The keto or ketogenic diet is already a recognized alternative when it comes to losing weight by producing ketone bodies in our body. In this article you will know what is ketosis, what are the benefits of ketosis and what are the dangers of ketosis on our body.
Following a keto diet and going into ketosis can have other health effects, not necessarily related to weight loss. We will tell you in detail.
Diet without carbohydrates, in other words keto diet is the latest trend for body fitness. Far from being healthy, experts are alarming about the danger of restricting certain foods from our daily diet.
What is the result of following a ketogenic diet? It is ketosis. But the question is: Is it really good to get rid of carbohydrates from food? Today we talk about the pros and cons of ketosis.
If you are thinking about weight loss, surely at some point you have heard of low carbohydrate diets, hyperprotein or protein diets. You may have even heard of ketosis as well. But you may not know what is ketosis, is it good or bad? Today you will know it.
In a ketosis state, the body becomes capable of easily oxidizing fats, including the individual’s own reserves. That is why there are many weight loss diets (specially ketogenic diet) that induce this state with the aim of reducing body fat.
What is ketosis?
Ketosis is a state of metabolism in which we force our body to use fats as an energy source in spite of using carbs. By obtaining the energy from fatty acids, our liver starts generating ketone bodies.
During a ketogenic diet, we decrease the consumption of carbohydrates.
Given the absence of carbohydrates and therefore glucose, which is the energy fuel of many organs, the body begins to use only fats as an energy source and does so in large quantities, using not only the lipids and fatty acids stored in the blood but also those that we consume.
To create ketone bodies, the pancreas synthesizes glucagon (a hormone) and the process of ketogenesis goes into it. When this situation is maintained for days, ketone bodies accumulate in the blood, giving rise a state; what is known as ketosis.
So simply saying, ketosis is a state of body in which our body will generate ketone bodies while producing energy from fatty acids that we consume and those which are stored in our body. And it happens because of the absence of carbs in our body.
To start your keto life, your first job is to understand what is ketosis, how it happens to our body and so on.
With ketosis what we would achieve is to burn body fat to use it as an energy source or fuel for the body.
For those who are very much into science or bio chemistry, given the marked burning of fats that occurs in the body, a compound called AcetylCoA accumulates in the body, which is finally used to form ketone bodies: acetoacetate, D-3 hydroxybutyrate and acetone.
We hope you have a clear idea now on what is ketosis. Now lets some topics deeply related to it.
1. How can we reach a state of ketosis?
In the previous section, while we were discussing what is ketosis, we have said, in order to reach a state of ketosis or to form ketone bodies, the restriction of carbohydrates (simple and complex) is required.
As long as there is carbohydrate in your body, the brain and other organs will use them as an energy source. When there is no carb, absolutely nothing, then your body will change its normal operation and move on to burning fatty acids.
Many times we get the question: How many carbs can you eat on ketosis? The answer is very simple. As less as possible. The maximum amount can be 20 grams a day.
Thus, a ketogenic diet or keto diet must be carried out in such a manner that carbohydrates contribute 10% or less of the daily calories. If you do not exceed the limit of 20 grams a day, then within a short period your body will be done with it and then ketosis will start.
To achieve this, the ketogenic diet is based on the consumption of foods rich in fats and proteins such as meat, eggs, dairy, fish, seafood, nuts, seeds, butter and vegetable oils. All kinds of cereal or legumes and derivatives are eradicated from the diet, and the intake of fruits and vegetables is restricted as much as possible, especially those with more carbohydrates.
Only in this way is it possible to enter a state of ketosis: drastically reducing carbohydrates in the diet and compensating it via fats and proteins for the demand of calories.
Its a query for many of us that how long does it take to get into ketosis. Now comes another question: how do you know you’re in ketosis. Now lets discuss it.
2. How do you know you’re in ketosis?
After starting a keto diet, your primary question can be is it happening? Am I into keto now? How can I know?
Really how do you know you’re in ketosis? The answer is simple. Check the following symptoms. If these symptoms are present in your body, then be sure that you have successfully entered ketosis. It is also important to know these symptoms to understand what is ketosis.
- Increased amount of ketones in blood. This is may be the simplest way. Go through a blood test. If your blood contains more than 0.5 mmol/L of ketones then be sure of ketosis.
- Weight loss. Definitely you will observe some weight loss just after entering ketosis.
- Keto breath. At the very beginning of ketosis, you will suffer from keto breath.
- Digestive issues.
- Muscle cramps.
- Decreased Energy.
By these symptoms you ensure your entrance into ketosis. Deeply observe and you will definitely understand if you are in ketosis. I hope I have cleared your query on how do you know if you are in ketosis.
3. What are the benefits of entering a state of ketosis?
According to different studies, following a ketogenic diet and entering a state of ketosis can have other positive health effects, which do not necessarily have to do with weight loss .
- Ketosis increase HDL cholesterol levels and lead to significant reductions in blood triglyceride levels, which is why they are considered cardio-protective. They also improve glucose metabolism, lowering insulin level in blood.
- Ketogenic diets are considered effective in the treatment of type II diabetes. Keto diet reduces the effects of aging and it also reduces triglycerides, total cholesterol, lean mass and waist circumference. basal glucose and insulin and therefore, reduces the risk of insulin resistance.
- The metabolic foundation of ketogenic diets is the change from glycolytic to lipolytic that occurs in the absence of carbohydrates. As a consequence, lipids turn out to be the main energy source. This, in turn, avoids insulin resistance, favoring glycogen synthesis, improves the glycemic profile and plasma levels of haemoglobin A.
- The ketone bodies resulting from the activation of lipolytic metabolism caused by ketogenic diets, reduce cell death. So it is considered that this type of diet increases the antioxidant power of the body.
4. What are the dangers of entering ketosis?
Without knowing the dangers of ketosis, your knowledge on what is ketosis will not be complete. Although there are many benefits of ketosis, there are some risks associated as well. Lets discuss them-
- Headaches and dizziness This can occur after a few days without eating carbohydrates. When the body lacks energy it can become dizzy. This is because the brain needs glycogen to function properly. Reduces gradually.
- Causes bad breath If there is an excess of ketone bodies in our body, they will be released with the breath, leaving a “metallic” taste in the mouth. However this is what ketosis is. So we have to deal with it for a while. Then it will go away as our ketone balance will get stable.
- Excessive sweating The reason: ketone bodies are also released through sweat.
- Lack of appetite Proteins and fats satiate a lot and cost more to be digested than carbohydrates, hence the appetite drops considerably.
- Digestive problems Vomiting, nausea, or abdominal pain.
- The urine has a very strong odor The reason is that ketone bodies are excreted in the urine.
- Loss of muscle mass When a lot of fat is lost, muscle begins to drop to drain reserves.
- Heart problems It reduces the risk of arrhythmias and acceleration of the heart rate .
- Calcium loss When there is an excess of proteins in the body, calcium is lost through the kidney, which can even affect osteoporosis.
Keto diet has its side effects. Such as- Keto flu, Constipation and so on. But do not get confused. The side effects of ketosis are very short-term in normal case. So do not get panicked. First understand what is ketosis, how it happens, its benefits and risks. Then follow your keto routine. These side effects will go away with time.
I hope now you have a clear understanding on what is ketosis. Here we have discussed what is ketosis, how to reach the state of ketosis, how do you know you are into ketosis, benefits of ketosis and dangers of ketosis.
Now we hope that with this knowledge on what is ketosis you would be able to maintain your keto life fruitfully and lose weight successfully. Carry on your keto life and follow the keto forum.