What Is Ketosis?
When following a ketogenic diet, there comes a time when you reach a metabolic state where you start burning fat instead of glucose. This state is known as ketosis. When your body uses fat as the fuel for the brain and muscles rather than glucose, i.e., a sugar that comes from carbs.
Your body normally burns glycogen. Because it is easy to burn and requires less activity level and your body generally uses fat and protein for building and repairing tissues.After your body consumes all the stored glycogen. It starts burning the fat and then the body generates ketones from some of those fats.
Ketones are molecules that your body produces when it has no insulin left, and these ketones provide us energy throughout the day.
How To Get Into Ketosis?
There are two ways to get into ketosis now it is up to you. Which one can you do easily:
Limit Carbs Intake:
It is considered to be the only way to remain in ketosis, and it is also a good option for people having diabetes. As they can easily cut down carbs without affecting their health and you are supposed to take less than 50 gram of net carbs per day. Net carbs are the carbs that are calculated after removing fiber from the equation.
- Along with carbs cut down, you have to keep up with the fats and take proteins in moderation so that you stay active and energetic all day but it is very important to take protein within the suggested limits otherwise more protein intake will make the body to produce glucose. And that will ruin your whole diet.
- If you are comfortable staying away from food for a few hours then this is your thing, in this technique, you don’t eat for few hours or even days and make sure you eat healthy and filling when you are not fasting.
- So that you don’t feel sick or low when fasting and not everyone can fast, so you have to see if you can do this or not.
Signs of Being in Ketosis:
People reach ketosis, and they do not even realize it. They lose hope, so it is really important that you keep track of this and keep checking from time to time that they are in ketosis. Because achieving ketosis is easy, as compared to staying in ketosis.
If you do not own a device or product to check if you are in ketosis and do not want to spend too much. Then there are some signs that you can look out for which will tell you that you are in ketosis.
In the start, you will lose up to 10lbs but that is just water weight. And the pace of weight loss will slow down from the next week.
The decrease in appetite:
ketosis works as an appetite suppressant.
Due to a decrease in electrolyte because of loss of water weight. You will feel fatigue.
As you are making a huge change in your eating habit and your stomach is getting used to it. Until then you may face diarrhea, constipation and stomach ache
Lack of sleep:
According to research, decrease in carbs has an impact on your sleep, and you might find it difficult to fall asleep.
Mistakes that People make when in Ketosis or trying to reach Ketosis:
If you are following all the rules of a keto diet and still have not reached ketosis or you were in but not anymore. Then there must be a mistake. That you are making due to which you are facing this issue. It is very important that you look out for the carbs in every meal and make sure that there are no carbs or limited carbs otherwise.
You will not be able to reach ketosis. Also, avoid nuts that are high in carbs instead go for nuts that are high in protein. Avoid unhealthy snacking, and go for keto friendly meals. Even when you got to a restaurant be careful with these things, and you will be on track.