Chances are you've heard the word ketosis at some point. You probably know that it has something to do with a low carb diet. Keto diet is really popular among people.
However, many people do not understand exactly what ketosis means physiologically, nor do they understand the enormous benefits it can have.
In this article, we will cover all the questions related to Keto.
We'll give you an overview of how to reap the benefits of ketosis in your everyday life!
Ketosis usually
Ketosis is a natural metabolic process that your body uses to survive during times of food restriction (especially carbohydrate restriction).
Technically, this type of ketosis is called "nutritional ketosis"; People with type 1 diabetes can achieve ketosis without using enough insulin.
If ketones build up to a critical point in the body in diabetics, a condition called diabetic ketoacidosis (which usually requires medical attention) can occur.
It is very important to understand that diabetic ketoacidosis is not the same as nutritional ketosis.
The former can be a life-threatening condition if left unchecked because it causes the blood to become very acidic.
Nutritional ketosis is safe and means having a healthy level of ketones in the body, which provides many benefits.
How nutritional ketosis works
Normally, your body runs on glucose (sugar), so carbohydrates provide bursts of energy. In fact, this is why athletes, especially long-distance runners, carb-load before sporting events.
Also, the brain normally uses glucose to function optimally. It's important to note that almost all of the carbohydrates you consume (regardless of food source), with the exception of a select few, are broken down into glucose in the body.
The process of breaking down carbohydrates to produce the energy "currency" of cells is called glycolysis.
However, when glucose is not readily available in the blood (usually due to carbohydrate restriction), the body must draw energy from your adipose tissue (fat stores).
Through a process called lipolysis, the body releases fatty acids so they can be sent to the liver to be oxidized for energy. This process creates ketone bodies.
Three types of ketone bodies
There are three main types of ketone bodies that your body produces:
- Acetate
- Acetoacetic acid/acetoacetate (AcAc)
- Beta-hydroxybutyrate (BHB)
These ketone bodies can be used by many body tissues as an alternative source of energy. So what are the benefits of ketosis?
Benefits of ketosis
The main reason why the ketogenic diet has received so much praise in recent years is because of its positive effects on fat loss. When you reach nutritional ketosis, a variety of physiological adaptations occur, including:
Increased breakdown of body fat
As mentioned earlier, ketosis is the result of breaking down the body's fat stores. Naturally, this promotes fat loss as carbohydrates are no longer the preferred food for energy.
Decreased hunger and appetite
Research shows that when your body regularly produces ketone bodies, your food cravings are reduced. In contrast, eating carbohydrate-based foods can cause appetite to fluctuate up and down uncontrollably, increasing the risk of overeating. Thus, ketosis helps reduce overall food intake and speed up the fat loss process.
Improved blood sugar regulation and insulin sensitivity
Typical Western diets are high in refined carbohydrates, which often cause blood sugar fluctuations and insulin resistance. On the other hand, ketosis actually enhances the effects of insulin and helps stabilize blood sugar levels. This means your body is better able to distribute nutrients to favorable tissues like skeletal muscle, and you're less likely to suffer from energy crashes.
Health benefits of nutritional ketosis
In addition to increasing fat loss and stabilizing energy levels, ketosis has many health benefits.
Ketosis for cognitive function
For decades, scientists believed that our brains functioned optimally when supplied with glucose. However, recent evidence suggests that brain tissue actually incorporates ketone bodies for the synthesis of phospholipids, which promote neuronal growth and myelination. Thus, ketosis can improve cognitive function and mood, while glucose can do the opposite.
Neuroprotective properties
As we age, neurons tend to degenerate and transmit signals to each other more slowly. In turn, we are more prone to developing health conditions such as Alzheimer's or Parkinson's. But interestingly, ketogenic diets have grown rapidly as a form of treatment for neurodegenerative diseases and even as an effective treatment for childhood seizures.
Research shows that ketogenic diets can dramatically slow down neurodegeneration and inflammation in the brain. In contrast, glucose can accelerate the inflammatory response in the brain and accelerate the neurodegenerative process.
