Ketogenic diet: everything you need to know about ketosis.

Ketosis is an increase in ketone levels in the body. Ketone production is increased in several situations, especially when you are on a very low-carb diet.

Normally, your body uses blood sugar, also called glucose, for energy. However, during ketosis, your body gets more of its energy from ketones, which are produced from fat.

Although research is still inconclusive, ketosis may have several health benefits, such as reduced seizures in children with epilepsy, weight loss, and better blood sugar management. However, it's a complex diet to maintain and may not be suitable for everyone.

In this article, we give you all our advice on ketosis, ketogenic nutrition , its benefits, its drawbacks and its risks.

What is ketosis?

Ketosis is a metabolic state in which your blood has a high concentration of ketones. This occurs when your body begins to use fat as its primary fuel source due to limited access to glucose or blood sugar, usually caused by starvation, fasting, or a very low-carb (sugar) diet.

Many cells in the body prefer to use glucose for fuel. When your body doesn't have enough glucose to fuel these cells, levels of the hormone insulin decrease, causing a large amount of fatty acids to be released from body fat stores. Many of these fatty acids are transported to the liver, where they are oxidized and converted into ketones, also known as ketone bodies. These are then used as an alternative energy source throughout the body.

Unlike fatty acids, ketones can cross the blood-brain barrier and provide energy to your brain in the absence of glucose.

How to achieve a state of ketosis?

To enter a state of ketosis, you must adopt a ketogenic diet. This involves eating less than 50 grams of carbohydrates per day. This can be as low as 20 grams per day, although the exact amount of carbohydrates that will induce ketosis varies from person to person.

To achieve this, you should at best eliminate or significantly reduce your intake of carbohydrate-rich foods from your diet, including:

• cereals
• legumes
• potatoes
• the fruits
• sweets
• sodas and sugary drinks
• sweet condiments and sauces, such as ketchup or barbecue sauce

And favor foods like:

• meat
• the fish
• oils and butter
• nuts
• lawyers
• the olive

What symptoms can be induced by a ketogenic diet?

If you're starting a ketogenic diet, you're bound to wonder if you've reached ketosis.

Here are some common signs and symptoms that may appear:

• bad breath, which is caused by a ketone called acetone
• weight loss
• a reduced appetite
• headaches
• nausea
• confused thoughts
• physical fatigue

Be careful, it is also possible and quite common to go through a process called “keto flu.” This is a condition induced by the ketogenic diet in someone new to ketosis. During this period, you may experience symptoms such as headaches, fatigue, nausea, and stomach aches.

To know for sure if you are in ketosis, it is best to check your blood ketone levels using a urine or blood ketone meter. You have reached ketosis if your blood ketones are between 0.5 and 3.0 millimoles per liter (mmol/L).

What are the benefits of a state of ketosis?

Ketosis has some purported health benefits, especially in the long term. However, it's important to note that not all experts agree, and many call for further research.

Type 2 diabetes.

Research has shown that following a ketogenic diet is an effective strategy for managing blood sugar levels in people with type 2 diabetes.

But again, sticking to the ketogenic diet can be difficult over time, so it may not be an appropriate strategy for many people with this condition. Additionally, it could put you at increased risk of hypoglycemia.

It is essential to discuss this topic with your doctor and see if this diet could help you manage your diabetes based on your health, lifestyle, and preferences.

Epilepsy.

Epilepsy is a neurological disorder affecting approximately 50 million people worldwide. Most people with epilepsy use medication to manage their seizures, but these treatments remain ineffective in 30% of cases.

Several studies show that the ketogenic diet is effective as a treatment for patients whose metabolism does not respond to drug therapy. It can significantly reduce attacks and sometimes even induce remission.

That said, the diet is difficult to maintain and is generally reserved for people who do not respond to conventional treatments.

Weight loss.

When you follow a very low-carb diet, your body relies on fat-derived ketones produced in the liver for energy. Over time, this can lead to significant weight and fat loss. Additionally, this diet is often more satiating than a high-carb diet.

However, strict adherence is essential to the success of this diet. Some people may find it easy to stick to the ketogenic diet, while others may find it unsustainable.

It should also be noted that some research does not support the effectiveness of the ketogenic diet for weight loss .

What are the risks of a ketogenic diet?

While a ketogenic diet may offer some benefits, it can also trigger side effects and is not suitable for everyone.

Short-term side effects include headaches, fatigue, constipation, dehydration, and bad breath. These usually disappear within a few days or weeks of starting the diet; this is known as the “keto flu.”

The diet is sometimes associated with a risk of kidney stones, high LDL (bad) cholesterol, and nutrient deficiencies. It is not recommended for breastfeeding women; people on hypoglycemic medication; or people with a history of eating disorders.

This diet is also difficult to maintain and can be socially isolating, as food options are often limited in social settings. Wouldn't this diet be too restrictive?

IN SUMMARY.

In summary, before embarking on a ketogenic, low-carb diet, first consult a healthcare professional to determine if it is right for you.

Also check out our other articles and best tips on weight loss, such as which vegetables help you lose weight , our 10 tips for losing weight without exercising , and our tips for losing belly fat .