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The Ultimate Guide to Ketosis | Nutrita

Ketosis

Is a metabolic state. Think of being in or out of ketosis like the settings in a hybrid car; you can rely on gas or electricity to different degrees.

In ketosis, we rely on fat instead of carbs for energy and do so to such an extent that we start making ketones from fat.

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The Ultimate Guide to Ketosis | Nutrita

The Ultimate Guide to Ketosis | Nutrita

https://nutrita.app/guide-to-ketosis/

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Key Ideas

The function of ketones

Ketones aren’t just a form of energy, they’re powerful signaling molecules. They regulate the expression of genes and dampen inflammatory processes.
Your body is always producing a very low level of ketones, irrespective of your diet. You start producing more of them when following a diet that’s high in fat and low in carbs.

Getting in ketosis

  • The stricter you restrict carbs (or total calories), the quicker you will be in ketosis.
  • Restricting your carb intake to 20g per day is a good heuristic (loose rule) for entering ketosis. It will generally get you into ketosis within a few days.
  • Fasting gets you into ketosis very quickly.

Goals of the ketogenic diet

  • Lower insulin levels
  • Increase insulin sensitivity
  • Normalize body composition (% fat, % muscle)
  • Normalize blood pressure
  • Lower chronic inflammation
  • Improve immune function
  • Stabilize mood and mental function

Ketosis benefits and short term side-effects

Benefits

  • Fat loss
  • Decreases insulin levels
  • Improves cardiovascular health
  • Mood stabilization
  • Improves cognitive function
  • Increases metabolic flexibility

Short term side-effects

  • The ‘keto flu’
  • Fruity breath
  • Weight loss 
  • Keto rash
  • Frequent urination
  • Short-term fatigue
  • Elevated blood ketone levels
  • Digestive issues 

6 benefits of Ketosis for medical conditions

  1. Epilepsy. The ketogenic diet has been proven to be very beneficial and highly successful.
  2. Metabolic syndrome. Being in a state of nutritional ketosis helps to improve markers of metabolic disease, and so the disorder can be reversed.
  3. Alzheimer’s disease. Ketone bodies themselves have been shown to be neuroprotective, which bodes well as a potential treatment option or intervention for improving neurodegenerative diseases.
  4. Cancer.  The ketogenic diet is part of the larger umbrella of metabolic therapies that shows promise.
  5. Polycystic ovarian syndrome (PCOS). PCOS can be reversed if insulin levels are lowered. The ketogenic diet has proven successful for weight loss and improving insulin sensitivity.
  6. Lou Gehrig’s disease (ALS). The ketogenic diet has been proven effective in protecting nerve cells and their ability to produce energy. It has the potential to improve symptoms associated with ALS.

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Ketosis

... is a normal metabolic process. When the body does not have enough glucose (derived from sugars and starches) for energy, it burns stored fats instead; this results in a build-up o...

Fast facts on ketosis
  • Ketosis occurs when the body does not have sufficient access to its primary fuel source, glucose.
  • Ketosis describes a condition where fat stores are broken down to produce energy, which also produces ketones, a type of acid.
  • In small amounts, ketones serve to indicate that the body is breaking down fat, but high levels of ketones can poison the body, leading to a process called ketoacidosis, a serious condition that can prove fatal.
  • People with type 1 diabetes are more likely to develop ketoacidosis, for which emergency medical treatment is required to avoid or treat diabetic coma.
  • Some people follow a ketogenic (low-carb) diet to try to lose weight by forcing the body to burn fat stores.
The ketogenic diet
The diet itself can be regarded as a high-fat diet, with around 75 % of calories derived from fats,  20 % from proteins and 5 % from carbohydrates.

Adhering to the ketogenic diet can lead to short-term weight loss, consuming fewer calories without feeling hungry while following the diet.

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Documented uses of the keto diet

Doctors have been prescribing ketogenic diets to treat epilepsy for nearly a century, and increasingly believe it holds promise for people with Type 2 diabetes.

But the older keto regi...

The Ketogenesis process

It supplies energy under circumstances such as fasting or caloric restriction to certain organs (e.g. the brain, heart, and skeletal muscle).

In ketogenesis, our livers start to break down fat into a usable energy source called ketones. Ketones can stand in for glucose as fuel for the body when there’s a glucose shortage. 

Once ketogenesis kicks in and ketone levels are elevated, the body is in a state called “ketosis,” during which it’s burning stored fat. 

The Keto diet
It is a very low-carb, high-fat diet. People on a ketogenic diet get 5 percent of their calories from carbohydrates, about 15 percent from protein, and 80 percent from fat. It’s this ratio that will force the body to derive much of its energy from ketones. 

That means eating mainly meats, eggs, cheese, fish, nuts, butter, oils, and vegetables while avoiding sugar, bread and other grains, beans, and even fruit.

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Ketosis
... is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in ...
Benefits of a Ketogenic Diet
  • Weight Loss.
  • Keto naturally lowers blood sugar levels due to the type of foods you eat.
  • Mental Focus: Ketones are a great source of fuel for the brain.
  • Increased Energy & Normalized Hunger: Fats are shown to be the most effective molecule to burn as fuel.
  • Epilepsy: Keto diet has been used since the early 1900’s to treat epilepsy successfully.
  • Cholesterol & Blood Pressure: shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
  • Insulin Resistance.
  • Improvements in your skin health.
Do Not Eat on a Keto Diet
  • Grains – wheat, corn, rice, cereal, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.

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