Are you also looking for different ways to lose weight ? While searching, you must have come across the word 'Keto Diet ' quite often. Many people must have heard that this method helps them lose weight. So, what actually happens to our body in this keto diet is what we call 'Ketosis'. Today, let's talk about this, exactly, is this a good thing or a bad thing, and who it is really suitable for.
Okay, so what is ketosis?
Simply put, ketosis is a state where our body changes the way it gets energy. Think of it like a car. Normally, this car runs on a fuel called carbohydrates . This fuel comes from the foods we eat , like rice, bread, potatoes, and sugar.
However, when we reduce our carbohydrate intake significantly, our body loses its main fuel. Then our body intelligently switches to another way to generate energy. That is, it starts burning stored fat .
When you burn fat like this, a chemical called 'ketones' is produced as a byproduct. Then, the body starts using these ketones as fuel instead of carbohydrates. This whole process is what we call ketosis.
The Relationship Between the Keto Diet and Ketosis
Now you probably understand what the purpose of the keto diet is. That is, a keto diet is about intentionally restricting carbohydrates and putting the body into a state of ketosis. This involves following a diet that is mainly high in fat, high in protein, but very low in carbohydrates.
A generally healthy person (non-diabetic, non-pregnant) can enter ketosis after 3 to 4 days by reducing their daily carbohydrate intake to less than 50 grams. This 50 grams is the amount found in three slices of regular bread or two small bananas.
The benefits of entering ketosis are:
- Weight loss : Weight loss occurs as the body burns fat.
- Decreased appetite : Ketones can reduce hunger.
- Muscle preservation : This helps maintain muscle mass, even if you lose weight.
A common sign that you are in ketosis is a distinctive, slightly fruity odor coming from your mouth .
What do we eat on a keto diet?
A keto diet doesn't completely eliminate carbohydrates, but they are very limited. Here are the foods that are mainly included in the diet.
| Food type | Examples |
|---|---|
| Low-starch vegetables | Broccoli, cabbage, cauliflower, spinach, lettuce, cucumber, okra, bell pepper, tomato (in limited quantities) |
| Protein | Chicken, lean meats, fish (especially salmon, tuna), eggs, tofu |
| Healthy fats | Avocado, Olive Oil, Canola Oil, Cashews, Almonds, Peanuts, Flaxseed, Sunflower Seeds |
| Fruit (very limited) | Berries (like strawberries and blueberries) are low in carbohydrates, so no more than one cup per day is appropriate. |
| Liquids | Sugar-free drinks. It is very important to drink at least 8 glasses of water a day. |
Are there any side effects of ketosis?
Yes, absolutely. You may feel a little uncomfortable during the first week of starting a keto diet. Some people call this the "keto flu." However, this is not a medically recognized illness. It is thought to be a condition that occurs when you suddenly stop consuming sugar and carbohydrates. These symptoms usually go away after a few days.
- Headache
- Feeling extremely tired
- Brain fog
- Feeling irritable (Irritability)
- Constipation
- Insomnia
- Nausea and stomach upset
- Dizziness
- A peculiar smell coming from the mouth
It is very important to drink plenty of water to reduce these discomforts.
Special warning: The keto diet can sometimes cause kidney stones in children with epilepsy. Also, if a breastfeeding mother follows a keto diet, it can affect milk production. Therefore, in such special cases, you should definitely talk to your doctor.
Ketosis and Ketoacidosis - Let's understand the exact difference between the two
This is the most important and dangerous part of this topic. You need to have a good understanding of this, especially if you have diabetes.
Ketosis: This is a normal, controlled state that occurs when a healthy person eats a low-carb diet. Ketone levels are within safe limits.
Ketoacidosis: This is a very dangerous and urgent medical condition . It is most common in people with uncontrolled diabetes . In this condition, ketone levels become very high and uncontrolled. This can cause the blood to become acidic, leading to dehydration, coma, and even death. We also call this diabetic ketoacidosis (DKA) .
Warning signs of diabetic ketoacidosis (DKA)
If you have diabetes, be very careful about the following symptoms. If you have one or more of these, it could be a sign of DKA.
| DKA symptoms that require immediate attention | |
|---|---|
| Excessive thirst and dry mouth | Frequent urination |
| Extreme fatigue and exhaustion | Dryness and redness of the skin |
| Nausea and vomiting | Difficulty breathing |
| Fruity smell from the mouth | Stomach pain |
| Confusion | |
Very important: Vomiting is especially dangerous for someone with diabetes. Although DKA usually develops slowly, vomiting can accelerate the process within a few hours. If you vomit for more than 2 hours, see your doctor immediately or go to the nearest hospital emergency department (ETU).
How do you measure ketone levels in the body?
You can check your ketone levels with a urine or blood test. There are urine test strips available at pharmacies. Some blood sugar meters can also measure ketone levels in the blood.
- Nutritional Ketosis: Ketone levels between 0.5 - 3.0 mmol/L. This is generally safe.
- Risk of ketoacidosis (DKA): If ketone levels rise above 3.0 mmol/L.
If you have diabetes, it is wise to be concerned and notify your doctor if your ketone levels are higher than 1.6 mmol/L.
Take-Home Message
- Ketosis is a natural process in which the body burns fat for energy when carbohydrates are reduced.
- Although the Keto Diet can help you lose weight, it can cause temporary side effects such as headaches and fatigue.
- This diet is not suitable for everyone. Before starting any diet, especially if you have diabetes, kidney disease, or other medical conditions, be sure to talk to your doctor.
- Ketosis is a different thing. Diabetic ketoacidosis (DKA) is a completely different, potentially life-threatening medical emergency.
- If you have diabetes, be on the lookout for symptoms of DKA, such as vomiting, fruity breath odor, and excessive thirst. If you experience any of these symptoms, seek medical attention immediately.
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