What is Ketosis?
What is ketosis?
Ketose is an indication that the body uses fat as primary fuel, including also supplying the brain with energy. This happens because the liver produces so-called ketone substances, which is a byproduct of fat burning. These ketone substances function excellently as energy.
Ketose can be very effective for weight loss, mostly due to the appetite suppressant effect of the ketones, but you can easily lose weight without being in ketosis.
How do I get into ketosis?
The most important thing to get into ketosis is that you eat few carbohydrates. Often you say max 50 g but my experience is that 20-30 g per. Today is far more effective.
In addition, many benefits of eating more fat and keeping protein intake at a “normal” or “moderate” level, whatever it means. The protein can also be converted to glucose (blood sugar) and thus can give insulin response.
My experience is that I can eat almost unlimited of overground vegetables and still be in ketose. Nuts, berries and dairy products – and excessive amounts of protein – are the things I need to pay attention to.
If you are a beginner and first of all, to get your body into ketosis, you may need to restrict carbohydrates to superficial vegetables.
When sticking to topsoil vegetables and holding on with nuts, berries and yogurt products, you land in the area of 30 grams of carbohydrate a day. After that you can aim for approx. 1-1.5 grams of protein per kilo body weight and then eat fat for the rest of the money.
This is not a definite rule but a rule of thumb that you can stand against if you are very uncertain how to handle it.
For someone who has been on ketogenic / LCHF diet for a long time, I am almost constant on ketone values of 0.5 mml / L.
If I’ve been eating a lot of carbohydrates for a while and are completely out of ketosis, it takes me 1-2 days on the LCHF to get back into the ketosis state.
Most people will be in ketosis after 2-7 days on strict LCHF. Read more about my experience with optimal ketosis.
How do I know if I’m in ketosis?
If you want to measure whether your body has switched on fat burning, you can buy a small blood meter that measures for ketone substances in your blood. It is very accurate and usable, but unfortunately the test strips are very expensive. (Also, remember to buy lancets)
A cheaper solution may be to use the so-called “ketosesticks”, which are small paper strips that measure ketone substances in the urine. They are not nearly as accurate, but can give you an indication of when your body goes over to ketose. They are available, among other things. at the drug store.
For some, it may also seem motivating to see that the small paper strip becomes small and thereby know that the body has now passed into fat burning. As the body gets used to ketosis, it will separate fewer ketone substances into the urine, so you may notice that the sticks lose color without meaning that you are smoked out of ketosis.
However, if you choose to measure in the blood instead, you can use the following as a guide:
How do you interpret the blood metrics:
- Below 0.5 mmol / L: You are not in ketose
- 0.5-1.5 mmol / L: Beginning ketose
- 1.5-3 mmol / L: Considered for optimal ketosis (the zone for most effective weight loss)
- Over 3 mmol / L: Neither worse nor better than the other. Most commonly in “hunger ketosis”, e.g in connection with solid or very low calorie intake (e.g in anorexics)
Buy blood ketone meter HERE.
Signs that you are in ketosis
An even cheaper solution is to notice in your body. It probably gives you some signs that something is happening now. Ketose usually occurs between days 2 and 7 on strict LCHF.
Keep an eye on these signs:
- Reduced appetite and reduced food focus
- Increased thirst
- Strange taste in the mouth and acetone-like breath (do not worry, it goes away again)
- Fatigue and heavy legs
- Increased energy (yes, we react differently to each other)
Some of the signs are related to the fact that your body is switching to fatty farming. It can be a bit of a change if your body has been used to driving sugar all his life, and it can give a little transition at the start.
Read more about it here. It usually takes a couple of weeks for the body to get used to its new fuel, so stay out!
Is ketosis dangerous?
Evolutionally, ketosis has been a common condition for the human body. Both as there has been limited access to food for periods but also to limited access to carbohydrates.
Indeed, it is difficult to achieve a high carbohydrate level if you have access to vegetables and not to cereals, sugar and fruit in large amounts.
Ketose should not be confused with the condition of ketoacidosis, which is an oxygen poisoning of the blood, which is fatal to diabetics.
Whether ketosis is recommendable on the long run, there are different attitudes and opinions. (You can read more about it here!)
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 ketose periodically and sometimes take a period of time when I eat strictly to boost my fat burning.
In ketosis state, I experience things such as:
- Stable blood sugar
- Reduced appetite – Good appetite regulation
- Good, almost endless energy
- Flat stomach and less bloating
- Weight loss
- Mental clarity and increased concentration – even if I have not eaten for a long time
- Heavy, almost unconscious sleep (and it comes from someone who usually doesn’t sleep very easily)