What is Keto?
The Ketogenic diet, or “Keto”, is a high-fat, moderate-protein, and very low carbohydrate diet. With the main goal of a keto diet is to induce the metabolic state of “Ketosis” where the body burns fat for energy instead of carbohydrates.
Carbohydrates versus fats for energy?
Our bodies can use both carbohydrates and fats for energy, but our bodies prefer using carbohydrates as the primary fuel source (energy) as they can be easily converted into glucose. Where glucose is the preferred source of energy for the brain and many other organs.
For our bodies to use fat as the primary source we need to limit the carbohydrate intake to induce the metabolic state called “Ketosis”.
So, what is Ketosis?
As described above the average diet have our bodies burning carbohydrates as the main energy source but when we greatly limit how much carbohydrates we eat our body goes through a transition of our metabolic state to turning stored or eaten fats into energy.
In the state of Ketosis your body isn’t just using fat for energy, like discussed above, in our normal diet the body converts carbohydrates into glucose for energy. In Ketosis a similar, yet more complex, process occurs where the liver produces molecules called Ketone bodies. The ketone bodies can be used by the brain and other organs which use glucose for energy.
What are Ketones?
Ketones are molecules produced by the body when it burns fat instead of carbohydrates. These are the replacement for glucose. The most accurate way to test for the presence of ketones in the blood to confirm whether your body is in the state of ketosis or not.
Some studies show that ketones can play a role in weight loss and have also been studied for the potential benefits in managing certain diseases like epilepsy, Alzheimer’s, and cancer. More research is required!
- The National Centre for Biotechnology Information (NCBI)
- The Charlie Foundation
- The National Cancer Institute (NCI)
Ways to induce ketosis?
There are four key ways to induce the metabolic state
- Ketogenic diet or low carbohydrate diet
- Fasting
- Supplements
Any change in your diet should be discussed with your doctor.
What are the side effects of inducing ketosis?
Some people get the Keto Flu when transitioning into ketosis. These symptoms include fatigue, headache, nausea, dizziness, and irritability. Symptoms disappear within a few days to a week.
Other possible side effects of staying on a ketogenic diet is constipation, bad breath, low blood sugar and nutrient deficiencies.
What is a keto diet?
The ketogenic diet is a high-fat, moderate protein, and very low carbohydrate diet.
The typical macronutrient ratio for keto is
- Fat: 70-75%
- Protein: 20-25%
- Carbohydrates: 5-10%
The typical carbohydrate intake to stay in ketosis varies from person to person and is between 20-50 carbs per day.
How long does it take to get into Ketosis?
So, you are eating a keto compliant diet and you’re wondering how long it takes for your body to transition its metabolic state? The answer can vary for each person and anywhere between 2-7 days.
The bad news is that a single meal of high carbs can kick you out of ketosis and stall your weight loss.
How to test to see if you are in ketosis?
There are several ways to home test to see if you are ketosis
- Blood ketone meter
This is the most effective test is a blood ketone monitor however I don’t like pricking my finger! You can get a machine which will do both glucose and ketone levels to give you a full picture of your health - Urine test strip
This is the quickest and easiest test as you just pee on a stick. I personally find the urine tests strips are difficult to read and they make me ponder if I have colour dyslexia (not considered a real medical condition….) The strips are affected by exposure to light, and I find by the time I am near the end of the pack strips lose their effectiveness! - Breath analyser
These test the level of acetone, one of the main ketone bodies. This test is a correlation that if the acetone is present that you are likely in ketosis, but devices vary in their reliability.
Is Keto right for me?
That’s a really tough and personal question and you should consult your doctor whenever thinking of changing your diet! Have a look at my “The Highlights and Pitfalls of Keto” article which might help you go through the considerations in relation to your current lifestyle.
“I have tried so many diets, fads, shakes and potions in my lifetime and I can’t count them on all my fingers and toes without having to go back around again! With Keto I have finally found a diet… scrap that… lifestyle which works well for me.
I feel full, satisfied, high energy and healthy! Don’t get me wrong there are downsides to keto, and you have to decide for you if it works for your situation. I hope this article was a great starting point on what keto is!”
— Astrid
