Entering a state of ketosis is essential to obtain the desired effects when following the ketogenic diet. Here’s how you can do this.
The ketogenic diet is known to lead to rapid weight loss. It is one of the most popular low carb diets to follow. Apart from losing weight, it also helps control blood sugar level and more. On the ketogenic diet, you should ideally keep your carbohydrate intake to less than 50 grams per day, while keeping your fat intake high. By doing so, you enter a state of ketosis and then weight loss and other benefits begin to manifest.
However, maintaining this state of ketosis is the secret to the ketogenic diet. Health Shots reached out to nutritionist Veena V to understand the proper way to enter a state of ketosis and how to ensure her body maintains this ketosis.
What is ketosis?
Ketosis is a metabolic state in which the body uses fat as its primary fuel source. The body normally depends on glucose or sugar for energy. In the absence of sufficient glucose, the body turns to burning fat for energy, leading to the production of ketones. Ketones can serve as an alternative energy source, but they can be expelled from the body through urine, says Veena. The presence of ketones in the blood and urine means that a person has entered a state of ketosis, which is often desired for its potential health benefits, including controlling calories and utilizing fat for energy.
How to get into ketosis
There are three main ways to get your body into a state of ketosis. “This can be achieved by reducing the amount of carbohydrates consumed daily, increasing physical activity and fasting for short periods or following intermittent fasting,” says Veena.
Also read: How long should you follow a ketogenic diet?
How long can it take to enter ketosis?
You will often enter ketosis after two to four days if you consume 20 to 50 grams of carbohydrates each day. “It is important to remember that there are a number of variables that affect the time it takes to reach this state. You may not enter ketosis for another week,” says Veena.
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What are the different ways to check if you are in ketosis?
Symptoms and indicators of ketosis can differ from person to person. All things considered, there are some typical signs of ketosis that you should pay attention to to ensure that your ketogenic diet is effective. You could also enter a state called “keto flu.” Some of the symptoms of the flu include headaches, nausea, and increased thirst.
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1. Rapid weight loss
Your body may be in ketosis if you start to see weight loss when you walk on the scale.
2. Bad breath and dry mouth
You will probably experience more thirst and dry mouth as your body loses water weight. In fact, if a correct diet and nutrition is not maintained, dehydration can be a typical adverse effect of ketosis.
3. Tiredness or sleep changes
The first few weeks of ketosis can cause temporary exhaustion or changes in sleep habits.
4. Temporary drops in exercise efficiency.
A temporary decrease in your ability to perform in your workouts is another early indicator that you are in ketosis. Muscle glycogen, a type of glucose, decreases as a result of no longer providing your body with carbohydrates, which is normally the most efficient fuel source for vigorous exercise.
5. Cramps and muscle spasms.
Muscle cramps and spasms may occur while you are in ketosis because you will weigh less in water and have less glycogen stored in your muscles. Hydration and electrolyte imbalances may be the cause of this.
6. Appetite suppression
A ketogenic diet can make one feel less hungry. You are in ketosis if you notice that you can go longer between meals or that you are less hungry during the day.
7. Modification of bowel movements
You’ve probably noticed that a significant change in your diet directly affects how often you go to the bathroom. Constipation and diarrhea can be the result of a series of digestive abnormalities that occur when the body enters ketosis.
Alternatively, you can also measure your ketone levels through urine ketone strips. These will turn pink or purple, depending on your levels. Another way to check is by using a ketone breath meter. A color that indicates your ketone levels also flashes here. You can also use a blood ketone meter. Here you prick your skin, draw blood and put it on the strip.
What to remember if you are in a state of ketosis?
To enter ketosis, you may need to eat less than 50 grams of carbohydrates per day, which could mean as little as 20 grams. “The exact carbohydrate intake that will cause ketosis varies from person to person. To reach this stage, you must eliminate or greatly reduce most carbohydrate-rich foods from your diet, including most grains, legumes, potatoes, fruits, sweets, sugary sodas and sugary drinks, condiments and sauces that They contain sugar, like ketchup. or barbecue sauce,” says Veena.
Also Read: How to Make Ketogenic Diet Healthy for Weight Loss – Follow These Tips
For context, a single slice (32 grams) of bread contains about 15 grams of carbohydrates, while a cup (186 grams) of cooked rice contains about 53 grams of carbohydrates.
Will I get out of ketosis if I cheat?
If the primary goal of adopting a ketogenic diet is to lose weight, occasional deviations or cheat days may not completely derail progress, even if they disrupt ketosis. For those undergoing ketosis for reasons other than weight loss, cheating on a ketogenic diet may not be advisable. “While a cheat meal may have psychological benefits such as reducing cravings, potential consequences of deviating from a ketogenic diet include blood sugar spikes, disruption of ketone production, and temporary water weight gain,” says Veena. .