Ketosis and the Keto Diet: Is It Really Good for the Body? Let's Find Out for Sure

You must be hearing about the "Keto Diet" a lot these days, right? Many people say that they are doing this diet to lose weight and get fit. So, when we do this keto diet properly, a special process that happens in our body is called "Ketosis". You may have been scared after hearing this word. Because we are talking about a similar, but dangerous condition. Okay, don't be scared. In this article today, we will talk exactly, very simply, about what ketosis is, what the keto diet is, what its advantages and disadvantages are, and especially what we need to be careful of.

First of all, what is Ketosis?

It's very simple. Ketosis is the process where your body uses fat as its main fuel to produce energy.

Now you may be thinking, "So what does our body normally use for energy?" Normally, our body's main source of energy, like gasoline for a car, is glucose . We get this type of sugar called glucose from the carbohydrates we eat, which are foods that contain starch and sugar. When we eat rice, bread, noodles, potatoes, sweet potatoes, and many types of fruit, our body digests those carbohydrates and turns them into glucose.

This glucose is what our body cells use to generate the energy they need to run, jump, and work throughout the day. The remaining glucose is stored in our liver and released in small amounts when needed.

Imagine that you have drastically reduced your carbohydrate intake. What happens then? The amount of glucose your body receives is not enough. The glucose stored in the liver is also used up. Now the body needs energy, but it does not have the main fuel (glucose). It is like a car that has run out of gas.

The body starts burning this fat. When fat is burned, a byproduct called ketones is formed. These ketones become the new fuel for our brain and body instead of glucose. This increases the level of ketones in the blood, and we call this state ketosis , where the body uses ketones primarily for energy.

So what is the Keto Diet?

The ketogenic diet is a diet that intentionally and systematically puts our bodies into a state of ketosis. This involves drastically reducing the amount of carbohydrates we eat and instead eating more high-fat foods.

The composition of a standard keto diet usually looks like this:

• Fat: 70% - 80%
• Protein: 10% - 20%
• Carbohydrates: 5% - 10%

As you can see, this is completely different from the normal diet we eat. Because we have to stay away from starchy foods like rice, bread, jackfruit, breadfruit, potatoes, fruits with high sugar content, and grains. Instead, we prioritize foods that provide fat.

How much do you need to reduce carbohydrates to get into ketosis?

Typically, to enter and maintain ketosis, you need to keep your carbohydrate intake below 50 grams per day. Some strict keto diets reduce this to as little as 20 grams. Think about it, about three slices of regular bread contain 50 grams. Then you can understand how much you need to limit.

How long does it take to get into ketosis?

If you eat between 20-50 grams of carbohydrates per day, your body will usually start to enter ketosis within two to four days . However, this time frame is not the same for everyone. For some people, it can take a week or even longer. There are several reasons for this:

• Your age: Because metabolism changes with age.
• Your diet: The ratio of fats, proteins, and carbohydrates you eat.
• Physical activity: How much exercise you do.
• Metabolism: Some people's bodies burn fat faster.
• Sleep and stress: These can also affect hormones and delay entering ketosis.

Additionally, if you eat a lot of carbohydrates like rice and bread before starting the keto diet, it will take longer for your body to deplete its glucose stores, so it will take longer to enter ketosis.

Well, let's see what are the benefits of this ketosis.

Research on the keto diet and ketosis has found several health benefits.

1. Weight loss: This is the main reason why many people follow the keto diet. Ketosis burns stored fat, which leads to weight loss. This helps reduce visceral fat, especially in the abdomen . Also, the high fat and protein content of the diet reduces hunger and controls frequent eating.

2. Epilepsy Control: Doctors recommend the keto diet to control epilepsy, especially in some children who do not respond well to medication. It has been found that when the brain uses ketones instead of glucose, the brain's excitability changes and seizures are reduced.

3. Nervous system diseases: Research shows that the keto diet may provide some relief for conditions such as Alzheimer's disease , autism, and some types of brain cancer ( glioblastoma ).

4. Type 2 Diabetes Management: Since it restricts carbohydrates, it helps control blood sugar levels and helps with weight loss. However, if you have diabetes, you should definitely consult your doctor before starting this type of diet.

5. Reduce the risk of heart disease: This diet can help lower blood pressure, increase levels of good HDL cholesterol , and reduce triglycerides, a type of harmful fat.

In addition, some people report feeling clearer and more energetic while in a state of ketosis.

But we also need to look at the other side of the coin - what are the side effects?

Although the keto diet has its benefits, it's not easy for everyone. There can be side effects.

When the body first transitions into ketosis, some people experience a condition called the "keto flu." It's like having the flu.

• Headache
• Vomiting and nausea
• Hard work
• Anxiety

This condition usually goes away within a few days. In addition, there are other side effects:

• Keto Breath: When ketones are released from the body, a compound called acetone can cause a distinctive odor from the breath.
• Constipation: We usually get most of our fiber from carbohydrate foods. Constipation can occur when these are restricted.
• Insomnia.
• Dehydration.
• Osteopenia: Bones can become weak over time.
• Increased cholesterol levels (Hyperlipidemia).
• Risk of kidney stones.

Extremely important: The difference between Ketosis and Diabetic Ketoacidosis (DKA)

This is the most important part of this article. Many people confuse ketosis with Diabetic Ketoacidosis (DKA) . These are two completely different conditions.

Let's look at the difference between the two this way.

In DKA, cells cannot use glucose because there is no insulin. As a result, the body burns fat uncontrollably and produces excessive amounts of ketones. This can lead to acidification of the blood, dehydration, organ damage, and even death. Therefore, if you have diabetes, it is very dangerous to start a keto diet without consulting your doctor.

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