Six Effects That Show That You Are In Ketosis.
Krista Hillis is an author who writes on many aspects of health. In the following article she talks about Ketosis and the Ketogenic diet.
Most of us know that the so called developed world faces a big problem with obesity and its associated health problems like diabetes. The world needs to get healthy!
Many weight loss diets have been published over the years with varying results from very good to pretty worthless. For those of you with high metabolic rates, being over weight may not be an issue, but for those of us with lower metabolic weights what we eat and how much requires constant vigilance. There is an expression “Oh I get fat on the view” which I can relate to. I lost weight using the keto diet. So now I keep a close watch on the health value of food I consume, a side glance at the number of calories and do some light exercise.
The Ketogenic diet works.
I first learned about the “keto diet” not through weight loss, but through neuroscience. I was studying various conditions, mainly autism, before finding some interesting research on children suffering from epilepsy. Used as an alternative treatment since the 1920s, this type of diet has been shown to significantly reduce seizures in drug-resistant children.
Today, this diet is much more commonly associated with weight loss. As fatty acids and ketogenic amino acids are broken down, ketone bodies are produced. In turn, this has a number of effects on your physical and mental wellbeing — which will be represented by a number of key symptoms.
This biochemical process has been studied since the 1920s so there is a large amount of available research and data. Overall, the research does show that a ketogenic diet can effectively effect weight loss and optimal health. By providing your body with a low-carb, high-fat diet, this will naturally raise the levels of ketones in your blood.
This will cause your body to switch its main energy source from glucose to ketone bodies. The process itself generally takes two to four days of eating less than 20 to 50 grams of carbohydrates per day. Some people, however, may require a more restricted intake in order to produce ketone bodies.
From greater blood glucose control to reduced inflammation, this state is appealing to many people, including athletes. In one study, published in the Journal of the International Society of Sports Nutrition, it was found that all athletes increased their ability to use fat as a fuel source.
Although there were less desirable outcomes in regards to performance, the athletes were keen to continue consuming a low-carb, high-fat diet based on the ketosis benefits they did experience. These included weight loss, higher energy (after feeling a short-term loss of energy), improved recovery, improvements in their skin health and reduced inflammation.
You Will Notice These Signs Once Your Body Is In A State Of Ketosis
Typically recommended for individuals suffering from specific medical conditions, such as diabetes, fatty liver disease or obesity, ketogenic diets are now being successfully used as an option for healthy individuals (even though it can be challenging to sustain across time).
Although reaching a ketogenic state can support optimal health and a healthy body weight, not all of the symptoms associated with this state will be positive. You will experience some side effects that are favorable, while others (generally in the short-term) are less ideal.
Based on its presence in medical research, the ketogenic diet is not a fad or trend. Among those who have tried this diet, are some of the most positive, beneficial signs of reaching a ketogenic state and include the following.
When switching your main energy source by ketosis to fat, you will experience significant weight loss based on the way your body utilizes energy. In addition, by consuming a high intake of healthy fats and quality protein, you’ll eat fewer “empty calories”. A high-fat, low-carb diet also positively impacts insulin levels, altering the way in which the body stores fat.
Once you get over the initial low-energy slump, when in a ketogenic state you will actually have higher energy levels. This is because when your body is relying on glucose, it can only store so much fat as glycogen (making you reliant on a constant intake of fuel). Since your body has stored fat, you will always have an available source of energy between meals.
While your body will experience a boost in energy, so will your mind. It is believed that when you switch to a ketogenic diet, your level of cognitive function can be significantly increased. This makes sense, as the majority of our brain tissue is made up of fatty acids.
Many will experience increased focus, improved memory and an overall increase in brain function. Researchers have also reported that a high-fat diet will reduce inflammation and oxidant production in the brain. This may further reduce signs of neurodegeneration.
Although only short term the worst and likely the most uncomfortable side effect of ketosis will be what’s known as the “keto flu.” A lack of focus, feelings of nausea, insomnia and headaches are just a few symptoms you can expect. In some cases, this may last a couple of weeks.
In addition, you may experience some or all of the following.
As higher levels of ketones circulate in your blood, you will begin to excrete them in a number of ways. Your lungs will be one of those avenues, often excreting acetone. You may experience an unusual or “fruity” taste in your mouth.
Although many people experience a boost in energy levels once their body adjusts, during that adjustment period, however, fatigue is common.
Your body is essentially trying to switch energy sources, so at first, will not be as efficient in terms of maximizing the alternative source of energy.
Some short term side effects such as bloating and constipation, can occur when switching to a keto diet beause it can be distressing on your digestive system. The reason for this is you’re likely not getting enough fiber in your diet. To combat this symptom, it is recommended that you drink plenty of water and consume more low-carb, high fiber veggies — a quality fiber supplement is also an option.
If you believe that you would benefit from a ketogenic lifestyle and get healthy, it is recommended that you do your research and take all the right steps. After all, Dr. Eric Westman said it best, “Patience and persistence are an absolute must as you pursue ketosis.”
We know we are all different physically, but we are physiologically different also. So when taking on the Ketogenic diet there is no need to abruptly change to a low carb intake. In an effort to allow your body time to adjust, the steps you take can be spread out over a week or two. An idea is to set up a plan based on keto diet principles and reduce your carb intake in a measured way day by day, while at the same time increasing the foods that are characteristic of a low carb, high oil diet.
Thanks for reading this post on the effects of Ketosis, I hope you found it interesting.