What Is Ketosis?

Ketosis is a metabolic state in which ketones, which are produced from fat, become the body’s main source of energy. It occurs when the body doesn’t have enough carbohydrates to burn for fuel, so it produces ketones as an alternative. This is most common as a result of fasting or a low-carb, high-fat diet.

The keto diet has become extremely popular in recent years, with many conflicting opinions being offered about its effectiveness and safety. In this article, we will discuss the process of ketosis as well as some of the benefits and concerns associated with ketogenic diets.

What Causes Ketosis?

Usually, certain cells in your body prefer blood sugar, or glucose, for energy. When your body doesn’t have enough glucose to power those cells, it decreases the levels of insulin in your bloodstream. The decrease in insulin causes large amounts of fatty acids to be released from body fat stores.

Those fatty acids are then turned into ketones, which can be used for energy. The body is now in a state of ketosis, where carbohydrate intake and insulin levels are low and ketones are produced as the primary source of energy.

Ketosis is most commonly achieved by reducing carb intake and following a fat-heavy diet, which forces the body to burn ketones for fuel. It can have several effects on the body, like weight loss and reduced appetite as well as some negative side effects. Read on for a brief review of both the good and the bad of ketosis and keto diets.

Benefits of Ketosis

Keto diets were originally used in the 1920s and ‘30s to treat epilepsy but are now popular for promoting short-term weight loss. This low-carb, high-fat diet has several proven benefits.

Appetite Reduction

Insatiability is one of the major difficulties with many diets. People often quit dieting because the constant feeling of hunger is difficult to ignore while cutting calories.

People who follow a ketogenic diet, however, report a reduced appetite — even though they are losing weight. Not needing to eat as much or as often could be a sign that you are in a state of ketosis. While the science behind this is still unclear, studies using low-carbohydrate diets have repeatedly shown a decrease in appetite despite weight loss.

Weight Loss

Ketosis has also been connected to weight loss. For short-term weight loss, keto diets are often preferred over low-fat diets. A study has shown that keto-friendly diets could be more effective than other diets at burning unhealthy visceral fat, which is located in the belly area.

Part of the initial weight loss during ketosis has been attributed to the removal of excess water from the body, which can lead to muscle spasms or leg cramps.

Reduced Levels of Blood Sugar and Insulin

Ketosis has been proven to effectively lower blood glucose — to the extent that some people with diabetes may need to reduce their insulin dosage when starting a keto diet. If this applies to you, be sure to consult your doctor before making changes to your carb intake.

Studies also showed that ketosis was especially effective for people with Type 2 diabetes. In one study, people with Type 2 lost weight, needed less insulin, and had lower A1C.

Side Effects from Ketosis

Ketosis also comes with some negative side effects, which can vary by each case. While most symptoms are not severe, you should consult your doctor with any concerning health issues.

Bad Breath

One of the most common side effects is bad breath, which is sweet and fruity in most cases. This is because of the chemicals which are created during ketosis and released through the breath.

The best way to treat bad breath during ketosis is to drink plenty of water or find sugar-free gums or mints if you are on a keto diet.

Keto Flu

It’s common to experience a range of flu-like symptoms during the early stages of ketosis, which may appear as soon as two to seven days after beginning a ketogenic diet. The most common symptoms are headaches, nausea, difficulty sleeping, and irregular bowel movements. 

Keto flu is generally mild and, in most cases, should only last for a few days. Other side effects of ketosis can include leg cramps, digestive problems, and an increased risk of kidney stones.

Find Answers to Your Questions with Elevated Health

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