Ketosis: What You Need to Know

Ketosis involves following a ketogenic diet, a weight loss plan that uses a low-carbohydrate, high-fat meal. The basis of this diet is that the body’s own energy production can be increased when it’s able to use stored fat instead of carbohydrates. Hence, achieving ketosis involves significantly limiting glucose supply to the body by reducing carbohydrate intake.

Here is an inspiring guide on ketosis, what it entails, and its health implications.

How Can the Ketogenic Diet Help You Lose Weight?

The ketogenic diet helps in the weight loss process by increasing the number of calories you burn and reducing your calorie intake. Note that your body burns fat instead of carbs while in ketosis. Additionally, this diet is low in sugar and high in protein. As a result, individuals often feel full for longer, making it easier to stick to a healthy diet.

Ketosis

Types of Foods That Help in Ketosis

There are many types of foods that can help you reach ketosis. The most popular one is fatty fish as it has nutritional value, such as Omega 3, which are crucial fatty acids in weight loss. You can also eat nuts, seeds, eggs, and dairy products. These foods will improve your lipid levels.

You’ll also need to be sure to drink plenty of water and avoid caffeine and alcohol because they might influence your weight loss efforts.

What Are Some Risks of Ketosis?

While ketosis is a recognized and medically approved metabolic state, particularly for managing conditions like epilepsy, it’s important to be aware of the potential risks associated with a ketogenic diet, especially if not properly followed. One of the risks is unintended weight gain. This can occur if the balance of macronutrients (fats, proteins, carbohydrates) is not carefully managed. The ketogenic diet, being high in fats, may lead to increased fat storage if the intake of calories exceeds the body’s energy needs. Additionally, the consumption of high amounts of saturated and trans fats, often found in processed and fatty meats, can elevate the risk of heart disease and stroke. These fats can contribute to the buildup of plaque in the arteries, increasing the likelihood of cardiovascular issues.

Moreover, a diet that severely restricts carbohydrates can lead to a deficiency in essential nutrients found in fruits, vegetables, and whole grains. This can result in potential nutrient deficiencies, impacting overall health. There’s also the risk of developing ketoacidosis, a dangerous condition typically associated with diabetes, where the body accumulates too many ketones.

Can the Ketogenic Diet be Helpful for People With Certain Medical Conditions?

Yes, the ketogenic diet can be helpful for people with certain medical conditions. For example, it is effective for people with epilepsy. It also successfully treats weight-related cancers and weight loss because it helps the body burn stored fat. The diet is not a cure-all, but it’s a good way to improve your health.

How Long Will it Take to See Results With the Ketogenic Diet?

There’s no one definitive answer to this question. Some people experience results within a few weeks, while others may take up to six months. Moreover, some individuals find that the ketogenic diet helps them lose weight even when they don’t have a lot of muscle mass. The only assurance is that ketosis is a reliable method that will give you desired results regardless of the time it takes.

How Will You Know if You Are in Ketosis?

There are a few ways you can know if you are in ketosis. One way is to track your weight and see if your body is losing weight. If you’re seeing a decrease in your weight, you may be in ketosis. Alternatively, you can test your blood sugar levels. A drop in the sugar level is an indication you are in ketosis. Lastly, the most common way to determine whether or not you are in ketosis is by measuring your HbA1c level.

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