- 1 What is ketosis?
- 2 The various benefits of ketosis
- 3 This is how you manage to get into ketosis
- 4 How to tell if you’re in ketosis
- 5 How do you measure ketone levels?
- 6 Optimal ketone levels
- 7 What side effects does ketosis have?
- 8 Ketosis: The bottom line
Lately, one has been reading more and more often about the topic of ketosis and the innumerable benefits of ketogenic nutrition. People report more energy, rapid weight lose, more concentration and more performance in sports.
If you are interested in what ketosis is, what benefits you can have from how you manage to get into ketosis (faster) and how to avoid unpleasant side effects of a wrong implementation, then this article is exactly what you were looking for.
What is ketosis?
Ketosis is a natural state of the body in which it produces much of its energy via the metabolism of fat. The name is ketosis from the fact that your liver in this state produces small molecules, called ketone bodies, from the conversion of fatty acids.
Normally, glucose in the form of sugar or carbohydrates is the primary source of energy for our body. If we don’t get glucose replenishment for more than 24 to 48 hours, fatty acids and ketone bodies are used for cellular energy production.
This usually occurs when you fast or stick to a strict low-carb or no-carb diet. It is usually also referred to as a ketogenic diet.
Ketosis has many potential benefits for your performance, your health and the speed at which you can lose weight and lose weight. You can find out how to take advantage of these advantages for you and what you need to do about them now!
Ketosis is a natural state of the body in which it produces much of its energy via the metabolism of fats. This is usually the case when you are fasting or sticking to a strict low-carb or no-carb diet. There is also talk of a ketogenic diet.
The various benefits of ketosis
There are many benefits that ketosis brings. By providing your bodies with tons of clean energy, your concentration and physical performance improves in sports and training. In addition, your feeling of hunger decreases, which allows you to lose weight faster. Now more on the individual benefits:
It’s a common misconception that your brain needs carbohydrates to bring performance. It’s true that your brain burns carbohydrates when you eat them. But your brain is just as good at using ketone bodies if you forgo carbohydrates in your diet.
This flexibility is absolutely vital. Since your body can store carbohydrates for a maximum of two to three days, man would die after only a few days without food. That means the human race would have long been extinct at a time when he was not yet giving a 24-hour supply of food.
Thank God our body has developed appropriate mechanisms to extract energy from fats. Fat can be stored for several weeks, which in extreme cases allows us to survive for up to 50 or 60 days without food intake. All this is thanks to ketosis.
This proves that our brains don’t need carbohydrates to stay powerful. Many people feel more focused and energised in ketosis, which improves their ability to concentrate. You can take advantage of this advantage for yourself!
In ketosis, two factors help you lose weight faster. For one thing, your feeling of hunger decreases and you gain more control over your appetite. On the other hand, your body transforms into a fat burning machine, allowing you to break down excess fatty tissue more quickly.
It’s easy to understand why you have less appetite in ketosis. The feeling of appetite is a mechanism to prevent you from starving. If your body only burns fat, it knows that it has enough stock to supply you with energy for several weeks. The supply of carbohydrates, by comparison, would only be enough for a few days.
This reduces your body’s feelings of appetite and hunger. This makes it easier for you to fast intermittently and, if you want to, you will lose a lot of weight and burn fat in a short period of time.
The second factor is the fact that you are literally teaching your body how to gain energy from fat by reducing your intake of carbohydrates. This process, combined with reducing insulin (a hormone that stimulates the deposition of fat), causes you to lose weight faster.
More energy and power
Ketosis leads to more energy and improved physical performance. By giving your body access to your fat reserves and showing them how to metabolize them into energy, you can increase your energy level in everyday life but also in sports.
The carbohydrate stores of your body are only sufficient for a few hours or days. Your fat reserves can supply you with energy for several weeks. Your body can also access these reserves in training and provide clean energy in a short period of time.
The problem is simply that your body will take a few days to get into ketosis. In the first few days, your training performance will therefore temporarily decrease. In the long term, however, these initial side effects pass. Learn more about how ketosis affects your workout performance and how you can get into ketosis faster.
This is how you manage to get into ketosis
To get into ketosis you have to give up carbohydrates
To get into ketosis and give your body access to valuable fat stores, you need low insulin levels. The most effective way to achieve this goal is through the ketogenic diet. However, there are some ways and means to support and speed up this process.
- Limit your carbohydrates to 20 grams per day or less and stick to a strict low-carb diet. However, you don’t have to do without fibre. To get less than 20 grams of carbohydrates, you have to forgo many foods such as pasta, flour or bread. However, there are a variety of delicious keto dishes, keto foods and recipes. It is often enough to reduce the number of carbohydrates. If that shouldn’t be enough for you to activate ketosis, the next tips will help you get into ketosis faster.
- Eat enough fat until you feel full. That’s the big difference between a ketogenic diet and plain starvation (which also leads to a form of ketosis). A ketogenic diet is sustainable — hunger is not! So if you’re constantly feeling hungry once you’re reducing your daily amount of carbohydrates, you should incorporate more healthy fats (MCT oil, butter, olive oil) into your diet.
- Reduce your protein intake to a moderate level. To activate ketosis, you should only eat as many protein as you really need — no more and no less. This has the reason that excess protein is converted into glucose, which means you won’t get into ketosis. If possible, you should start with less than one gram of protein per kilogram of body weight.
- Use intermittent fasting. To get into ketosis, it makes sense to forgo your breakfast, for example, and drink a Bulletproof Coffee instead. This technique is extremely effective if you want to increase your ketone levels. In addition, the reduced feeling of hunger will also make it much easier for you.
- Go exercising regularly. Any physical activity combined with a low-carb diet will cause your ketone levels to increase. Training is not a basic requirement to get into ketosis, but it can speed up and facilitate the process.
