What Is Ketosis?

Ketosis is a metabolic state where ketone bodies become the primary fuel source for our cells. In this state, we have high levels of ketones in our blood. When we eat foods rich in carbs (like grains), our body produces glucose, which then converts to glycogen (a storage form of carbohydrate). Glycogen stores get broken down into simple sugars called glucose, which gets released into the bloodstream. Glucose enters the liver and muscle cells first, and once those cells are full, they release excess glucose back into the bloodstream. Once the glucose level reaches the kidneys, they convert the glucose into urine. If we don't burn off these extra glucose molecules, they'll eventually get stored as fat.
In ketosis, the liver starts producing ketones instead of glucose. Ketones are produced when the liver breaks down fats into fatty acids and acetyl-CoA. Acetyl-CoA is then reduced to produce acetoacetate, which is then decarboxylated to produce beta-hydroxybutyrate. Beta-hydroxybutyrates are the primary source of energy for the brain and muscles.

Benefits Of the Keto Diet

The ketogenic diet is a low-carb, moderate-protein, and high-fat diet. It's been shown to improve insulin sensitivity, decrease inflammation, and help people lose weight. Ketosis is achieved by eating less than 50 grams of net carbs per day. Net carbs are total carbs minus fiber. You should aim to consume around 20 grams of net carbs per meal.

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How To Start A Ketogenic Diet

To start a ketogenic diet, you need to calculate how many calories you should be consuming each day. Divide your daily calorie intake by the number of calories burned per day to determine the amount of carbs you should be consuming each week. Then, divide the total number of carbs consumed weekly by the amount of carbs allowed on the ketogenic diet.
For example, if you're burning 2,000 calories per day and want to limit yourself to 20 grams of carbs per day, you'd multiply 0.8 x 2000 1,600 calories. Next, divide 1,600 by 20 80 grams of carbs per week. Finally, take 80 divided by 10 8 grams of carbs per day.

Why Do People Lose Weight On A Ketogenic Diet?

When you begin a ketogenic diet, your body goes into starvation mode. Your body burns its own fat stores for energy, and since you aren't consuming any carbs, your body doesn't store them as fat. As long as you stay in ketosis, your body continues to use its fat stores for energy, causing your body to shed pounds.

Are There Any Side Effects From Starting A Ketogenic Diet?

There are no known side effects from starting a ketogenic diet. However, some people experience headaches while in ketosis. These headaches go away after about two weeks. Other possible side effects include constipation, bad breath, and fatigue.

Can I Eat Carbs While On A Ketogenic Diet Plan?

Yes! You can eat unlimited amounts of vegetables, fruits, nuts, seeds, eggs, dairy, meat, fish, and even bread. Just make sure that you keep your net carbs under 20 grams per day.

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