When we restrict processed carbs, go for a while without eating our it goes into ketosis. Our hunting-gathering ancestors were used to ketosis. There would go for days without food. Their bodies would switch from using glucose for energy to fats. The food we eat is made up of proteins, carbohydrates, and fats. Our digestive system breaks down these foods into sugars (glucose) and acids for fuel. The body can use this fuel immediately or store it away for future use in the body tissues such as the liver, muscles, and body fat. When the body does not have enough glucose for energy, it will burn stored fats. This process will produce acids called ketones in the body. Ketosis may help you lose weight, maintain muscle mass, and provide more energy.
Ketones And Weight Loss.
Ketones are compounds that are produced in the body during times of fasting or restricting carbs. They provide easy-to-use energy to the brain and muscles. Ketones are have been linked to longevity in some animals and improve metabolism in humans and animals. Limiting carbs from your diet may mimic the effects of fasting leading to the production of ketones in the blood.
Carbohydrate restriction can lead to improved metabolism, reduced blood sugar, and weight loss. Ketones have two advantages over glucose. Firstly, ketones do not raise blood glucose levels and do not stimulate insulin secretion. Secondly, ketones require less processing than glucose to harness energy.
Signs Of Ketosis.
Bad Breath And Weight Loss.
Bad breath and weight loss are signs you may be in ketosis. Many people on low carb diets report that their breath starts having a fruity smell. This may be caused by elevated ketone levels. You may need to brush your teeth multiple times or chew on sugar-free gum (not advisable for the long-term). Ketosis is effective for weight loss. When people start limiting processed carbs they will experience short and low term weight loss benefits.
Appetite Suppression And Initial Fatigue.
Restricting processed carbs and sugar will help manage your appetite. When you people start eating healthy proteins, fats, and carbs it impacts their hunger hormones. A few days or weeks after you start restricting processed carbs you may experience weakness and fatigue. Our bodies were trained to live on processed carbs for many years. It will have to learn how to switch to running on fats or ketones. Many people take 7 to 30 days before they reach full ketosis. Make sure you drink plenty of water, add sodium, potassium, and magnesium supplements if the fatigue persists.
Increased Ketones.
Ketones will start increasing in your blood, breath, or urine. A breath analyzer can measure blood ketone levels. It measures acetone which is one of the three main ketones present in blood during ketosis. Many people also use special indicator strips to measure urine as acetone is not 100% accurate.
Is Ketosis Healthy?
Ketosis has some side effects. As mentioned when people restrict processed carbs they may experience headaches, fatigue, constipation, and bad breath. Most of these issues may last a couple of days or weeks. These symptoms may be caused by our body being weaned from processed carbs and sugar.
Epileptic children have developed kidney stones on low carb diets. Some breastfeeding women develop ketoacidosis which is triggered by low carb diets. Ketoacidosis is when the bloodstream is flooded with extremely high levels of glucose (blood sugar) and ketones.
Ketosis Is Safe.
Achieving ketosis is safe for healthy people. Low carb diets may not ideal for everyone. Many people experience vitality and energy when they are in ketosis. Other people may feel miserable when they are in ketosis. Consult with your doctor or dietician as they may be health issues that may hinder you to achieve ketosis.
How To Achieve Ketosis?
There are a couple of ways people may achieve ketosis naturally.
Reduce Processed Carbs.
Reducing your daily carb is one of the best ways to enter ketosis. Eating less than 20 to 50 grams of carbs a day will help you achieve nutritional ketosis. Eliminating processed sugar, foods and sugary drinks will go a long way. The focus should be eating health carbs (green vegetables), protein (plant-based and lean meats), and good fats. Health foods will keep processed sugar and foods at bay while you enter ketosis.
Fasting.
Intermitting fasting is a great way to enter into natural ketosis. Many people may be able to go for 16 to 18 hours a day without eating. Skipping breakfast or dinner may feel natural when you are eating nutritionally dense foods. If you are new to losing weight, intermittent fasting may be hard at the beginning. Develop the habit of eating three meals, in month two or three attempts getting those meals into a 12 hour eating period. Once you are comfortable you can practice 16-8 fasting. 16-8 means getting all your meals and calories in 8 hours and fasting for 16 hours daily. You can drink low calories beverages like water, coffee, and tea during your fasting window. Remember, to build the fasting habit gradually.
Cardio In The Morning.
Exercising first thing in the morning is advantages. Morning exercise will use the fuel that is in your stored glycogen so that you can spend the whole day in ketosis. Try to separate your workouts. Do cardio in the morning and weight training in the afternoon. The morning cardio will burn all your glucose and your body will start burning fats for energy. Exercise and intermittent fasting is known to deplete glycogen stores.
Ketosis is the hallmark of the low carb diet. Many people get bogged down by the details and technicalities. When you are on a weight loss journey remember to focus on one habit at a time. Entering and maintaining ketosis is another important habit to develop. Start limiting your processed carbs, sugar, and foods. Make healthy macronutrients a habit in your diet. If you do not lose weight, start adding habits gradually to lose weight. You may reduce starchy vegetables and then try intermittent fasting. Do not be in a hurry, consult a medical professional, and build habits gradually.