What is Ketosis?
Ketosis is a metabolic process that involves burning fat instead of carbs (glucose) for energy meanwhile our liver produces ketones. This is an efficient way for your body to produce energy.
The benefits of a ketogenic state are considerable and already scientifically proven:
- Weight loss, the production of ketone bodies helps to burn fat accumulated over time;
- Appetite regulation-according to research, the state of ketosis reduces the feeling of hunger;
- Normalization of glucose levels, the body can better manage blood sugar and insulin, helping to reduce diabetes medications.
- Improved athletic and mental performance; when the body learns to use ketones, the body is up to speed it can make better use of the energy from ketone bodies and both physical and mental performance improve.
- It was noted as early as last century that achieving a state of ketosis helped to have fewer episodes of seizures; today, ketogenic is still recommended in some cases to cope with refractory epilepsy.
You can purposely enter in ketosis (exogenous) with supplements, or you can occur it naturally (Endogenous) with diet or both solutions.
How to get into ketosis
There are a few ways to induce ketogenic state, including following a keto diet, taking exogenous ketone supplements, or fasting.
• Ketogenic Diet:
A ketogenic diet, often shortened to “keto diet,” is a high-fat, low-carbohydrate diet that is designed to induce a ketogenic state.
As mentioned above Ketogenesis occurs when you restrict carbohydrates for long enough that your body will start burning its stored glycogen. When these stores are depleted and there is no new glucose coming into your body, it will use fats as fuel, that is your body will begin to convert its stored fat into energy, which is essentially what allows you to lose weight and continue living and not just pass out from exhaustion without carbs.
I just said that you’ll need to avoid eating carbohydrates, so you think you can eat some protein ok? Yes but not like everyone thinks. There are exact percentages to respect and failing to eat what is required could trigger a process called gluconeogenesis: your body converts the excess into glucose and you will come out of ketogenesis.
A typical ketogenic diet consists of:
High amounts of fats: The majority of calories on a ketogenic diet come from fats, which can include sources such as oils, butter, and fatty meats.
Moderate amounts of protein: Protein is an important nutrient for maintaining muscle mass and supporting other body functions. However, it’s important to consume protein in moderation on a ketogenic diet, as consuming too much protein can kick the body out of ketosis.
Very low amounts of carbohydrates: Carbohydrates are typically limited to 20-50 grams per day on a ketogenic diet, which is a significant reduction compared to the typical diet. Don’t forget that a single snack with a few carbohydrates can compromise all weight loss processes.
These are the keto diet’s percentages:
How long does it take to get into a ketogenic state with a keto diet?
Don’t expect to get into fast; it may take weeks before your body adjusts to its new metabolic state and relies on fat intake as its primary energy source rather than excessively large carbs intake.
To make things easier, try eating gradually less processed food as this is typically higher in carbs.
The amount of time it takes to enter a ketogenic state with a keto diet can also vary from person to person.
There are a few factors that can influence the length of time it takes to enter ketosis, including:
- Carbohydrate intake: The lower the carbohydrate intake, the faster the body will enter the ketogenic state.
- Exercise: Engaging in regular physical activity can help speed up the process.
- Age: Older individuals may take longer to enter ketogenic state due to changes in metabolism and hormone levels that occur with age.
- Gender: Women may take longer to enter into than men due to differences in hormone levels and metabolism.
- Individual variations: Each person is unique and will have their own individual factors that can influence the length of time it takes.
Possible Side effects of Keto Diet:
While a ketogenic diet may have several potential health benefits, it’s important to be aware of the potential disadvantages as well.
Some of the potential drawbacks of a ketogenic diet include:
- Nutrient deficiencies: A ketogenic diet may not provide all the necessary nutrients for optimal health, particularly if it is not balanced and well-planned. For example, a ketogenic diet may be low in fruits, vegetables, and whole grains, which are important sources of fiber, vitamins, and minerals.
- Lack of variety: A ketogenic diet may be limited in the types of foods that can be consumed, which can lead to a lack of variety in the diet. This may make it more difficult to stick to the diet long-term.
- Difficulty following the diet: A ketogenic diet can be challenging to follow, particularly if you are used to a diet that is high in carbohydrates. It may be difficult to find keto-friendly options when eating out or traveling.
