What is Ketosis?

Research I have found all over the internet while teaching myself Ketosis and the benefits of being in ketosis.

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What is ketosis  |  Weight loss & Health Benefits  |  Get Into Ketosis  |  Am I in Ketosis?  |  Side Effects

What is Ketosis?

Ketosis is a natural metabolic state characterized by elevated levels of ketone bodies in the blood or urine.  Physiologic ketosis is a normal response to low glucose availability, such as low carbohydrate diets or fasting, that provides an additional energy source for the brain in the form of ketones.  Source Wikipedia

Basically you put your body in a natural metabolic state, so that your body uses ketones along with fat stores to fuel your body instead of sugar and storing the fat.

Stored in your liver is glucose. Glucose is released by your liver on an as needed basis for energy.

When you limit your carb and sugar intake to a lower level for one to three days, that glucose stored in your liver get’s tricked into getting all used up.

Good news! ketosis provides you an alternate fuel source for energy.

Keto Weightloss and Health Benefits

With a natural ketogenic diet the benefits are similar to a low carb (atkins, or south beach diet), but it appears to be more powerful and all ways around.  Think of keto as the super hero of the low carb diets. However, it may increase the risk of side effects a bit.

Keto helps with weight loss and weight control

Turning your body into a fat burning machine can be great for weightloss. While insulin – the fat-storing hormones levels drop greatly from reducing carbs and sugar fat burning is significantly increased.  This makes if way easier for my body fat loss to occur, and without hunger.  When I am in ketosis, I don’t get hungry as much

Controls Your Appetite

Added bonus! When I was eating whatever I wanted to eat, I noticed that I was hungry one to two hours later. Either for a snack or another meal.  I was just never satisfied.  On a keto diet, I gained the ability to control my appetite.  All by accident. Not really by accident. It’s common, I found out for feelings of hunger to get smaller and further apart.

This makes it really easy to eat less, or eat when you are hungry.  It helps with intermintent fasting, making it alittle easier.

Many people use the OMAD method. One Meal A Day, where you get your carb count in at one sitting.  I tried this but, I like two meals a day.  With some snacks in the middle. Lots of water, too.

Control blood sugar, reverse type 2 diabetes

I am a living example of this literaly.  My blood sugar was in the RED, I was on the verge having type 2 diabetes. I didn’t have myself tested due to fear.  But everything I read (yeah, I know about reading things on the internet). At a recent doctors check up my glucose level was 78, and everything else was normal for a younger version of me.

YEAH!!!!

It’s a perfect pair, keto and low carb. Both in turn lowers blood-sugar levels, while reducing the need for meds, and reduces the potentially negative impact of high insulin levels.

 

Since a keto diet may reverse the type 2 diabetes, then I was in luck because it was completely effective for me at preventing it, as well as reversing pre-diabetes.

However, a keto lifestyle change only works when you do them and stick to the plan to see the proper results.  While consulting with a physician to make sure you are safe.  If you go back to the old lifestyle that lead you to the point of getting diabetes it is likely to return.

NOTE: When I say “REVERSAL”, what I mean simply that the disease gets better, improving glucose and reducing the need for meds.  I have attributed my complete reversal of diabeties type 2 to long term keto lifestyle.

Increased Energy & Mental Alertness

When my first experience with increased energy was when I was outside cleaning the yard.  Normally about half hour in I was due for a break.  Well I lasted 35 minutes!!!!! Finished the yard in record time (for me at the time) and just kept having enduring energy.  Constant, not like with a soda or other kind of snack where the crash comes. But constant clean welcome energy to all my body.  Eventually when I started to work out it was a welcome surprise everytime I notice.

The ketogenic diet is also used by some specifically for increased mental performance.  On the keto diet, the brain doesn’t need carbs and sugars.

Your brain is fueled 24/7 by ketones along with a smaller amount of glucose made by your liver.  That’s what I feel a steady flow of fuel (ketones) to the brain, thus avoiding those big blood sugar swings.  I feel an increased improved focus and concentration, no brain fog and mental clarity.

  • A calmer Stomach 85% 85%
  • Increased Physical Endurance 90% 90%
  • Energy 100% 100%
  • Mental Performance 95% 95%
  • Type 2 Diabetes 0% 0%

Additional benefits:

  • Increased physical endurance
  • Used for Epilepsy medical therapy
  • Help treat high blood pressure
  • Less acne
  • Help control or reduce migraines
  • and more

How to get your body into ketosis on a keto diet.

Here are teh ways that I have used to put my body in the metabolic state of ketosis.

