Ketosis is a natural state wherein your body metabolizes its stored fat to produce energy instead of glucose from your diet. During ketosis, the levels of beta-hydroxybutyrate or BHB ketones in your blood increase to 0.5-3 mmol/L (*).
It’s important to note that the liver continually produces a small number of ketones even when you’re eating more carbs, and these low ketone levels do not cause problems. However, in the absence of carbs, increased ketones can be beneficial in that they now serve as your fuel source — on top of reducing inflammation in the body (*).
To achieve ketosis and experience the possible advantages, an individual can follow different approaches, with a popular one being the ketogenic diet. Others that may be used alone or in combination with the keto diet include intermittent fasting and exercises that deplete glycogen fast.
There are many ways to tell you’re in ketosis. Watch out for these temporary signs and symptoms, which occur within a few days (usually 3-4 days) of reducing carbs to less than 50 grams:
These symptoms of ketosis are collectively called the keto flu — because they resemble symptoms of the flu. Although they’re almost inevitable, they resolve on their own and can be successfully managed through optimal nutrient intake, hydration, and rest.
The benefits of ketosis can range from weight loss to potentially improved exercise performance and better metabolic health markers, according to studies. These may be attributed to the reduction of body fat, blood sugar control, and the therapeutic effects of ketones.
Here are some of the research-backed benefits of being in ketosis:
Ketosis is a natural metabolic process and it’s generally safe for healthy individuals and patients under the supervision of a qualified professional, whereas ketoacidosis is a medical emergency (*). While both states involve ketone production, ketone levels during ketoacidosis increase to dangerous levels, in addition to very high blood sugar.
Ketoacidosis, also known as diabetic ketoacidosis (DKA), is a complication among individuals with type 1 diabetes who often miss their insulin shots. Having an illness or infection can also increase the risk of ketoacidosis.
Reaching ketosis can be done using different strategies, but for the most part, it involves lowering your carbohydrate intake to 20-50 grams each day. The easiest way to meet this carb requirement is to focus on non-starchy vegetables and fruits, such as broccoli, brussels sprouts, spinach, cucumber, avocados, berries, and melons.
Since most meats and seafood have next to zero or zero carbs, you can have them in abundance. Animal-based foods are healthy sources of fat, which helps absorb vitamins and produce hormones, in addition to keeping you satisfied and full while you’re reducing carbs.
Tip: Follow the recommended keto macros based on your goals. In case you don’t know them yet — use our free Perfect Keto macro calculator.
Exercise is another useful tool to enter ketosis. The longer and more intense the workout, the sooner your glycogen stores become depleted (*). If you feel a lack of energy to exercise due to the keto flu, try a lighter exercise, such as brisk walking or yoga. As soon as you feel better, resume your usual workouts.
Intermittent fasting, whether done alone or in combination with exercise, can also speed up ketosis. In fact, research shows that abstaining from eating for periods may be effective in decreasing hunger, which can boost weight loss while on a keto diet (*).
If you consume only 50 grams of carbs per day or even lower, you will likely enter ketosis in a matter of 3-4 days. Do keep in mind that the time to enter ketosis may vary from one individual to another depending on different factors.
So, other than a person’s carb intake, factors that may influence ketosis include metabolism (a faster metabolism burns energy more quickly), physical activity, fasting, sleep, and stress levels. While implementing all the necessary steps to achieve ketosis — don’t forget to test your ketone levels.
The ketogenic or keto diet is designed to help your body utilize ketones as its main fuel source instead of glucose. In other words, it’s intended to stimulate ketosis. The way it does this is by reducing carbs to just 30-50 grams each day.
In addition to being low in carbs, the keto diet is high in fat and moderate in protein. Standard keto diet macros are as follows (*):
As you’ve learned in this guide, the keto diet is not the only method of reaching ketosis. Simply cutting carbs can decrease your glycogen stores; however, optimizing your intake of fat and protein will ensure that you have enough for your energy and health requirements.
The target ketone level for ketosis ranges from 0.5-3 mmol/L. This range is also ideal for experiencing weight loss. Just note that a qualified healthcare professional should supervise people with diabetes who are on a keto diet. This is because diabetes requires blood glucose monitoring, especially with increasing ketone levels to prevent diabetic ketoacidosis.
Check out this detailed guide on testing ketone levels and what they mean.
Common ketosis side effects include symptoms that resemble the flu, such as weakness, bad breath, digestive issues, insomnia, and muscle soreness. They happen when you start the keto diet, but they go away after a few weeks or a month of being consistent with keto.
Less common side effects and potential risks include the following:
In most cases, ketosis is considered safe and beneficial for preventing and managing health conditions, although it requires medical supervision — especially for those taking blood sugar and blood pressure medications. Also, it’s important to be aware of some of the short-term side effects of ketosis, such as fatigue and other keto flu symptoms, so that you can prepare for them.
Ketosis is a natural process and is characterized by increased ketone levels. Instead of glucose, your body uses ketones for fuel. You’ve learned that ketosis has many benefits, from suppressing appetite (which leads to weight loss) to preventing certain cancers.
When it comes to reaching ketosis, a healthy way to do it is by following the keto diet, which is very low-carb, high-fat, and moderate-protein. Other strategies that can be implemented while on keto to speed up ketosis include exercising and intermittent fasting.
Remember to consult a healthcare provider who can help create a personalized keto plan that supports your goals and keeps you healthy!
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