Entering a state of ketosis is essential to get desired effects from following the ketogenic diet. Here is how you can do this.
The ketogenic diet is known for leading to rapid weight loss. It is one of the most popular low-carb diets to follow. Besides weight loss, it also helps in blood sugar level management and more. In the keto diet, you would ideally keep your carb consumption less than 50 grams per day, while keeping your fat intake high. In doing so, you enter into a state of ketosis, and, then the weight loss and other benefits begin to manifest.
However, maintaining this state of ketosis is the secret of the ketogenic diet. Health Shots got in touch with nutritionist Veena V to understand the right way to get into a state of ketosis, and how to make sure your body maintains this ketosis.
What is ketosis?
Ketosis is a metabolic state that when your body uses fat as its primary fuel source. The body typically relies 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 may be expelled from the body through urine, says Veena. The presence of ketones in blood and urine signifies that a person has entered a state of ketosis, which is often desired for its potential health benefits, including calorie control and fat utilization for energy.
How to get into a state of ketosis
There are three major ways of making your body enter a state of ketosis. “This can be done by reducing the amount of carbohydrates consumed on a daily basis, increasing physical activity and fasting for short period or following intermittent fasting,” says Veena.
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How long can it take you to go into 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 how long it takes to reach this state. You might not enter ketosis for up to a week,” says Veena.
What are the various ways to check if you are in ketosis?
Ketosis symptoms and indicators can differ from person to person. All things considered, there are a few typical signs of ketosis that you should watch out for to make sure your ketogenic diet is effective. You might enter a state called the ‘keto flu’ as well. Some of the symptoms of the flu include headaches, nausea and increased thirst.
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1. Quick loss of weight
Your body might be in ketosis if you start to observe 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 are not maintained, dehydration can be a typical adverse effect of ketosis.
3. Tiredness or shifts in sleep
The initial weeks of ketosis may bring on temporary exhaustion or sleep habits that are altered.
4. Temporary drops in exercise efficiency
A temporary decline in your ability to perform at your workouts is another early indicator that you are in ketosis. Your muscles’ glycogen, a type of glucose, decreases as a result of you no longer providing your body with carbohydrates, which is normally the most efficient fuel source for vigorous exercise.
5. Cramps and spasms of muscle
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. Unbalances in hydration and electrolytes may be the cause of this.
6. Suppression of appetite
A ketogenic diet may cause one to 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 have probably observed that a significant change in your diet directly affects how frequently you go to the toilet. Constipation and diarrhea can result from a number of digestive abnormalities that occur when your body enters ketosis.
Alternatively, you can also measure your ketone levels through ketone urine strips. These will turn pink or purple, depending on your levels. Another way of checking is using a ketone breath meter. Here too, a colour is flashed which indicates your ketone levels. A blood ketone meter can also be used. Here your prick your skin, draw blood and put it on the strip.
What to remember if you are in a state of ketosis?
To enter a state of ketosis, you may need to eat fewer than 50 grams of carbs per day, which could mean as little as 20 grams. “The exact carb intake that will cause ketosis varies from person to person. To reach this stage, you need to remove or greatly reduce most carbohydrate-rich foods from your diet including most grains, legumes, potatoes, fruit, candy, sugary soft drinks and sugar-sweetened beverages, condiments and sauces that contain sugar, like ketchup or barbecue sauce,” says Veena.
Also Read: How to make keto diet healthy for weight loss: Follow these tips
To provide context, a single slice (32 grams) of bread contains approximately 15 grams of carbohydrates, while one cup (186 grams) of cooked rice contains around 53 grams of carbs.
Am I thrown out of ketosis if I cheat?
If the primary objective of adopting a keto diet is weight loss, 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 keto diet may not be advisable. “While a cheat meal might have psychological benefits like reduced cravings, potential consequences of deviating from a keto diet include blood sugar spikes, halted ketone production, and temporary water weight gain,” says Veena.