Ketosis for athletic performance
Improving sports performance:
Ketosis can help improve athletic performance through a variety of mechanisms, mainly by making the body "fat-adapted." When you consistently restrict carbohydrates, your body uses fat more efficiently for energy, meaning you no longer rely on short-term glucose stores for athletic performance.
Essentially, you'll be able to train longer and harder because fatty acids are a great source of long-term energy.
Ketosis for health and longevity
Research shows that the ketogenic diet is an incredibly powerful cancer-fighting state. Cancer cells normally thrive in the presence of glucose to multiply and grow; Ketones, on the other hand, are not readily used by these cells. In fact, one study showed that ketone bodies increased the survival of mice with systemic cancer as much as 70% compared to control mice.
Anti-inflammatory benefits:
Research shows that ketosis can reduce inflammation in tissues throughout the body by mitigating the effects of pro-inflammatory proteins called inflammasomes.
How to get into ketosis
To get your body into a state of nutritional ketosis, you must follow a ketogenic diet regimen.
This means you'll eat fewer carbs, usually less than 40 grams per day (although the exact number will vary from person to person).
Following a proper ketogenic diet means avoiding foods such as:
- Sweets and snacks with sugar
- Sugary drinks like soda and fruit juice
- Refined grains
- Any foods high in sugar/carbohydrates
In addition, it is generally advised not to consume healthy sources of carbohydrates either; including foods such as:
- Legumes
- Groats
- Fruits
- Starchy vegetables (eg potatoes, carrots, etc.)
Advances in nutritional supplements mean you can also supplement your body1 with the nutrients you need while on a keto diet
Measurement of ketone levels
Measuring the amount of ketones your body is producing is actually quite simple; there is no need to see a doctor for tests. A simple urine test with keto strips can be done at home.
You can also buy a ketone meter, which measures blood ketones in a similar way to a blood glucose meter, although these are usually quite expensive.
Some simple clues that your body is producing nominal amounts of ketones include:
- Fruity, acetone-scented breath
- Dry mouth/increased thirst
- Less hunger/ less appetite
Keto risks
The great benefits of the keto diet are known, but before you start, it's worth looking into the potential risks.1
In the keto diet, carbohydrates are replaced proteins and fat.
Can cause keto flu
Carbohydrates on the keto diet are usually limited to less than 50 grams per day, which can shock your body.
As your body depletes its carbohydrate stores and switches to using ketones and fat for fuel at the beginning of this eating pattern, you may experience flu-like symptoms.
These include headaches, dizziness, fatigue, nausea, and constipation—partly due to the dehydration and electrolyte imbalance that occurs as your body adjusts to ketosis.
While most people who experience keto flu feel better after a few weeks, it's important to monitor these symptoms throughout the diet. It is important to stay hydrated and eat foods rich in sodium, potassium and other electrolytes
Kidney stress
High-fat animal foods such as eggs, meat, and cheese are the mainstays of the keto diet because they are carbohydrate-free. If you eat a lot of these foods, you may be at a higher risk of kidney stones.
This is because a high intake of animal foods can make your blood and urine more acidic, leading to increased urinary excretion of calcium.
Some studies also show that the keto diet reduces the amount of citrate that is excreted in the urine. Given that citrate can bind to calcium and prevent the formation of kidney stones, low levels may also increase the risk of developing them.
Lack of nutrients
Because the keto diet restricts several foods, especially the nutrients we get from fruits, whole grains, and legumes, it may not provide the recommended amount of vitamins and minerals.
In particular, some studies show that the keto diet does not provide enough calcium, vitamin D, magnesium, and phosphorus.
It should be noted that nutritionists following a very low-calorie keto diet for weight loss recommend supplementing with potassium, sodium, magnesium, calcium, omega-3 fatty acids, fiber, and vitamins B, C, and E.
It's important
While the keto diet is associated with weight loss and other health benefits in the short term, over time it can lead to nutrient deficiencies, digestive problems, poor bone health, and other problems.
Because of this risk, people with kidney disease, diabetes, heart or bone disease, or other health conditions should talk to a health professional before trying the keto diet.
