There is plenty of buzz about the ketogenic diet online and elsewhere. The ketogenic diet has caught on, and this is because it appears to work. People are losing weight on the ketogenic diet and keeping it off. The reason for this is the metabolic process called ketosis. So, what is ketosis?
The first thing we need to understand is that ketosis is a natural metabolic process. The ketogenic diet does not rely on inducing a problem to get results. When we try to answer the question, what is ketosis, it is important to keep in mind that ketosis is something the body already does in the course of natural functions.
What is ketosis, and how does it work with the ketogenic diet? As these words get thrown around in discussions of the ketogenic diet, we can easily lose sight of the metabolic processes that underlie the entire process.
What is ketosis? What are the benefits of ketosis? And is ketosis a safe way to lose weight? This guide will offer you the basic information on ketosis so you can understand what is happening should you try the ketogenic diet.
What is Ketosis?
Ketosis is a natural part of the metabolism. It occurs when carbohydrate intake is low, and the body releases insulin to metabolize fats as a source of energy instead of carbohydrates. When we shift into the metabolic process of ketosis, many parts of the body are burning ketones (thus the name) instead of carbohydrates to generate energy.
It is important that we distinguish ketosis from ketoacidosis. Ketoacidosis is a serious pathological condition that happens when the body cannot produce enough insulin. It is a condition that occurs in diabetics and causes the body to burn ketones for fuel, but ketoacidosis is a serious medical issue that requires treatment. Ketosis, on the other hand, is a natural metabolic process that can be healthy if managed properly, as in the ketogenic diet.
We can reach ketosis either when we do not eat enough or through a controlled diet that decreases carbohydrate intake sufficiently to induce this metabolic feature. When we induce ketosis through a planned and controlled diet, it can be a healthy and safe way to lose weight.
Ketosis Benefits
The metabolic state of ketosis does cause you to lose weight. By burning fats instead of readily available carbohydrates, you naturally shed pounds. But there are other benefits from ketosis. Some of the benefits of ketosis include:
Weight Loss
The ketogenic diet has become enormously popular as a way to lose weight and keep weight off. The reason the ketogenic diet works is because it relies entirely on the process of ketosis. The ketogenic diet is really just a managed way of eating that will cause your body to enter the metabolic phase of ketosis.
When you stick to a diet that is low in carbohydrates, your body must rely on the ketones it derives from the liver to fuel itself. This will induce ketosis, and it will cause you to lose weight.
An added benefit of relying on ketosis to lose weight is that people tend to feel less hungry and more full once ketosis has begun. This usually means it is not necessary to do things like count calories while on a diet that causes ketosis.
There are herbal supplements that can assist with ketosis such as Natural Burn from NF Sports. Natural Burn contains natural forms of caffeine derived from green coffee and green tea. This induces the natural process of burning fat for an energy source that is quite similar to ketosis.
Since Natural Burn relies entirely on herbal extracts and natural caffeine, it promotes a healthy stress response, appetite control, and calorie burning. The combination of a healthy low-carb diet and Natural Burn from NF Sports can promote the most effective and healthy weight loss program.
Diabetes benefits+
There is evidence that diets and other things that cause ketosis can have benefits for people with diabetes. Research has shown that ketosis can be one way of managing blood sugar levels for people with type 2 diabetes.
Further studies have shown that ketosis can also help people with type 1 diabetes. In type 2 diabetes people do not produce enough insulin. In type 1 diabetes, the pancreas has stopped producing insulin altogether. Ketosis appears to help people with both types of diabetes. In both cases, the processes involved with ketosis lower blood sugar sufficiently to have a positive impact on type and type 2 diabetes.
For people living with type 1 and type 2 diabetes, it remains crucial to work with your doctor even if ketosis helps manage blood sugar levels.
Other Benefits+
Treatment for epilepsy
Another important benefit of ketosis is as a treatment for epilepsy. Epilepsy is a brain disorder characterized by recurring seizures. It affects about 50 million people worldwide. Although epilepsy can be treated with medications, these medications are not entirely effective for about 30 percent of people who suffer from this condition.
The ketogenic diet was introduced as a treatment for epilepsy in the 1920s for people who do not respond to medical treatment for the condition. Doctors have relied on the ketogenic diet primarily to treat children with epilepsy. They found that inducing ketosis in children can significantly reduce seizures. In some cases, the ketogenic diet can lead to remission of epilepsy in children.
Lowers triglycerides
Triglycerides are fat molecules that circulate in the bloodstream. High levels of triglycerides are an important risk factor for heart disease. One of the primary causes of high glycerides is the high consumption of carbohydrates in sedentary people. When these people reduce carb intake and cause their bodies to undergo ketosis, there is a dramatic reduction in triglycerides in the bloodstream.
Increased levels of HDL cholesterol
High-density lipoprotein, or HDL, is referred to as the “good” cholesterol. The higher your levels of HDL, the lower your levels of LDL, or bad cholesterol which leads to heart disease and increased risk of heart attack.
One of the most effective ways of increasing HDL levels is by consuming healthy fats, and diets like the ketogenic diet include high amounts of these fats. The dietary habits that lead to ketosis can help boost HDL levels and reduce LDL levels. This is great for heart health.
How long does it take to reach Ketosis?
