Are you in ketosis state? Actually, it is a normal metabolic state that occurs in your body. This process helps to lose weight and improves your health. You can be in this state through diets like ketosis fasting or Keto diet which are highly recommended for weight loss according to studies. Intermittent fasting, low-carb diet or no-carb diet and Keto-diet are all different ways to lose weight, but you have to choose the best one for your body under medical consult. This article provides you details about benefits, side effects of ketosis and tips to go into ketosis quickly.
This word comes from ketones or ketone bodies. It is a metabolic state which helps to provide our bodies the energy. The body uses ketones and fat instead of glucose (sugar) as a source of energy. Actually, ketones are built in the blood when your body breaks fat down. You can know if your body gets into ketosis when you find ketones in your blood and urine tests. So you no longer depend on carbs for energy. Consequently, you start losing weight by burning fat. According to a research, ketosis may put your appetite down. As a result, you lose weight easily. When your carbohydrate intake lowers, your body produces ketones. During this process your body converts fat in the liver into ketones which go into the blood.
Moreover, our brain uses the ketones as a source of energy. In fact, the brain needs the energy constantly, but it can’t depend on fat for energy. There are three ketone bodies- beta-hydroxybutyrate, acetoacetate and acetone. Your liver produces ketones in small amounts regularly during sleeping or even when you eat high-carbohydrate foods. Ketosis is often connected with ketogenic, low carb diet, fasting or starvation. Also it occurs during pregnancy and early childhood. Now you know what ketosis is! Let’s know the tips to get into ketosis!
There are several ways to get into ketosis such as:
When you exercise, the glycogen in body decreases. As long as you eat carbs, the glycogen stores are increased. But a low-carb diet won’t increase them. Actually, your body may take some time to use fat stores rather than glycogen. So you may feel exhaustion. If you are an athlete, it is beneficial for you to be in ketosis according to some studies. The more active you are, the easier it becomes for you to get into ketosis. Furthermore, exercising while fasting drives up ketone levels.
When your body is in a low-carb diet, it uses fat as a main source of energy rather than sugar immediately. So, you become in ketosis state. In fact, your carbohydrate intake has to be 20 grams daily or less for two weeks to make sure that ketosis occurs. However, it depends on your body because some people may eat more carbs and still being on ketosis. On the other side, some people may need to eat less. Also reducing carbohydrate intake helps to lower the levels of the insulin which allows to release fatty acids in the body. Consequently, your liver converts these fatty acids into ketones.
In fact, fasting helps you to be in a state of ketosis. Many people can be in this state between meals. You can try fasting for short periods or fat fast. Intermittent fasting or fasting for short periods can help boost ketosis. Fat fasting works like fasting. It depends on limiting your daily calorie intake to 700-1100 calories for 3-5 days. 80% of calorie intake has to be fat. So high fat intake and low calorie intake help your body to get into ketosis quickly. It helps you lose weight, but it may not be suitable for most people.
You have to lower your carbohydrate intake and increase healthful fats like coconut oil, olive oil, avocados, avocado oil and flaxseed oil. As a result, it helps to boost your ketone levels. A 3-week study done on 11 healthy persons found that ketone levels were similar in people taking 79% of calories from fat and people taking 90 % of calories from fat.
You need to track your ketone levels to make sure that you are in ketosis. You can test them by urine, blood or breath test. These tests measure the three types of ketones-acestone, acetoacetate, and beta-hydroxybutyrate. Therefore, you can adjust the diet to get into ketosis.
A standard keto-diet recommends 20% calories of protein intake per a day which is important to achieve ketosis. Also limiting protein helps to prevent cancer and tumor. However, this is not healthy for all people. Protein intake has to be high enough to keep muscle mass. In fact, your protein intake depends on your normal body weight.
We previously mentioned that health fats are important to achieve ketosis. Coconut oil is important for Alzheimer’s disease according to a study. It increases your ketone levels. Actually, coconut oil includes fats (medium-chaintriglycerides or MCTs). These fats are absorbed easily in the body. The body sends them to the liver then it converts them into ketones.
Ketosis can help you lose weight quickly. Also it improves your health and treats some diseases. It improves your mental performance as well. Ketones give your brain the energy. In fact, it gets 25 % of its energy from ketones and it can be 60 % during starvation for long time. Furthermore, it can help people who suffer from epilepsy that affects around 70 million people around the world.
In the early 1920s, the ketogenic diet was represented as a treatment for epilepsy. For losing weight, this diet helps you feel full and less hungry. As a result, you lose weight. It is more effective than low fat diets according to some studies. Ketosis has benefits on your health. However, it is not agreed by all experts. Some believe that it is good to avoid heart disease risks, type 2 diabetes and Parkinson’s disease. This diet is good for athletes to provide them the long-lasting fuel for a good performance.
You can experience some symptoms at the beginning like headache, fatigue, constipation, bad breath and high cholesterol levels. Kidney stones can occur as a negative side effect on your health. Moreover, fasting or being in ketosis may cause an increase in heart rate. If your body lacks water and salt ,heart palpitations can happen. Also you may experience Keto flu. Its symptoms are tiredness, fever, headache, lethargy or brain fog.
In a conclusion, there are different ways to get your body in ketosis. You can choose the suitable method for you.