- Sleep enough. How many hours of sleep you need per day depends on many factors. However, most people should aim for at least seven hours of sleep a night. Lack of sleep can raise your blood sugar levels and cause you to need longer to get into ketosis.
- To get into ketosis, you need to limit your intake of carbohydrates and eat more high-quality fats. If this is not enough to activate ketosis, you should become physically active, sleep enough, fast intermittently or eat less protein.
How to tell if you’re in ketosis
How do you know if you’re actually in ketosis or not? There are a number of ways to do this. On the one hand, there are some symptoms that occur when your body is in ketosis. The safest option is to measure your ketone levels over your breath, urine or blood.
Symptoms of ketosis
The following symptoms can occur when your body is in ketosis. So you can determine without complicated tests whether you are already in ketosis or not.
- Keto breath. A form of ketones is called acetone and it can be detected in your breathing. Therefore, your breathing in ketosis smells “fruitier” than usual. The same smell can also be detected in sweat after an intense workout. The keto breath is usually a temporary symptom and disappears after a few days.
- Decreased feeling of hunger. There are some reasons why your feeling of hunger in ketosis is reduced. Many people only have to eat in ketosis once or twice a day and feel great about it. That’s why you find it easier to fast intermittently and forgo a meal.
- Dry mouth and more thirst. If you don’t drink enough and don’t consume enough electrolytes like salt, you may get a dry mouth and more thirst in ketosis. Drink two glasses of water daily with some salt to avoid this symptom.
- The keto flu. Keto flu is a symptom that occurs when you first get into ketosis. You feel a bit tired and powerless for a few days. While the feeling is temporarily uncomfortable, it allows you to see that you are on the right track. The fatigue will pass away within a few days and the positive effects will be felt.
- More energy. After the ketogrib and the associated fatigue is over, you will feel motivated and energised. This will be felt in the fact that you will think more clearly and feel a slight sense of euphoria. At this point, you know how positive it feels to be in ketosis.
- Most negative and unpleasant symptoms such as keto breathing, ketogrib or dry mouth disappear after some time. However, they are perfect for detecting if you are already in ketosis.
How do you measure ketone levels?
The safest way to find out if you’re in ketosis is to measure your ketosis levels with the right devices. There are a total of three types of ketone bodies that you can measure in your breath, urine or blood with different measuring devices:
- Acetone in your breath. An easy way to measure your ketone levels is to check the level of acetone in your breath. The devices for this are relatively expensive, but provide very detailed values.
- 3-hydroxybutanic acid in your blood. In order to measure the ketone levels in your blood, you should buy a suitable meter. These devices are also used in most studies and typically cost between 40 and 50 euros.
- Azeton acetate and acetone in your urine. To measure the content of ketone bodies in your urine, urine rapid tests are suitable. Special indicator strips are used. However, the accuracy is a little less accurate compared to blood tests and breath tests.
- For the daily test of your ketone levels, I would recommend indicator strips for your urine. However, it makes sense to also measure the ketones in your blood once a week or month to play it safe.
You can measure your ketone levels above your blood, breath or urine. It makes sense to perform daily tests using indicator strips (urine) and weekly tests over your blood.
Optimal ketone levels
Basically, from a value of about 0.75 to 1.0 mmol/L, one speaks of the state of ketosis. If you want to stay in ketosis for the long term, you should aim to move between 0.75 and 3.0 mmol/L. Depending on when you measure your values, you will achieve different values. Therefore, it makes sense to calculate an average per day or week.The following graphic gives you a good overview of the range of possible ketone values:
What side effects does ketosis have?
If you stop eating sugar and industrially processed carbohydrates overnight, it’s likely you’ll feel some temporary side effects.
However, most people experience these side effects as only slightly unpleasant and they feel these effects only a few days after the changeover.
Possible temporary side effects of ketosis include:
- A light keto flu
- Mild headache
- Situational fatigue
- Decreased physical performance
- The keto breath
These side effects occur only temporarily and in most cases disappear after only a few days after the one-time conversion of your diet. After that, you feel full of energy and drive.
How to avoid these side effects
You can avoid most of the side effects of ketosis by making the changeover not suddenly but over a week or two. In concrete terms, this means that you are slowly changing your diet and eating fewer and fewer carbohydrates over a period of time.
For most people, however, simply pulling it off is the best option. Even if the first days are unpleasant, you will be significantly better after that and you will be able to enjoy all the benefits of ketosis.
It is important to drink a lot during the transition phase, to supply your body with electrolytes and to sleep sufficiently. Then the side effects should disappear soon!
How to lose weight faster in ketosis, have more energy and live healthier lives
Ketosis is a natural condition in which your body gains much of the energy via the metabolism of fatty acids. Ketosis occurs when you fingle for an extended period of time or stick to a strict low-or-no carb diet. This type of diet is also known as a ketogenic diet.
In ketosis you will feel an improved ability to concentrate as well as more energy and drive. In addition, your physical performance will improve and you will be able to lose weight faster.
To get into ketosis, you first and forgo carbohydrates and replace those carbohydrates with high-quality fats (butter, MCT oil, olive oil, good meat). In addition, you should exercise, sleep well, not eat too much protein and fast intermittently.
Symptoms of that you are in ketosis include elevated ketone levels in your blood, breath and urine. Even the keto flu, less hunger and more energy may indicate that you are in ketosis. Optimal ketone levels are between 0.75 and 3 mmol/L. You can measure this value with appropriate measuring devices.
Possible side effects of ketosis include keto flu, situational fatigue, mild headaches and less physical performance. However, these symptoms will pass after just a few days and you will feel energised and better than ever!