Most of us are familiar with this new diet trend called Keto (short for Ketogenic) due to it’s increased popularity in the past few years. But, only a few us really understand the real science behind this popular diet craze. Unlike other popular diets, Keto Diet is very different.
Most popular diets today rely on calorie restricted regimen where your body takes in fewer calories than it burns. For this to work effectively, you need to balance a low-calorie diet and consistent cardio-focused exercises.
For Keto Diets, it relies on a biological change of energy usage where the body goes into something called Ketosis.
What Is Ketosis?
Ketosis is a normal metabolic process where your body utilizes all of its glucose (sugar energy) stores and is forced to use fat stores for energy. This results in the creation of acids called ketones which are used as an alternative fuel source.
How To Achieve Ketosis?
To achieve ketosis, one must follow a low-carb, moderate protein, and a high healthy-fat diet. Yes, you heard me correctly… I said FATS. But not just any fats, you want to consume healthy fats. This is one of the key factors in getting your body in ketosis.
If your body is under a low-carb and high-fat diet, insulin levels will likely decline and then fatty acids from your fat storage will be transported to your liver where they are being oxidized and turned into ketones—the specialized molecule that can provide you energy for the body and in all parts of it.
How Do You Know If You Are In Ketosis?
So yes, I know that you will need to go deeper into this so definitely, we will be discussing the main physical effects that can be evident or be shown when your body is in full ketosis.
These examples might vary from people to people however, the ones listed here are those general effects that you might want to check out if you’re considering to be on a ketogenic diet.
Weight Loss
Results of being under ketosis continuously for a week might be immediately reflected through an evident weight loss and with this effect, ketogenic diet and other known low-carb eating plans are considered to be really effective.
Going further, since there are no more excess fats being stored in the body, chances are, previously stored fats are being used up in ketosis hence, a rapid decrease in weight if you will be consistent with the diet while remaining on a calorie deficit.
Hunger Reduction
A suppressed appetite is also one of the main effects of going ketogenic. This may be caused by an increased amount of ketone being produced and at the same time being utilized in the body.
This change in your metabolism can surely affect your hormones and psychological behaviour which can be correlated with your desire to eat or the feeling of being hungry.
Increased Amount of Ketones
Definitely, this can be detected through urine and blood samples, and even through your breath via breath analyser.
Since ketones are the by-products of ketosis, there will be an increase in the amount of it in your body. In blood, ketones are being measured through the presence of beta-hydroxybutyrate (BHB). Also, according to scientists, blood testing is the most efficient way of calculating the amount of ketone inside one’s body.
Testing of ketone levels in urine can be done using a specialized strip indicator and this method is known to be the easiest and cheapest way of identifying the presence of high ketone in the body.
Increased Focus and Energy
For starters, they can actually feel the opposite since they are still in the transition or adaptation phase. They might feel tiredness or inability to do work the usual way they do—lacking energy since there are not enough carbs to use up.
But for some, who have embraced keto life for quite long, an increased focus and energy can be observed from within.
This can be scientifically true since low carbs and higher ketones can help in stabilizing blood sugar levels that can eventually lead to a higher functioning brain and a more developed energy allocation and production.
Mild to Severe Halitosis
Apparently, this is the most common side effect of ketosis. The main reason for this one is the release of a special type of ketone, called acetone, and this is being released in your urine and breath.
Having a bad breath could be really a major issue in terms of your social connection with others however, this is actually a good sign that your keto diet is working!
For people who undergo ketosis almost every part of their day, it is highly suggested that you brush your teeth more often and just look for some minty alternatives for this kind of not-so-good breath.
Digestive Issues
This major transition in your body while in ketosis is being caused initially by the change in the food that you are taking in therefore, your digestive system is not exempted from the known side-effects.
Common digestive effects of ketosis for most ketogenic people are constipation and diarrhea. Yes, your current type of food is the main culprit but, your stomach environment can also be a reason.
So, it is still highly suggested that consulting a specialist prior to diet transition is really a must for proper food guidance and health advices.
Improper Sleep or Insomnia
Some starters often report this issue however, this can be possibly eliminated after few weeks of continuously being under ketosis.
Since the brain used to have carbs to produce energy, as well as in your deepest part of cells, they could also adjust in the transition because ketones are not their usual component for other metabolic processes.
Ketosis and Ketoacidosis
Some of the aforementioned negative effects such as halitosis, insomnia and appetite issues can be really showy after few weeks of being on keto and these effects will just simply fade out by the time that you are way deeper in the process.
Further information on some medical effects of ketosis to a human body, the word ketoacidosis will surely be encountered. Don’t get me wrong but this one is certainly different from ketosis. Ketoacidosis happens when your body has an uncontrolled amount of glucose yet your body produces more ketones.
This condition can really be dangerous and fatal since it can lead to dehydration and sudden change in your body’s chemical balance in blood that can eventually cause coma or even death.
People who have diabetes are actually the ones who are most likely be affected by this ketoacidosis, especially when they do not take enough insulin in the body.
However, those people without diabetes are not exempted from this, they can acquire this condition through severe alcoholism and starvation or caused by an overactive thyroid.
Medical Benefits of Ketosis
Aside from the mentioned good things about ketosis, this process can also be really helpful on some serious health conditions such as cardiovascular diseases, alzheimer’s disease, acne, cancer, polycystic ovarian syndrome (pcos) and more.
Also, it has been known that through ketosis or ketogenic diet, levels of good cholesterol can be improved way better than other diets known.
The ketogenic diet is also being considered as one treatment option for those people with epilepsy. Although, most patients are being treated with anti-epileptic drugs, ketogenic diet is found to be helpful since their bodies mainly consumed ketones instead of carbohydrates.
Wrapping It Up
Ketosis is a natural metabolic state and can be achieved by everyone but it can be really powerful to some people with very special bodily condition.
You may experience some negative effects while still new in the process but eventually, with consistency and proper guidance, this might lead to a long-term benefit. It might just be for weight loss initially, but it may be for a greater good and better life in a few months or years being on it.
Truly, the ketogenic diet is a newly found strategy on how we can live this life healthily and in a very special way. And I am sure that through in-depth science and technology, this kind of diet will be more beneficial to all.