What is ketosis?
What is ketosis and how to diet On Keto? Ketosis is an expression of the body using fat as a primary fuel, including supplying the brain with energy.
It is done by the liver producing so-called ketone substances, which are a by-product of fat burning. These ketone substances work excellently as energy.
Ketosis can be very effective for weight loss, mainly because of the appetite suppressing effects of ketone substances, but you can easily lose weight without being in ketosis.
How To Diet On Keto?
The most important thing if you want to get into ketosis is that you eat a few carbohydrates. Often you say max 1.7 ounces = 50 g but my experience is that 0.7 – 1 ounce = 20-30 g per. Today is much more effective.
In addition, many benefits from eating more fat and keeping the protein intake at a “normal” or “moderate” level, whatever it may be. The protein can also be converted into glucose (blood sugar) and thus can give insulin response.
My experience is that I can eat almost unlimited of ground vegetables and still be in ketosis. Nuts, berries and dairy products – and too much protein – are the things I need to be aware of.
Are you a beginner and need to start getting your body into ketosis first, you may need to limit the carbohydrates to above ground vegetables.
When you stick to the above-ground vegetables and hold back with nuts, berries and yogurt products, you land in the vicinity of 1 ounce = 30 grams of carbohydrate a day. Then you can aim for approx. 0.03 ounce = 1-1.5 grams of protein per day for every 2 pounds = 1 kilo of body weight and then eat fat for the rest.
This is not a definitive rule but a rule of thumb that you can approach if you have a lot of doubt about how to tackle it.
Although I usually eat liberal LCHF, I am almost constant on ketone values of 0.5 mmol / L. If I have eaten many carbohydrates for a while and am totally out of ketosis, it will take me 1-2 days for LCHF to be back.
Most will be in ketosis after between 2-7 days on strict LCHF.
How do I know if I’m in ketosis?
If you want to measure whether your body has switched to fat burning, you can buy a small blood meter that measures for ketone substances in your blood. It is expensive but very accurate.
You can also use “ketose sticks” which are small paper strips that measure ketone substances in the urine. They are not nearly as precise but can give you an indication of when your body turns into ketosis. They are available, among other things. at the pharmacy.
For some, it may also be motivating to see the small strip of paper turn purple and thus know that the body has now gone to fat burning. As the body gets used to the ketosis state, it will secrete fewer ketone substances in the urine, so you may find that the sticks lose color without it being smoked out of ketosis.
But if you instead choose to measure in the blood, you can use the following as a guide:
To interpret the blood measurement values:
Below 0.5 mmol / L: You are not in ketosis
0.5-1.5 mmol / L: Ketose / incipient ketosis
1.5-3 mmol / L: Considered for optimal ketosis (supposedly the most effective weight loss zone, but in the long term probably less important.)
Over 3 mmol / L: Most commonly in “starvation ketosis”, for example in connection with fixed or very low-calorie intake (eg in anorectics)
Ketone Measurement Device price range from $6 to $270.
Signs that you are in ketosis
listen to your body It probably gives you some signs that something is happening now. Ketosis usually occurs between days 2 and 7 on strict LCHF.
Watch these signs:
- Decreased appetite and reduced food focus
- Increased thirst
- Strange taste in the mouth and acetone-like breath (just worry, it goes away again)
- Fatigue and heavy legs
- Increased energy (yes, we all react differently)
- A headache
Some of the signs are related to the fact that your body is changing to fat operation. It can be a bit of upheaval if your body has been accustomed to running on sugar all its life, and it may cause some transitional difficulties at first.
Read more about it here. It usually takes a few weeks for the body to get used to its new fuel, so keep out!
Is Ketosis Dangerous?
Evolutionarily speaking, ketosis has been a common condition for the human body. Both in that, there has been limited access to food during periods but also that there has been limited access to carbohydrates. In fact, it is difficult to reach a high carbohydrate level if you only have access to vegetables and not to cereals, sugar and fruit in large quantities.
Ketosis should not be confused with the condition ketoacidosis, which is an acid poisoning of the blood, which is fatal to diabetics.
Whether ketosis is recommended in the long run, there are different attitudes to it.
Personally, I’m a little divided. On the one hand, I love the energy and mental clarity I experience, ketosis gives me, but on the other hand, I experience it as a bit boring and limiting on the long run. Instead, I use periodically ketosis and sometimes take a period during the year when I eat quite strictly to boost my fat burning.
In ketosis, I experience things such as:
- Mega stable blood sugar
- Decreased appetite
- Good, almost endless energy
- flat stomach and less bloating
- Weight loss
- Mental clarity and increased concentration – even though I have not eaten for a long time
- Heavy, almost unconscious sleep