How to burn body fat and gain energy - Ketosis in simple terms

Have you ever heard the word 'Ketosis'? Maybe you've heard it from someone who's interested in losing weight, or you've read it on the internet. It's a very interesting, yet somewhat complicated process that happens in our bodies. So, today we're going to talk about what Ketosis is, what it does to us, and what the pros and cons are, in a very simple, easy-to-understand language.

What exactly is this process called ketosis?

Simply put, Ketosis is a state where your body uses fat as its primary source of energy. Think of it like a car. The fuel that runs this car is usually glucose. We get this glucose from the carbohydrates in the foods we eat. That is, from things like rice, bread, potatoes, fruits, and sugar. When we eat these carbohydrates, they are broken down into glucose in our bodies. This glucose then powers our cells. It's like charging our phones. The remaining glucose is stored in the liver, ready to be used later. But, imagine what happens if you cut down on your carbohydrate intake? When the glucose stored in the liver runs out, the main source of energy for the body is cut off. Then our bodies are very smart. He finds a new way to make energy. That is, to start burning the fat stored in the body. When we burn fat like this, a chemical compound called 'ketones' or 'ketone bodies' is produced in our body as a byproduct. Those ketones are then the main source of energy for our brain and other parts of the body. When we make energy from body fat in this way, the level of ketones in the blood increases. That is what we call ketosis . Actually, our liver only makes a small amount of ketones. But when we reduce our glucose intake, our insulin levels also decrease. Then the liver gets a signal, "Okay, now there is not enough glucose, start making ketones to give energy to the brain." That is when the production of ketones increases. The fat used to make ketones in this way can be fat from the food we eat (this is called 'nutritional ketosis'), or it can be fat stored in our own bodies.

So, what is the Keto Diet?

You may have heard of the Keto Diet or Ketogenic Diet. This is the main dietary pattern that helps the body enter a state of ketosis. This diet changes the way our body uses food. It changes the way our body uses food. It changes the way our body uses fat for energy instead of carbohydrates. A Keto Diet is high in fat, moderate in protein, and very low in carbohydrates.That's it. A standard keto diet typically consists of about 70% - 80% fat, 10% - 20% protein, and a small amount of carbohydrates, about 5% - 10%.

What can you eat and what should you reduce on the Keto Diet?

Since this diet restricts almost everything that contains carbohydrates, some nutritious foods also have to be reduced. For example, whole grains, many fruits, and some vegetables are high in carbohydrates. Therefore, things like bread, buns, cakes, rice, and noodles have to be completely eliminated. Fruits and vegetables also have to be significantly reduced. So, what foods provide fat on this diet?

• Meats and fish
• Eggs
• Nuts and seeds (e.g. cashews, almonds, pumpkin seeds)
• Butter and cream
• Cheese
• Oils (e.g. coconut oil, olive oil, canola oil)

How much carbohydrates do you need to limit per day to enter ketosis?

To enter and maintain ketosis, you need to keep your carbohydrate intake below 50 grams per day. Get it? That's less than the amount of carbohydrates in about three slices of bread, or two bananas, or about a cup of pasta.

How long does it take to reach ketosis?

If you eat between 20 and 50 grams of carbohydrates per day, you can usually reach a state of ketosis within two to four days . However, this is not the same for everyone. For some, it can take up to a week. There are several factors that affect this.

What factors affect this?

• your age.
• The amount of carbohydrates, fats , and proteins you consume.
• Your physical activity level. (Physical activity level)
• Your metabolism . (Metabolism)
• Your sleep health. (Sleep health )
• Your stress level. (Stress level)

For example, if you were eating a lot of carbohydrates before starting the Keto Diet, it may take you longer to reach ketosis than someone who is on a low-carb diet. This is because your body's glucose stores need to be depleted first. Sometimes, intermittent fasting is said to help you get into ketosis a little faster. This involves eating all of your food for the day within 8 hours of a 24-hour period and fasting for the remaining 16 hours.

What are the benefits of Ketosis?

Research has found that ketosis can provide several health benefits.

Most importantly, it helps you lose weight . This process can reduce your appetite , which can help you eat less. It can help you lose visceral fat , especially around your belly, and it can also help you preserve lean muscle mass.

Other possible benefits include:

• Epilepsy : Doctors recommend the Keto Diet to reduce, and possibly even stop, seizures, especially in children with epilepsy. This works by changing certain excitability patterns in the brain.
• Other neurologic conditions: Research has shown that the Keto Diet may provide some relief for Alzheimer's disease, autism spectrum disorder, and some brain tumors, such as glioblastoma.
• Type 2 diabetes: The Keto Diet can help people with type 2 diabetes lose weight and control blood sugar levels.
• Heart disease: The Keto Diet is said to reduce the risk of heart disease by lowering blood pressure, increasing good cholesterol (HDL cholesterol), and reducing triglycerides.
• Metabolic syndrome: This diet may also help reduce the risk of metabolic syndrome, which is linked to the risk of heart disease.

Not only that, Ketosis is also said to increase your focus and energy . The way the body gets energy from the Keto Diet reduces inflammation in the body. Some research suggests that the brain works more efficiently on ketones than glucose.

Are there any side effects of Ketosis?

Despite all the benefits of the Keto Diet, there are some side effects that can occur. It's like two sides of a coin. In the early days of ketosis, some people may experience a condition called 'keto flu' . This means things like an upset stomach, headaches, and fatigue. Other possible side effects include:

• A slight change in the breath coming from the mouth ('keto breath').
• Constipation.
• Insomnia.
• Dehydration.
• Decreased bone density (osteopenia) and fractures.
• High cholesterol (hyperlipidemia).
• Kidney stones.

Therefore, it is very important to talk to a doctor before you start a keto diet, especially if you have other medical conditions.

What is the difference between Ketosis and Diabetic Ketoacidosis (DKA)?

A common misconception that many people have, and one that can be very dangerous, is the confusion between ketosis and Diabetic Ketoacidosis (DKA), a condition that can occur in people with diabetes (and perhaps even those who don't know they have diabetes).

These are two completely different situations.

* Ketosis: This is when you have ketones in your blood, but not in amounts that are severe enough to cause acidosis. This usually happens when you are fasting or on a low-carbohydrate diet. Ketosis is not harmful.

* Diabetic ketoacidosis (DKA): This is a very dangerous, life-threatening condition that affects people with diabetes. It occurs when a lack of insulin causes a build-up of ketones in the blood, causing the blood to become acidic. DKA requires immediate medical attention.

So don't confuse the two. If you have diabetes, definitely talk to your doctor before even considering a keto diet.

Finally, things to remember

Ketosis is a natural metabolic process that burns fat in our bodies to produce energy. The Keto Diet can provide benefits such as weight loss, increased energy, and management of some chronic diseases. However, this diet is not for everyone, and it can be a little difficult to follow. There are also side effects such as 'keto breath' and constipation. Therefore, if you are interested in the health benefits of ketosis, it is best to ask your doctor if this diet is suitable for you and if it is safe for you. He or she can assess your health condition and give you the right advice. Remember, everyone's body is different, so what works for one person may not work for another.

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