Ketosis is state in which the body has limited access to carbohydrates, and begins to burn fat for fuel instead.
Ketosis is a metabolic state where your body burns fat for energy instead of carbohydrates, leading to the production of ketones.
This typically happens when carbohydrate intake is very low, such as during fasting, starvation, or a ketogenic (keto) diet.
When eating very few carbs, usually less than 50 grams per day, the body’s glucose stores become depleted.
The liver then breaks down fat into ketones, which serve as an alternative energy source for the body and brain.
Ketones can be measured in blood, urine, or breath.
Levels between 0.5–3.0 mmol/L indicate nutritional ketosis.
Benefits of ketosis:
Weight loss Reduced appetite
Improved blood sugar control
Fewer seizures in children with epilepsy
Side Effects of ketosis:
Bad breath from acetone)
Headache, nausea, fatigue
Constipation
Ketosis vs. Ketoacidosis
Ketosis: is safe for most healthy people.
Ketoacidosis: Dangerous, uncontrolled overproduction of ketones, usually in uncontrolled diabetes, and is a medical emergency.
To achieve Ketosis:
Eating fewer than 20–50 grams of carbs per day.
Increase fat intake, moderate protein.
Can also occur with fasting or prolonged exercise.
Its benefits include weight loss, improved energy levels, mental clarity, and potential therapeutic effects on certain medical conditions, like epilepsy.
Common signs include increased ketone levels in the blood, decreased hunger, and possible symptoms like fatigue or flu-like symptoms during the initial adaptation phase.
A ketogenic diet typically emphasizes high-fat, moderate-protein, and very low-carbohydrate foods, such as avocados, nuts, seeds, meats, and non-starchy vegetables.