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KETOSIS:

WHAT IT IS

AND ITS

IMPACT ON

YOUR BODY

 

KETOSIS: WHAT IT IS AND ITS IMPACT ON YOUR BODY

 

 

KETOSIS:

WHAT IT IS

AND ITS

IMPACT ON

YOUR BODY

 

 

KETOSIS:

WHAT IT IS

AND ITS

IMPACT ON

YOUR BODY

 

Ketosis is a natural process in your body. Whether or not you’re on a keto diet, your body will sometimes go into a ketogenic state when there aren’t enough carbs to burn for energy. So, what exactly is ketosis? Is it really good for you?

We’ll look at ketosis as a physiological process, diving into:

What it does to your body (the good and the bad).

How you can prompt ketosis.

How to know when your body is in ketosis and when it time to take a break from ketosis.

Ketosis is still increasing in popularity. Many have been using this protocol or lifestyle for many years, and others are just now coming around to it. This guide was created to address the process of ketosis and explain how that process affects your body. It’s up to you to decide if short-term or long-term ketogenic protocols are right for you and your health goals. Let’s get started.

 

 

Ketosis is a natural process in your body. Whether or not you’re on a keto diet, your body will sometimes go into a ketogenic state when there aren’t enough carbs to burn for energy. So, what exactly is ketosis? Is it really good for you?

We’ll look at ketosis as a physiological process, diving into:

What it does to your body (the

good and the bad).

How you can prompt ketosis.

How to know when your body is

in ketosis and when it time to

take a break from ketosis.

Ketosis is still increasing in popularity. Many have been using this protocol or lifestyle for many years, and others are just now coming around to it. This guide was created to address the process of ketosis and explain how that process affects your body. It’s up to you to decide if short-term or long-term ketogenic protocols are right for you and your health goals. Let’s get started.

 

 

 

WHAT IS KETOSIS?

Ketosis is a metabolic disorder, where ketones are present in your tissues and body fluids, particularly in your blood and urine. Your body will produce ketones when there isn’t enough carbohydrates or sugar present to produce energy. Our bodies have to have energy to function. So, the emergency state of ketosis begins, and our livers begin to use stored fat to create ketone bodies. Ketones turn our fat into energy that our bodies can use until we eat carbs or glucose again.

While this is considered an “emergency” response for our bodies, the “emergency” is not one you need to be concerned about initially. In fact, if you’re trying to lose weight, this natural process is exactly what you want to happen.

Ketosis prompts your body to focus on using fat reserves for energy. This is much slower than using glucose or carbs, but as your body looks for energy sources, you’ll start cutting into your fat.

WHAT CAUSES KETOSIS?

Ketosis occurs when you don’t have enough carbohydrates or sugars
to be used for energy. For most people, this means eating less than
20 to 50 grams of carbohydrates a day for about four days.

Your body will use these carbs first, but when they’re gone, ketones will jump in to make sure you have enough energy to function. And we don’t just mean getting through your day. We mean it’s enough energy for your body to perform necessary tasks such as digestion, cognitive processes, and blood circulation. Without the energy from carbs or glucose (or ketones) our bodies would cease functioning, and we would die.

Ketosis also occurs when you’re fasting or lactating. During these controlled times, ketosis will occur for a few hours, then, as soon as your body has more carbs to burn, it will stop.

IS IT GOOD FOR YOUR BODY TO BE IN KETOSIS?

This question is a tough one. The answer is yes — and no.

Let’s deal with the negative first. It is not safe for your body to be in ketosis for extreme amounts of time (we’ll address that in a minute). It’s also VERY unsafe if you have Type 1 Diabetes, kidney function issues, and liver disease. You should also use caution if you have any cardiovascular concerns.

With those restrictions in mind, let’s take a look at all the benefits of ketosis. And there are so many!

Research has shown for decades that ketosis can be used:

To treat seizures in children

Promote weight loss

And improve blood sugar control for those with Type 2 Diabetes

To treat seizures in children

Promote weight loss

And improve blood sugar control

for those with Type 2 Diabetes

There is also a lot of promising research out of Harvard Health on the beneficial impact ketosis has on:

Parkinson's

Alzheimer's

Multiple Sclerosis

Lou Gehrig's disease

Cardiovascular Disease

Sleep Disorder

Autism

And some types of brain cancer

Beyond that, maintaining ketosis for short periods of time can be beneficial for those in good health, too. Here are a couple of ways ketosis could benefit you:

IMPROVE CHOLESTEROL

Ketosis might be helpful in improving levels of high-density lipoprotein (HDL) or the “good cholesterol.

IMPROVE METABOLIC PROCESSES

Ketosis benefits metabolic processes. The Cardiovascular Research Institute has found that ketosis helps your body process what carbs are present and use less insulin.

INCREASE MENTAL PERFORMANCE

Ketones are a source of brain energy that, in small doses, can be beneficial to brain health. Thomas Delauer explains how it can boost clear thinking and your mental performance.

LESSEN YOUR APPETITE

Ketosis can help suppress your appetite. While this could be linked to the weight loss benefit, it’s about more than that. It’s also about maintaining a healthy diet and not binging on food when you don’t really need it.

WEIGHT LOSS

Ketosis can promote weight loss. Wellness expert Maria Emmerich explains how ketosis can help you lose weight and maintain a healthy lifestyle.

DECREASE CRAVINGS FOR SWEETS

As your body adjusts to life without huge amounts of glucose, you will find you stop craving it. When you go back to normal body function, you might still have no desire for lots of sweets!

REDUCE INFLAMMATION

Ketosis can help with inflammation. This is why it’s so effective with children with seizures and stroke survivors, as it reduces brain inflammation.

