Effects Of Ketosis On The Human Body
Ketosis has become a very popular topic in recent years and has received its share of praise and criticism, but the real question is that are these ketogenic diets healthy or harmful for us?
If they are healthy and useful, does everyone have to do it?
This guide gives you all the information you need about the Ketogenic diet, including its benefits, effects, potential risks, and symptoms when your body is in ketosis.
- Introduction To Keto Diet?
- What Is Ketosis?
- How Many Days Does It Take For Ketosis To Kick In For Weight Loss?
- Beneficial Effects Of Ketogenic Diet
- What Negative Effect Does Ketosis Have On The Body?
- How Do You Know If Your Body Is In Ketosis?
- How Long Should You Be In Ketosis?
Introduction to Keto Diet:
As previously discussed,
"A keto diet refers to a high fat, moderate protein, and low carb diet that burns fats as ketones to use for energy."
When you consume a high carbohydrate food instead of a low-carb diet, your body uses glucose as the main energy source. Hence, the fat that you consume gets stored in your adipose tissue instead of burning. This is why a low carbohydrate ketogenic diet is essential to shift the energy reservoir and use ketone bodies to burn excessive fat.
What is Ketosis?
"Ketosis is a metabolic condition in which our body uses fats and ketones for energy instead of glucose."
Ketosis in a ketogenic diet refers to a state where the body uses fat as fuel instead of carbohydrates. This is termed the state of Nutritional Ketosis.
Nutritional Ketosis occurs when the body begins burning fat instead of carbohydrates as an energy source. The body is adapting itself to using ketones as the main energy source instead of carbohydrates. When the level of ketones in the blood reaches a certain point, you officially enter the state of ketosis. This leads to significant weight loss until you reach a healthy and stable weight.
How Many Days Does It Take For Ketosis To Kick In For Weight Loss?
Ketosis is a natural process, hence for a healthy person ketosis usually begins after 3 or 4 days of eating less than 50 grams of carbohydrates per day. Achieving the best state of ketosis is when the body remains in a state of ketosis for at least a few weeks. In this case, any side effects are greatly reduced, and by burning fat, the body gains more benefits. The best way to reap the benefits of ketosis is to follow a strict ketogenic diet for at least a few months.
Just make sure that you are following a balanced diet that may prevent you from high-risk factors such as kidney stones, diabetes ketosis, and high cholesterol levels.
Beneficial Effects Of Ketogenic Diet:
The benefits of ketosis in the keto diet are profound. Many people adopt a ketogenic diet to lose weight, but this is just the tip of the iceberg. Other benefits include:
- Lose weight
- Increase energy
- Reduce body fat/increase muscle mass
- Reduce inflammation
- Decreased appetite
- Increase concentration
- Improve sleeping
- Better blood sugar regulation (lower blood sugar/improve insulin sensitivity)
- Delay the progression of neurological diseases, such as Parkinson's disease and Alzheimer's disease
- Reduce the severity and frequency of seizures in patients with epilepsy
Another benefit of the keto diet is that it provides your body with unlimited energy. Your body can only store a certain amount of carbohydrates in your liver and muscles, but there is no limit to the amount of fat it can store.
In other words, if your body burns carbohydrates for energy, it will eventually reach the point where there is no stored energy; but if your body is burning ketones, you will have unlimited energy reserves.
What Negative Effect Does Ketosis Have On The Body?
"After following a ketogenic diet, some people report that when they start the keto diet, they just feel sick. Sometimes there may be vomiting, gastrointestinal upset, extreme tiredness, and lethargy. The keto flu usually spreads after a few days," says Kristen Kizer, a registered wellness dietitian at Houston Methodist Hospital.
A 2019 study medically reviewed by Nutritionists suggests that following a low carbohydrate, high-fat diet, similar to ketogenic diets or keto, can damage blood vessels and increase the risk for type 2 diabetes and heart disease.
Other common symptoms of ketosis:
- Sudden weight loss (mainly due to fluid loss)
- Digestive and gastric problems
- Headache (headache is a common side effect during the first few days of low carbohydrate intake)
- Irritability (changing eating habits affects hormones and can make you irritable)
- Symptoms of fatigue and lethargy
- Concentration disorders
- Degradation of sports performance (decrease in strength and explosiveness)
- Nausea (nausea is particularly felt during the first few days)
- Drowsiness (this feeling is due to a lack of energy because the body has less glucose)
How Do You Know If Your Body Is In Ketosis?
For followers of the keto diet, there are many signs that the body has entered a state of ketosis, or in other words, the success of replacing carbohydrates with fats as an energy source, and these signs include:
- Keto flu
- Keto breath
- Digestive changes
- Decreased exercise performance
- Reduces apprentice
- Increased energy
- Rapid weight loss
- Mental clarity
All of the above signs are indications that you’re in ketosis and on your way to the next step and the ultimate goal of a ketogenic lifestyle.
How Long Should You Be In Ketosis?
For some people, long-term maintenance of a ketogenic diet may have side effects, but these problems are quite easy to solve. Most of these problems appear in the first few months of entering ketosis. Because the human body is gradually getting used to burning ketones as fuel.
Yet, there is no clear research on how long a person should stay in ketosis.
The Final Thoughts
Ketosis is a natural process that can occur with a change in diet by shifting to a low carbohydrate diet instead of a low fat diet. According to doctors and specialists, this type of reaction in the body is good for the health of the body. But the important thing is that the reaction of the body of people is completely different from each other and it may be that for some people this process is not suitable.
Let your Ketosis kick in!
DISCLAIMER: The content of this article is for informational purposes only, and although Reshape.Me strives to keep the information up to date and correct, it does not replace the advice of a healthcare practitioner. Be sure to consult a licensed medical professional if you require personalized support that may affect your health. Any reliance on this information is therefore strictly at your own risk.