ARE YOU IN KETOSIS???
On a ketogenic diet, your body undergoes many biological adaptations, including a reduction in insulin levels and increased fat breakdown. When followed correctly, this low-carb, high-fat diet will raise blood ketone levels. These provide a new fuel source for your cells and cause most of the unique health benefits of this diet.
When this happens, your liver starts producing high numbers of ketones to supply energy for your brain. However, it can often be hard to know whether you’re in ketosis or not.
As your body transitions into ketosis, you may experience several symptoms sometimes known as the “keto flu". These include headaches, fatigue, nausea, bad breath, and increased thirst. While these symptoms may give you an indication that your body is transitioning, the best way to tell whether you’re in ketosis is to test your body’s ketone levels.
SOME WAYS TO MEASURE KETONE LEVELS
There are three types of ketones: acetoacetate, acetone, and beta-hydroxybutyrate that you can measure through your urine, breath, and blood, respectively.
Acetoacetate levels can be measured through your urine with a ketone urine strip, which turns various shades of pink or purple depending on the ketone level of your urine. Urine testing strips are a cheap and simple way to tell whether you’re in ketosis. However, they aren’t as accurate as other tools.
Acetone levels can be measured with a ketone breath meter, such as a Ketonix. This meter flashes a color to let you know whether you’re in ketosis and how high your ketone levels are.
Beta-hydroxybutyrate levels are measured using a blood ketone meter, which works similarly to a glucometer a tool that measures blood glucose levels at home.
To use a blood ketone meter, simply use the small accompanying pin to prick your finger and draw blood, then let the top of the strip come in contact with your blood. A blood ketone level above 0.5 mmol indicates that your body is entering ketosis. That said, a blood ketone range of 1.5 to 3.0 mmol per liter is ideal for maintaining ketosis.
SIGNS AND SYMPTOMS
BAD BREATH
It’s actually a common side effect. Many people on ketogenic diets and similar diets, such as the Atkins diet, report that their breath takes on a fruity smell. This is caused by elevated ketone levels. The specific culprit is acetone, a ketone that exits the body in your urine and breath.
While this breath may be less than ideal for your social life, it can be a positive sign for your diet. Many ketogenic dieters brush their teeth several times per day or use sugar-free gum to solve the issue. If you’re using gum or other alternatives like sugar-free drinks, check the label for carbs. These may raise your blood sugar levels and reduce ketone levels.
DIGESTIVE ISSUES
Digestive issues such as constipation and diarrhea are common side effects in the beginning. A ketogenic diet generally involves a major change in the types of foods you eat. Some of these issues should subside after the transition period, but it may be important to be mindful of different foods that may be causing digestive issues.
Also, make sure to eat plenty of healthy low-carb veggies, which are low in carbs but still contain plenty of fiber. Most importantly, don’t make the mistake of eating a diet that lacks diversity. Doing that may increase your risk of digestive issues and nutrient deficiencies.
SHORT-TERM FATIGUE
The initial switch to a ketogenic diet can be one of the biggest issues for new dieters. Its well-known side effects can include weakness and fatigue. These side effects are natural. After several decades of running on a carb-heavy fuel system, your body is forced to adapt to a different system.
As you might expect, this switch doesn’t happen overnight. It generally requires 7 to 30 days before you are in full ketosis. To reduce fatigue during this switch, you may want to take electrolyte supplements. Electrolytes are often lost because of the rapid reduction in your body’s water content and the elimination of processed foods that may contain added salt. When adding these supplements, try to get 1,000 mg of potassium and 300 mg of magnesium per day.
INCREASED KETONES IN THE BLOOD
The most reliable and accurate method of measuring ketosis is to measure your blood ketone levels using a specialized meter. It measures your ketone levels by calculating the amount of beta-hydroxybutyrate (BHB) in your blood.
One of the hallmarks of a ketogenic diet is a reduction in blood sugar levels and an increase in ketones. As you progress further into a ketogenic diet, you will start to burn fat and ketones as the main fuel sources. According to some experts on the ketogenic diet, nutritional ketosis is defined as blood ketones ranging from 0.5–3.0 mmol/L.
INCREASED FOCUS AND ENERGY
Some People often report brain fog, tiredness and feeling sick when first starting a very low-carb diet. This is termed the “low carb flu” or “keto flu.” However, long-term ketogenic dieters often report increased focus and energy. When you get into ketosis, a large part of the brain starts burning ketones instead of glucose. It can take a few days or weeks for this to start working properly.
Ketones are an extremely potent fuel source for your brain. They have even been tested in a medical setting to treat brain diseases and conditions such as concussion and memory loss. Therefore, it comes as no surprise that long-term ketogenic dieters often report increased clarity and improved brain function. Eliminating carbs can also help control and stabilize blood sugar levels. This may further increase focus and improve brain function.
0 Comments:
Post a Comment