Ketosis has been in debate among nutritionists and scientists for a long time. However, its popularity continues to grow.
Although it’s popular among the masses, many questions may arise in your mind, like how it works in our body? What are its benefits? Or what are its side effects?
So, in this article, we will introduce you to ketosis. Further, we will shed some light on its benefits as well.
EVER HEARD OF KETOSIS?
Ketosis, being a metabolic state, uses fat as a fuel source rather than using carbs. It only begins to occur when you reduce carbs’ intake and limit glucose supply (sugar).
When we limit the glucose (the primary source of energy to blood cells), ketosis starts taking place. In this state, glucose (sugar) is kept in the liver, and it releases as per your body’s need.
However, consuming fats for ketosis does not mean that you can fill your plate with junk too. For successful ketosis, the consumption of healthy fats is critical.
HOW DOES IT WORK?
In this ketosis stage, there is a high concentration of ketones in the blood. These ketones are produced by your liver from the fat you eat and the fat of your body.
Fat supplies maximal fuel for the body, and there is limited access to glucose. However, the liver produces ketones daily, even when on a high carb diet. It usually happens overnight during sleep but only in low amounts.
On the contrary, when glucose and insulin decrease in your body, the liver increases ketones’ production to provide energy.
So how can we effectively begin ketosis?
A ketogenic diet is the most effective way to enter the stage of ketosis. However, it limits your carbs intake to around 20 to 50 grams per day and replaces it with fats.
It also helps you moderate your protein consumption. There are three ketogenic bodies:
1. Beta-hydroxybutyrate (BHB)
It is a chemical used by your body’s blood cells only when your sugar level is low. It helps nerves and brain cells to work better. It may also be used by muscles as fuel to improve exercising ability.
It also acts as a fuel and supplies energy to various tissues for cellular activities. Its novel function is to increase muscle cells.
The liver breaks down, acetone into chemicals that are not harmful to our bodies. After that, the body uses these chemicals to make glucose (sugar) and fats to provide energy for its daily functioning.
However, it is also known as a breakdown product of acetoacetate.
BENEFITS OF KETOSIS
There are several proven benefits of ketosis. Let’s look at some of the important ones.
The first thing people usually notice about ketosis is they do not feel hungry every time. Even research shows that people on ketosis have suppressed appetite.
Ketosis helps people to reduce weight rapidly. It restricts the consumption of carbs that consequently results in decreasing body weight.
However, on ketosis, most of the body’s daily caloric requirement is fulfilled through healthy fats and proteins.
Ketosis helps to normalize the sugar level of people with type 2 diabetes and pre-diabetes.
Ketosis also helps control epilepsy in children and adults who do not get a response from medication.
Getting started with ketosis may look complicated, but it has many valuable benefits. Upon starting ketosis, you may experience headaches, light shades, cramps, and constipation.
But there is nothing to worry about because it happens once or twice. All in all, ketosis will help you to live a healthy lifestyle.
Bueno, N. B., de Melo, I. S., de Oliveira, S. L., & da Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. The British journal of nutrition, 110(7), 1178–1187.
Levy, R. G., Cooper, P. N., & Giri, P. (2012). Ketogenic diet and other dietary treatments for epilepsy. The Cochrane database of systematic reviews, (3), CD001903.