What is ketosis? What are the benefits of ketosis? Does ketosis work? This article will cover these questions and more as we explore what ketosis is?
including how it affects your body and what you can do to achieve it. Further what foods are best suited for this type of eating pattern i.e ketogenic diet.
What is Ketosis?
Ketosis is the metabolic state in which your body burns fat to produce ketones in the liver which your body uses for energy, rather than carbohydrates. This process is often used by people who are trying to lose weight, as it can help them reach their goals more quickly. In order to enter ketosis, you need to consume a high-fat, low-carbohydrate diet.
This can happen when you follow a very low-carbohydrate diet or fast for long periods of time. This can be difficult for some people, as it requires a complete change in eating habits. However, there are many resources available to help you make the transition.
Once you’re in ketosis, you’ll need to continue following the diet in order to maintain it. Some people may experience side effects such as fatigue or headaches when they first start the diet, but these usually go away after a few days.
How to get into ketosis?
There are a few things you can do to get into ketosis:
1. Cut carbs and eat more fat (ketogenic diet). When your body doesn’t have enough glucose (from carbs) for energy, it will start burning fat for fuel. This process is called ketosis.
2. Exercise. Exercise helps deplete your glycogen stores, which forces your body to burn fat for energy.
3. Fast. Fasting for short periods of time such as Intermittent Fasting can also put your body into ketosis.
4. Try a ketogenic diet. This high-fat, low-carb diet can help you get into and maintain ketosis.
Is ketosis right for you?
If you’re considering the keto diet, you might be wondering what ketosis is and whether it’s right for you. As mentioned Ketosis is a metabolic state that occurs when your body doesn’t have enough glucose for energy and starts breaking down stored fat for fuel.
Being in the state of ketosis has benefits, like weight loss and improved mental clarity. However, it’s important to remember that not everyone responds to the keto diet in the same way. Some people may experience side effects like fatigue or constipation.
Therefore, the keto diet isn’t right for everyone, and it’s important to talk to your doctor or nutritionist before starting any new diet to ensure it’s right for you or not.
Types of Ketogenic Diets
There are three major types of ketogenic diets apart from other types: Standard, Cyclical, and Targeted.
Standard ketogenic diets involve a strict daily routine of eating high-fat, low-carb foods with a moderate amount of protein.
Cyclical ketogenic diets are the same as standard but allow for more carbohydrates on certain days of the week, usually around training days.
Targeted ketogenic diet is more of an improvised form of ketogenic diet which targets carb intake around workouts.
Keto Recipes to Kick Start Ketosis
Some popular recipes that you can try are cauliflower, chickpeas and eggs, avocado toast with chicken breast, salmon/tilapia with broccoli, and chicken thighs with green beans.
The keto diet can be difficult to follow at first, but there are many resources available to help you succeed. With a little planning and preparation, you can make delicious and nutritious meals that will help you reach your weight loss goals faster.
The Benefits
As mentioned previously when your body is in ketosis, it’s burning fat for energy instead of carbs. This has a few benefits:
You’ll lose weight quickly. A ketodiet is one of the most effective ways to lose weight.
You’ll have more energy if follows long term. Fat is a more efficient fuel than carbs, so you’ll feel more energetic on a ketodiet.
Following the keto diet has been shown to lower the risk of certain cancers.
It may improve heart health by increasing the HDL(High-Density-Lipoprotein) numbers which are also called good cholesterol.
It may improve brain function, when your body burns fat for energy, it produces ketones, which have been shown to improve mental clarity and focus.
You’ll be less hungry once your body gets used to it because fat is more satiating than carbs, you won’t feel as hungry on a ketodiet.
The Side effects
Though ketosis is a natural metabolic state, there are a few potential side effects that can occur when someone first begins following a ketogenic diet. These side effects typically can be mild to serious and can include headaches, dizziness, brain fog, irritability, kidney stones, constipation and may increase heart disease risk in some cases.
In most cases, the mild side effects like headaches, dizziness, brain fog, and irritability are the result of your body adjusting to using ketones for energy. Once your body becomes more accustomed to being in a state of ketosis, these side effects will often subside.
Things to do to avoid Side effects
1. Check with your doctor before starting a ketogenic diet, especially if you have any type of medical condition.
2. Avoid processed foods and eat mostly whole, unprocessed foods.
3. Get enough electrolytes by drinking plenty of fluids and eating low-carbohydrate vegetables that are high in potassium, magnesium, and sodium.
4. Avoid too much protein, which can kick you out of ketosis. Stick to moderate amounts of protein and focus on getting most of your fat from healthy sources like olive oil, avocados, nuts, and seeds.
5. Keto diet is good for weight loss and provide other benefits as well, but can cause side effects if it is followed for too long, therefore it’s better to follow this diet protocol in a set timeline.
Conclusion :
A ketogenic diet, or keto diet, is a low-carbohydrate, fat-rich eating plan that can help you lose weight. When you follow a keto diet, your body enters a state of ketosis, which is when your body starts burning fat for energy instead of glucose.
There are many benefits of following a keto diet, including weight loss, increased energy levels, and improved mental clarity along with some side effects as mentioned above. If you’re thinking about starting a keto diet, be sure to speak with your doctor first to ensure it’s the right decision for you.
