Ketosis is a metabolic process in which the body burns fat instead of glucose (carbs) for energy. The word keto comes from ketosis.
The basis of the ketogenic diet is based on the principle of finishing carbohydrates in the body.
As you know, our body prefers glucose as its main energy source. When we consume foods rich in carbohydrates, our body converts them into blood sugar. Because glucose is the simplest type of energy the body can use. After we burn the food, we use the glucose we need. Then we convert the excess into fat and store it in various regions. In other words, our body prefers to store the bread we eat in breakfast. Not the butter.
If you need more detail about the ketogenic diet, read the article “What is a Ketogenic Diet? | The Ultimate Guide to Keto“
So what happens if you limit carbs?
If we do not get enough glucose, which is the main energy source for all cells in our body, our body produces an alternative fuel called ketones from stored fats to obtain energy. This is where the term keto-genic comes from. Ketosis is when the body uses ketones as an energy source instead of glucose.
Because the brain cannot store glucose, it requires a steady supply of glucose of approximately 120 grams per day.
Let’s say we are fasting or have eaten very few carbohydrates that day. Our body first withdraws stored glucose from the liver. Then it breaks down the glycogen stored in the muscles and tries to obtain glucose. If this continues for 3-4 days and the stored glucose is all consumed, the level of insulin decreases in the blood.
The body then begins to use fat, not sugar, as its primary fuel. The liver produces fat-derived ketone bodies that can be used in the absence of glucose. When ketones begin to circulate in the blood, we enter ketosis.
In fact, healthy individuals enter ketosis while fasting, sleeping at night, or after intense exercise. How long after starting a ketogenic diet to enter ketosis varies from person to person. If we follow the diet correctly, there is no danger of ketoacidosis.
To see the foods you can eat on the ketogenic diet, see “Keto Friendly Foods“. There is a sample diet list, too.
How do you know you’re in ketosis?
You can find out if you are in ketosis by doing a urine strip test. If we start using ketones as energy while on a ketogenic diet, we excrete ketones in the urine, especially at the beginning of the diet. You can buy ketone measuring strips online or at the pharmacy.
Strip testing is easy to do. But it cannot be said to be a 100% reliable method. Because the body of a person who has been on a ketogenic diet for a long time gets used to it. And it begins to produce ketones as much as it needs. In other words, since it does not produce much ketone, it does not excrete ketones in the urine. Even though it is in ketosis. This makes us think we are out of keto. However, this is not the case. You may even be in deep ketosis.
Apart from the strip test, there are also blood-based ketone meters. Such as glucose meters, which we can say are more reliable. The only downside is that they are expensive.
In my opinion, you can understand whether you are in ketosis even without doing tests. When we enter ketosis, we experience very distinct symptoms. The symptoms are more evident especially in those who are new to the ketogenic diet.
What are the symptoms of ketosis?
- Losing weight fast
- Dry mouth
- Bad smelling breath (keto breath)
- Weakness
- Muscle spasms or cramping
- decreased appetite
- Constipation or diarrhea
- Decrease in exercise performance
While in ketosis, you may show one or more of the above symptoms. There are also those who show no symptoms. If you gain weight or experience extreme symptoms during this period, it means you are doing something wrong. If you are experiencing extreme symptoms, stop the diet. Not every diet is suitable for everyone.
“What is Keto Flu? Keto Flu Symptoms” If you are curious, you can read the relevant article.