To get the desired effects from a ketogenic diet, it is essential to enter a state of ketosis. Here’s how to do it:
Ketogenic diets are known to lead to rapid weight loss. This is one of the most popular low carb diets to follow. It not only helps you lose weight, but also helps manage blood sugar levels and more. Ideally, on a keto diet, you should keep your carbohydrate intake under 50 grams per day while keeping your fat intake high. This will put you in ketosis and you will begin to see weight loss and other effects.
However, maintaining this state of ketosis is the secret of the ketogenic diet. Health Shots reached out to Veena V, a nutritionist, to understand the correct way to enter a state of ketosis and how to ensure your body maintains this state.
What is ketosis?
Ketosis is a metabolic state in which the body uses fat as its main fuel source. The body normally relies on glucose, or sugar, for energy. Without enough glucose, the body turns to burning fat for energy, leading to the production of ketone bodies. Ketone bodies act as an alternative energy source, but they can be excreted from the body through the urine, Veena says. The presence of ketone bodies in the blood or urine means a person is in a state of ketosis, which is sought for potential health benefits such as calorie control and the use of fat for energy. This often happens.
How to get into ketosis
There are three main ways to put your body into ketosis. “This can be achieved by reducing the amount of carbohydrates you consume each day, increasing your physical activity, and following short-term or intermittent fasting,” Veena says.
Also read: How long should I follow the keto diet?
How long does it take to reach ketosis?
Eating 20 to 50 grams of carbohydrates each day often puts you in ketosis after 2 to 4 days. “It’s important to remember that there are many variables that affect how long it takes to reach this state. You may not be in ketosis for up to a week,” says Veena.
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What are the different ways to check if you are in ketosis?
The symptoms and indicators of ketosis vary from person to person. All things considered, there are some typical signs of ketosis that you should look out for to ensure that your ketogenic diet is effective. You may also end up in a condition called “ketoflu.” Symptoms of the flu include headache, nausea, and increased thirst.
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1. Lose weight quickly
If you begin to observe weight loss when you step on the scale, your body may be in ketosis.
2. Bad breath and dry mouth
As your body loses water weight, you will likely experience thirst and dry mouth. In fact, dehydration can be a typical negative side effect of ketosis if proper diet and nutrition are not maintained.
3. Fatigue or changes in sleep
The first few weeks of ketosis can cause temporary fatigue and changes in sleep habits.
4. Temporary decrease in exercise efficiency
A temporary decrease in performance during a workout is another early indicator that you’re in ketosis. Muscle glycogen, a type of glucose, normally decreases as your body no longer supplies carbohydrates, the most efficient fuel source for intense exercise.
5. Muscle spasms and spasms
When in ketosis, you lose weight in the water and have less glycogen stored in your muscles, which can cause muscle spasms and spasms. This may be due to hydration and electrolyte imbalances.
6. Appetite suppression
When you follow a ketogenic diet, you may feel less hungry. You’re in ketosis if you wait longer between meals or feel less hungry during the day.
7. Improved defecation
You’ve probably noticed that drastic changes in your diet can directly affect how often you go to the bathroom. Constipation and diarrhea can occur due to various digestive system abnormalities that occur when the body enters ketosis.
Alternatively, you can measure your ketone levels with a ketone urine strip. Depending on the level, these will turn pink or purple. Another way to check is to use a ketone breath meter. Again, you will see a flashing color indicating your ketone levels. You can also use a blood ketone meter. Here, the skin is pricked, blood is collected and it is placed on a strip.
What should you remember when you are in ketosis?
To enter a state of ketosis, you may need to consume less than 50 grams of carbohydrates per day, which means consuming around 20 grams of carbohydrates. “The exact amount of carbohydrate intake that triggers ketosis varies from person to person. To reach this stage, you need to consume most grains, legumes, potatoes, fruit, candy, sweetened soft drinks and sugar-sweetened drinks, and sugar-containing foods such as ketchup. You should eliminate or significantly reduce most carbohydrate-rich foods from your diet, such as seasonings and sauces, or barbecue sauce,” says Veena.
Also Read: How to Healthy Weight Loss on Keto Diet: Follow These Tips.
For context, one slice of bread (32 grams) contains about 15 grams of carbohydrates, and one cup (186 grams) of rice contains about 53 grams of carbohydrates.
Will cheating take me out of ketosis?
If the main purpose of adopting a keto diet is weight loss, the occasional deviation or cheat day may not completely derail your progress, even if it interferes with ketosis. For people undergoing ketosis for reasons other than weight loss, cheating on the keto diet may not be a good idea. “While cheat meals may have psychological benefits such as decreased appetite, the potential effects of deviating from a keto diet include spikes in blood sugar levels, cessation of ketone production, and temporary water weight gain.” This includes increases,” Veena said.