TREAT HEADACHES

Ketosis can help treat headaches or migraines. A study in 2017 showed a lot of promise in using ketosis to help combat consistent and frequent migraines.

How do I get into ketosis?

While it might sound easy, achieving a state of true ketosis can be challenging. While there are many ways to start ketosis, here are five healthy ways it might work for you:

01 |

Increase your physical activity

Ketosis might be helpful in improving levels of high-density lipoprotein (HDL) or the “good cholesterol.

04 |

Change your carbs for healthy fats

Choose your foods carefully, and instead of filling your tummy with carbs, choose something low in carbs with healthy fats.

02 |

Significantly reduce the amount of carbs you eat

This is probably the most common method. You’ll want to take a close look at your diet, and reduce your carb consumption to 20 grams a day or less. This is probably the most common method. You’ll want to take a close look at your diet, and reduce your carb consumption to 20 grams a day or less.

05 |

Follow a ketogenic diet

In a nutshell, a keto diet is a low-carb, high fat diet. It’s difficult to maintain but definitely possible. (If you’re curious about keto, we have a bunch of resources available to help you get started.)

03 |

Intermittent fasting

There is more than one way to fast and all can be beneficial. But most doctors recommend abstaining from food for 24 hours to start ketosis.

How do you know when your body is in ketosis?

Unfortunately, the signs that your body is in ketosis will, at first, be uncomfortable. Many people call this “keto flu,” which can occur for just a few days to a few weeks. But these less than desirable side effects will lessen, and you’ll find ways to combat them. Here are some of the signs that your body is in ketosis:

Extreme thirst

High levels of ketones will make you dehydrated and lead to an electrolyte imbalance. Up your intake of water and electrolyte rich drinks (just mind the carbs!).

Fatigue

Because your body is switching from using glucose and carbs to using ketones for energy, you are going to feel tired and weak at first. Carbs are converted to energy a lot faster than fat, so this is a natural feeling. It should stop after a few weeks.

Muscle cramps or spasms

Because you’re dehydrated, your muscles might start cramping. Again, make sure you’re getting enough electrolytes from your food and drink to help combat the pain. Electrolytes include calcium, magnesium, potassium, and sodium.

Bad breath

Ketones can leave your body through your breath. So, most people in ketosis have sweet or fruity smelling breath. There’s no way to completely eliminate this side-effect, but brush your teeth a few more times a day or find a sugar-free mint you love to help.

Headaches

If you consumed a lot of sugar or carbs before this, you might experience a lot of headaches. Again, drinking fluids can help. If your headache lasts longer than a week, be sure to see your doctor.

Increased concentration

Yes! There are some immediate signs that are positive! Many people report better “clarity and focus” partially because the amount of sugar they are eating has decreased dramatically.

Clues your body needs a break from a ketogenic
state

Besides the research we cited earlier cautioning against ketosis for longer than twelve months, there really isn’t much more research on the long-term impact of ketosis. This makes it even more important for you to listen to your body and trust your instincts for when it’s time to quit. With that in mind, here are some things to watch out for:

01 |

EXHAUSTION

You’re going to be tired at first, as your body adjusts to using fat instead of carbs or glucose. But be wary of extreme exhaustion that you just can’t seem to beat.

03 |

Extreme or unwanted weight loss

If you find that you’re losing weight so rapidly that you can’t keep your energy up or you reach your goal weight, it might be time to start weaning off ketosis.

02 |

CONCERNING BLOOD WORK

Make sure you have regular checkups with your physician and review blood work periodically. If your doctor notices anything concerning, they will contact you and discuss what you should do next.

04 |

Nutrient deficiencies

This goes along with that blood work mentioned above. If you’re not extremely mindful of what you’re eating, you could put yourself at risk of micronutrient deficiency. Make sure you’re getting enough vitamins and choosing foods from as many food groups as possible to prevent this.

Returning to carbs safely or keto cycling
state

When you’re ready to transition back to carbs, it’s important to take it slow. You don’t want to shock your system by eating a huge plate of pasta and chocolate cake in one sitting. If you are ready to wean off ketosis, here are some ways you can make it easier:

01 |

Choose carbs wisely

Try and look for carbs that are slower to digest. Choose whole carbs like those found in vegetables, fruits, potatoes, and whole grains. Introduce one food for a couple days, then move on to something else.

03 |

Keep your good habits

Ketosis is about more than what you eat, though that is a major component. Keep your habits of hydrating and exercise. This will keep the weight off and help you maintain that healthy lifestyle you’ve fought for.

02 |

WATCH OUT FOR SUGAR!

If you’ve had decreased sugar cravings, don’t negate that good habit by immediately eating every piece of candy in sight. The Cleveland Health Clinic gives this advice: “A good rule of thumb is to avoid anything with more than 4 grams of sugar.” So, this means a jelly bean or two is ok, but don’t chow down on a full candy bar the day you’re done.

Read the complete Keto Cycling Guide from Thomas DeLauer

Read the complete Keto Cycling Guide from Thomas DeLauer

Ketosis has proven benefits

If you’ve been going back and forth about choosing keto for a while, now is the time to try it. There are so many incredible resources available to help you choose a healthy diet and completely avoid any of the concerns associated with ketosis. You can do this in a healthy way!

This is a natural process that you can encourage to keep your body healthy and strong. Even after you’ve transitioned away from ketosis, if you’re careful, you’ll still enjoy the benefits including:

Better cholesterol levels

More muscle

Increased energy

Less inflammation

Better gut health

Weight stability

Keep your good habits. Continue to choose whole foods that are packed with protein and nutrients. You’ll find that your health and wellness will be better in the long term, and you’ll feel great.

Lakanto products are made for keto enthusiasts!

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