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What Is Ketosis And How Does It Work? Benefits, Symptoms And What To Eat
Ketosis is considered among the most popular and effective methods for weight loss and upgrading performance in a short period. It is known to take the metabolic state of the body to a whole new level.
Many people are concerned about the safety and efficacy of this diet type. Let's know what exactly ketosis is, its health benefits, symptoms and many more.
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What is Ketosis?
Ketosis is a metabolic state obtained by following the ketogenic or keto diet. In involves the burning of fat and protein for energy instead of glucose (carbohydrate). This is the reason why ketosis is also known as ‘low carb, moderate protein and high fat' diet.
How Does It Work?
The body mainly uses carbohydrates as the source of energy. The food we consume, first gets converted into carbohydrates or glucose, which is then converted in the form of energy. The energy acts as a fuel and helps us carry out multiple body functions. Also, some carbs get stored in the liver for future needs.
In Ketosis, the consumption of carbohydrate gets extremely lowered. In the absence of carbs, the body starts using fat as a fuel source. The liver, which is storing a small amount of carbs, soon get depleted of it after a day or two.
Our brain needs a constant supply of energy to work and control many body functions. To make for the low energy supply in the brain, the liver starts producing ketones or ketone bodies from the fat we eat. This process is called ketosis.
After reaching ketosis, the brain and cells of body parts start using it to function properly and generate energy, until the carbs are consumed again.
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How Long Does It Take?
The liver starts making ketone bodies within two to four days when it sees the deficiency of carbohydrates. However, it depends on an individual's body metabolism and body type as every person produces ketones in varying days. Some people have to go on a very strict diet to produce ketone bodies.
Benefits Of Ketosis
Achieving a metabolic state of ketosis is very helpful in treating many chronic illnesses as well as decreasing their risk in the future. Some of the known benefits of ketosis include:
1.
Weight
loss
A
study
says
that
the
ketogenic
diet
helps
reduce
weight,
especially
in
people
with
obesity.
The
study
was
carried
out
on
83
obese
patients
who
were
put
on
a
keto
diet
for
24-weeks.
The
results
show
a
reduction
in
their
body
weight,
body
mass,
levels
of
triglycerides
and
cholesterol
levels
with
no
side
effects.
The
study
concluded
that
ketogenic
diet
could
be
used
as
a
potential
therapeutic
method
for
weight
loss
in
the
near
future.
[1]
2.
Manages
glucose
levels
A
study
talks
about
the
benefits
of
ketosis
for
obese
people
who
also
have
metabolic
syndrome
like
diabetes
type
2.
Consuming
a
low
carb
diet
has
helped
control
their
glucose
levels
and
improved
insulin
sensitivity,
thus
managing
their
diabetes
to
a
great
extent.
[2]
3.
Improves
cognitive
functions
Ketone
bodies
are
loved
by
the
brain
than
glucose.
The
observation
of
a
study
says
that
the
keto
diet
enhances
the
network
function
of
the
brain
to
a
large
scale
and
improves
almost
all
areas
related
to
cognitive
functions.
[3]
It
also
helps
with
other
neurological
disorders
like
Alzheimer's,
seizures,
multiple
sclerosis
and
autism.
4.
Appetite
suppression
A
clinical
trial
study
says
that
ketogenic
diet
suppresses
the
desire
to
eat
in
an
individual.
[4]
The
hormone
named
ghrelin
(also
known
as
the
hunger
hormone)
gets
suppressed
and
the
hormones
named
cholecystokinin
(gives
the
feeling
of
fullness)
gets
released
in
abundance.
This
is
why
people
who
are
under
ketosis
get
a
feeling
of
fullness
all
the
time
that
restrict
them
from
eating
unnecessarily.
5.
Manages
PCOS
Polycystic
ovary
syndrome
(PCOS)
is
a
common
hormonal
disorder
in
women.
The
cause
is
mainly
obesity
leading
to
insulin
resistance.
A
study
says
that
six
months
of
a
low
carb
diet
had
reduced
weight,
testosterone
levels,
insulin
levels
and
other
symptoms
in
PCOS
women.
[5]
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Symptoms Of Ketosis
Ketosis shows many signs and symptoms at an early stage. But when a person gets used to the diet type, they experience fewer symptoms. Common symptoms that say you are on ketosis include:
- Fatigue
- Bad breath
- Low energy
- Diarrhoea or constipation
- Muscle cramps
- Insomnia
- Brain fog
- Reduced workout performance
- Decreased metabolism
- Regained weight
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Who Should Avoid
Ketosis diet is not for everyone. There are a certain group of people who should avoid doing it, such as people who
- have cystic fibrosis,
- are underweight,
- are elder,
- are teenager and
- women who are pregnant or breastfeeding.
Note: The best way is to consult a dietician or a health expert first before starting on a keto diet.
What To Eat In A Keto Diet?
While going for a keto diet, one must keep in mind that eating a high fat diet does not mean eating a high protein diet. Some meat products contain fat but are rich in protein. Excess of protein also gets converted to glucose. So, it may get harder for ketones production.
Foods high in fats include:
- Eggs (boiled, fried or scrambled)
- Fatty fish like salmon and tuna
- Cheese
- Avocado
- Dried fruits
- Starchy vegetables
- Legumes like beans
- Dairy products like milk and yoghurt
To Conclude
People going on ketosis should consistently need to follow the ketogenic diet to keep their body in shape and get health benefits. Consuming adequate carbs can immediately change the metabolic state from ketones to glucose. However, if you follow the keto diet well for months and gets adapted to it, you will start experiencing the good results.
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