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LIMIT YOUR CARB INTAKE

Restrict carbohydrates to 20 digestible grams of carbs per day or less. This is the basic definition of a strict low-carb keto diet.  Fiber does not have to be restricted, it’s even beneficial for ketosis.

I limit my diet to 20 grams of NET carbs per day or less.  I use what’s called Lazy Keto since I do not track my macros as I used to before I meet my target weight goal. How much is 20 grams? In my opinion it’s alot!  Here is the formula for figuring out NET CARBS (Net Carbs = Total Carbohydrates – Dietary Fiber)

Most times, just restricting carbs to will result in ketosis. Make sure you test

EAT ENOUGH FAT

Eat to feel satisfied. The keto diet is not a starving diet, not by any means.  Normally low carb dieting means higher fat diet. Along with ketones, fat supplies energy that you are no longer getting from carbs.  That fat is then not being stored, but used up.  This is the BIGGIE. Keto is different from a starvation diet, which can also result in ketosis. A keto diet is sustainable while starvation is not.

A keto diet should not result in hunger, making it a great way to lose weight, help you stick to it longer, and making you feel great all while losing weight.

So eat enough protein foods and low carb veggies, with enough added fat to feel satisfied. like. butter, olive oil, coconut oil, Avocados, Nuts, Flax seeds, etc.

Fats I avoid. Artificial trans fats, processed meats, breaded fried foods, and of course cakes, starches, pastas, etc.

MODERATE PROTEIN INTAKE

This one I struggle with, since I am at my goal weight, I increase my protein intake. However, while I was not on my target goal weight I was eating between 90-120 grams of protein.  One large chicken breast I would calculate to be about 20-23 grams.  Throughout the day, that’s alot of protein.  Not hungry at all.

Sometimes people ask me about “too much protein”, this is not the case for me or for most people.  It’s very filling and I find it difficult to overeat protein.  Although amino acids from protein can be converted to glucose, it’s only a small percentage.

IMPORTANT: Not enough protein, I found is bad. It resulted in muscle loss for me, until I adjusted the protein level intake.

SNACKS? Only when you are hungry! What!?

Avoid snacking when you are not hungry, but in all reality on keto you gain appetite control so I don’t have this issue.  Maybe out of bordom I do, but I am working on that one.  Eating more than you need or just because you’re bored …. reduces ketosis and slows down weight loss.

NOTE: There are keto snacks!  I use them between meals or when I know I won’t be able to get to dinner right away. Check the carb count, there are zero carb snacks that are delicious. See here.

Sleeping is good.

Everyone knows that sleeping is good. Most people get the best results from a minimum of seven hours of sleep a night.  A good nights sleep is essential to a good keto diet, ketosis and weight loss.  Sleep deprivation and stress raises your blood sugar levels and slows the process of ketosis.  I suffer from sleep apnea so getting a good nights rest was difficult for me at first.  Especially with the extra weight that was bearing down on my throat and upper body.  Getting a good nights sleep is one of the goals, it will help with stress and you lose weight while sleeping.

Fasting?

This is a topic all it’s’ own. It’s not necessary, however it can boost your ketosis and help with appetite control. Fasting of intermittent fasting will effectively boost your ketone levels. 

For example: Have dinner between 5pm-6pm, no snacking before bedtime only water. When you wake up skip breakfast, have your coffee and then have lunch around noon – 2pm.  I would consider this an intermittent fasting for me of between 16 and 18 hours.

Optional Exercise … kinda

For the first year of keto diet for me I did not exercise. I was told conflicting information about exercising while doing the keto diet.  I heard that it ate muscle or reduced your muscle mass and I just let the fat melt by keeping my body in ketosis for a year. This was effective for me.  After a year, I included minor exercise. 

In hind site, I did not notice either of the scares of eating muscle or reduced muscle so I would of started exercising sooner. It speed up my weight loss and I chose to do only crossfit type exercises which helped my skin snap back instead of being all saggy.

Keto Supplements ARE NOT required

I did keto and put my body into ketosis the natural way, by retricting carbs, restricting sugar, and plenty of water. Some people use MCT oil, some exogenous ketones or some other type of keto product.  For me I did not use those at all during my weight loss, I have tried some and I will share those experiences with you later.

FINAL NOTES

To get into ketosis, limit your carb intake, preferably below 20 net carbs per day. Limiting the carbs is the MOST IMPORTANT thing to remember on a keto diet. That’s the definition of a keto diet exaclty and for ketosis to occur.

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