- Temporary side effects: As the body adjusts to a ketogenic diet, it’s not uncommon to experience temporary side effects such as fatigue, headache, anxiety, irritability, sleep issues, digestive discomfort, and dizziness.
Fasting is the practice of abstaining from food and drink or consuming only very limited amounts of food and drink, for a specific period of time. With fasting we force our body to enter ketosis.
There are several different types of fasting practices, including:
- Water fasting: Water fasting involves consuming only water for a specific period of time.
- Intermittent fasting: Intermittent fasting involves alternating periods of fasting with periods of eating. There are several different approaches to intermittent fasting, including the 16/8 method, in which an individual fasts for 16 hours and eats during an 8-hour window, and the 5:2 diet, in which an individual eats normally for 5 days and consumes a very low-calorie diet for the other 2 days.
- Religious fasting: Many religions have traditional fasting practices that involve abstaining from food and drink, or consuming only very limited amounts of food and drink, for a specific period of time.
Fasting has been practiced for centuries for a variety of reasons, including spiritual, cultural, and health-related reasons. Some people believe that fasting can have potential health benefits, such as weight loss, improved blood sugar control, and improved brain function.
Fasting can be safe if it is done correctly and under the guidance of a healthcare professional. However, fasting can also be dangerous if it is not done properly or if it is not appropriate for an individual’s health needs.
Some potential risks of fasting include:
- Dehydration: Fasting can lead to dehydration if fluids are not consumed in sufficient amounts.
- Nutrient deficiencies: Fasting can result in nutrient deficiencies if the diet does not provide all the necessary nutrients for optimal health.
- Exacerbation of underlying health conditions: Fasting may worsen certain underlying health conditions, such as diabetes or eating disorders.
- Decreased physical performance: Fasting may lead to decreased physical performance, particularly if it is combined with physical activity.
Fasting can be particularly dangerous for certain individuals, such as pregnant women, children, and older adults, it’s important to note that fasting may not be suitable for everyone, and it’s important to consult with a healthcare professional before starting any new diet, it’s also important to ensure that you are following a healthy and sustainable approach to fasting.
• BHB (Beta-hydroxybutyrate) Salts:
As we have seen, the ketogenic diet and fasting have advantages but also side effects, at the same time ketosis is certainly a process that makes you lose weight with many other health benefits. For this reason, you can help yourself to elevate levels of Ketone quickly with BHB Salts (Exogenous ketone supplements).
Obviously, we are not saying that with Salts you can eat everything sitting on the sofa, but with BHB salts, a friendly keto diet (maybe not so strict), and doing sports, you could elevate levels of Ketone faster and see the results first.
Not all exogenous ketone supplements are the same, you have to choose clinically proven ones and those that maybe have a balanced formulation to better absorb and enhance the fat-burn effects of BHB salts.
In the next article, we will explain what exactly BHB and BHB salts are and how they work and why exogenous ketone supplements are good for health not only for those who want to lose weight.
Signs of ketosis
There are several signs that may indicate that an individual is in a state of ketosis. These signs may include:
- Increased thirst: it can lead to increased thirst due to increased water loss through the kidneys.
- Dry mouth: it can cause dry mouth due to increased water loss and decreased saliva production.
- Increased urination: it can lead to increased urination due to increased water loss through the kidneys.
- Bad breath: it can cause bad breath due to the production of acetone, a ketone body that is exhaled through the breath.
- Fatigue: Some people may experience fatigue during the initial stages of the diet.
- Headache: Some people may experience a headache, particularly during the initial stages of the diet.
- Dizziness: Some people may experience dizziness during the initial stages of the diet.
It’s important to note that these signs may not necessarily indicate ketosis in all cases, and that other factors may be responsible for these symptoms.
In conclusion, ketosis is a metabolic state in which the body uses fat for energy instead of glucose. It can be induced by following a ketogenic diet, taking exogenous ketone supplements or by fasting .
Probably the winning combination is making a keto friendly diet with exogenous ketone supplements and sport, we will talk about fasting in another article.
A ketogenic state can lead to a number of potential health benefits,however, it’s important to note that a ketogenic diet or fasting may not be suitable for everyone, and it’s important to consult with a healthcare professional before starting any new diet.