Once you have switched over to a diet that restricts your intake of carbohydrates, it can take 2-4 days to enter into ketosis. This is if you are eating fewer than 50 grams of carbs per day. This time frame can be longer depending on several factors such as physical activity levels, age, metabolism, and your intake of fat and proteins.
How many carbs will break Ketosis?
It takes very few carbs to interrupt ketosis. You need to stay at 50 grams of carbs per day to sustain ketosis. Once you exceed that 50-gram level, you are likely to break ketosis.
What Can I eat on the keto diet?
The main consideration for the keto diet is to eliminate carbohydrates. It logically follows that you need to make up your nutritional needs with other food sources.
Proteins
One of the main food sources on the keto diet is protein. You will need to focus on proteins, and one of the best sources of protein is animal protein. Vegetable-based proteins are just as healthy, and for people who do not eat meat or animal products, vegetable-based proteins will be a primary source of nutrition. A list of protein sources would include:
Seafood
Meat and poultry
Eggs
Dairy and dairy alternatives such as nut milks
Plain Greek yogurt
Nuts and seeds
If you feel you require additional protein to supplement your diet, NFS Plant Protein is the ideal plant-based protein supplement. NFS Plant Protein contains organic pea protein and watermelon seed proteins which include probiotics for improved digestion and gut health. NFS Plant Protein is completely organic and contains no additives, fillers, or preservatives. It is gluten-free and soy-free.
Other foods to eat on the keto diet include these keto vegetables:
- asparagus
- broccoli
- cabbage
- cauliflower
- mushrooms
- cucumber
- green beans
- eggplant
- tomatoes
- spaghetti squash
- jicama
- radishes
- turnips
- Brussels sprouts
- celery
- okra
How do you know when you're in Ketosis?
There are some key things to watch out for to determine if you are in ketosis. These signs include:
Weight loss
You will begin to see marked weight loss once you enter ketosis.
Increased focus and energy
Once you get through the initial stages of “keto flu” and the brain fog that comes with it, ketosis will begin to increase your energy levels and ability to focus your attention.
Increased ketones in the urine
This is something that needs to be verified with medical tests, but ketosis will lead to increased levels of ketones in your urine. There are test strips you can purchase to check this at home.
Signs You’re In Ketosis
The first sign you have entered into ketosis is likely the collection of symptoms that come to be known as the keto flu. This happens usually about seven days after you begin the keto diet. The symptoms include headache, brain fog, fatigue, irritability, nausea, and difficulty sleeping.
Keto flu most often dissipates after this first week of ketosis. After you move past the keto flu, you will begin to experience increased energy levels, the brain fog will lift, and perhaps most significantly, you will see measurable weight loss.
Ketosis Side Effects
There are some common side effects of ketosis. Some of the most common side effects include bad breath, leg cramps, problems sleeping, and digestive problems. Some people have experienced elevated heart rates.
Ketogenic diets are not recommended for people with eating disorders since the restrictive nature of keto diets can lead to problems. Keto diets are also not recommended for women who are pregnant or nursing.
Ketosis FAQS
What is Ketosis?
Ketosis is a natural part of the metabolism. It occurs when carbohydrate intake is low, and the body releases insulin to metabolize fats as a source of energy instead of carbohydrates. When we shift into the metabolic process of ketosis, many parts of the body are burning ketones (thus the name) instead of carbohydrates to generate energy.
What are the benefits of ketosis?
Ketosis helps with weight loss, can help manage diabetes and heart disease, and ketosis can be a treatment for epilepsy.
How long does it take to reach Ketosis?
Once you have switched over to a diet that restricts your intake of carbohydrates, it can take 2-4 days to enter into ketosis. This is if you are eating fewer than 50 grams of carbs per day. This time frame can be longer depending on several factors such as physical activity levels, age, metabolism, and your intake of fat and proteins.
What can I eat on the keto diet?
One of the main food sources on the keto diet is protein. You will need to focus on proteins, and one of the best sources of protein is animal protein. Vegetable-based proteins are just as healthy, and for people who do not eat meat or animal products, vegetable-based proteins will be a primary source of nutrition.
If you feel you require additional protein to supplement your diet, NFS Plant Protein is the ideal plant-based protein supplement. NFS Plant Protein contains organic pea protein and watermelon seed proteins which include probiotics for improved digestion and gut health. NFS Plant Protein is completely organic and contains no additives, fillers, or preservatives. It is gluten-free and soy-free.
Conclusion
Among the many diets that have come along that claim to help with weight loss, the ketogenic diet is one that has been shown to really work. People really do lose significant weight on the ketogenic diet. The reason the ketogenic diet works so well is because it relies on a natural metabolic process called ketosis.
Ketosis occurs when your body is sufficiently deprived of carbohydrates to begin burning fats as a source of energy. When this happens, your body metabolizes ketones from the liver, thus the name ketosis. By burning fat as an energy source, you naturally lose weight.
Among the many great things about ketosis is you do not need to count calories. Ketosis happens strictly due to a lack of carbohydrates. As a result, you can eat freely from other types of foods. Proteins, vegetables, and even certain types of chocolate are wide open when you rely on ketosis.
If you decide you want to supplement your fat-burning goals, Natural Burn from NF Sports is an ideal dietary supplement. Natural Burn relies entirely on herbal extracts and natural caffeine, it promotes a healthy stress response, appetite control, and calorie burning. The combination of a healthy low-carb diet and Natural Burn from NF Sports can promote the most effective and healthy weight loss program.
