What Ketosis Is?
Ketosis is a metabolic process that usually occurs in the body when the body does not have enough glucose for energy extraction. In this condition the body starts burning the stored fats in order to meet the energy needs.
The primary source of energy in our body is the glucose which we get by eating carbohydrates (carbs). Carbohydrates are broken down into glucose by the digestive system. Glucose then enters our blood stream and blood transports this glucose to each and every cell of the body. Within every cell glucose is oxidized to provide energy and extra glucose is stored as glycogen in our liver to meet future energy needs.
When we reduce our carb intake, these stored glycogens are released from the liver, broken down into glucose again to provide us energy. If you are not consuming carbs for certain period of time, these glycogen stores drain down. Eventually your body does not have enough carbs to burn for energy so it starts to burn fats instead. As fats are broken down a compound is produced called ketones or ketone bodies. Now these ketone bodies are the main source of energy for your body and brain.
The fats your body need for the production of ketones may come from your diet or it may come from the fats already stored in your body. So, when your body is consuming fats for energy, blood has high levels of ketones and this whole process is actually ketosis.
Time Taken By Body To Get Into Ketosis?
If you are consuming 30 to 60 grams of carbs daily, your body will enter into ketosis within 3 to 5 days. But it may vary depending on certain factors. It may take a week or more to get into ketosis. Some factors that effect the duration of achieving ketosis are:
- Body's metabolic rate
- Age
- Carb, protein and fat intake
- Exercise level
Intermittent fasting is another way to achieve ketosis at faster rate. In intermittent fasting, you eat all of your food within eight hours and for the next sixteen hours, you fast.
How Do I Know I Am In Ketosis?
Here are some common signs and symptoms which can help you to asses whether your body has achieved the state of ketosis or not.
1.Suppressed Appetite:
If you feel full, it may be a symptom that your body is in ketosis.
2. Bad breath:
It is actually an indication that your body has achieved ketosis to higher extent.
3.Weight loss:
You will notice some weight loss after a week of following keto diet. This loss is actually water loss but sooner fat loss will also start.
4.Fatigue:
You will experience weakness and tiredness but after few days it will go off once your body become adapted to ketosis.
5.High Ketone Levels In Blood And Urine:
Testing blood and urine levels of ketones is the authentic way to know whether your body is in ketosis.
How Many Carbs Do I Need For Ketosis?
In order to achieve ketosis fast, you may need to eat less than 60grams of carbs per day. For this you have to remove carbohydrate rich foods from your diet plan such as
- Potatoes
- Fruits
- Grains
- Legumes
- Sugar based foods and beverages
What Foods Put Your Body In Ketosis?.
In order to achieve ketosis you have to follow keto diet. Keto Diet is High in fats, moderate in proteins and low in carbs that is 70 to 80% fats, 10 to 20% proteins and 5 to 10% carbohydrates. Fat rich foods are:
- Eggs
- Meat
- Sea Food
- Nuts
- Butter and cream
- Cheese
- Oils
The major benefit of ketosis is the weight loss and mostly people follow keto diet in order to become thin and smart. But there are so many other benefits ketosis has. Some of them are listed below.
1. Manage Type 2 Diabetes:
Type 2 Diabetes can be managed by following keto diet and achieving ketosis. Because Diabetic condition needs controlled blood sugar levels and ketosis is the best way for doing this.
2.Reduce The Risk Of Heart Problems:
Keto diet is helpful in lowering blood pressure, increasing levels of good cholesterol ( HDL ) and decreasing levels of triglycerides. All these things are related to lowering the risk of cardiovascular diseases.
3. Prevent Epilepsy:
Studies have shown that keto diet is also beneficial to reduce and prevent seizures, and doctors put the children with epilepsy on keto diet.
What are The Consequences Of Ketosis?
Keto diet and ketosis has so many benefits but it also has some side effects:
1. Keto Flu:
Most of the people when start the keto diet they experience headache, fatigue and upset stomach but after some time when their body get adapted to ketosis these symptoms automatically go away.
2.Bad breath
3.Constipation,
4. Dehydration
5.Kidney stones
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