Originally Posted On: How Long Does It Take to Get into Ketosis? | Healthy Homes and Family
If you are starting the keto diet, you should know what you are getting into and how the process works. For starters, keto stimulates a metabolic state in the body known as ketosis. A ketogenic diet is one of the most common low-carb diets that helps you lose weight, among other health benefits. Some people find it harder to get into ketosis than others due to the struggle. This article will discuss ketosis and how long it takes to get into ketosis.
What is Ketosis?
- Ketosis is defined as having 0.5 to 3.0mmol/L ketone levels.
- Simply put, ketosis is a process that occurs when your body lacks sufficient carbohydrates to burn for energy.
- Instead, your body burns fats and produces ketones to utilize them for fuel.
- Another definition of ketosis is that it is a popular low-carb weight loss program. Ketosis can make you feel less hungry and also help you keep muscles.
- A diet high in protein and fat but low in carbs is known as a ketogenic or keto diet.
How Does Ketosis Work?
Understanding how the process works is crucial when starting a keto diet. It is a process that your body goes through daily regardless of the carbs amount you intake. This is because ketosis provides you with energy from ketones whenever sugar is not available.
You may not have noticed, but ketosis can be initiated either by skipping a meal or two, eat fewer carbs during the day, or exercised longer than an hour.
How to Get into Ketosis
It is a natural metabolic state that the body embraces for normal functioning. As previously mentioned, ketosis happens when there is insufficient glucose or sugar to burn for energy.
It might take a lot of time for your body to adjust to being in ketosis, especially if it has never been in ketosis.
Generally, it takes 2-7 days for your body to reach ketosis. In reality, it depends on factors such as activity levels and how low you maintain your carb intake. See my secret to getting into Ketosis in less than 60 minutes.
What Happens in Ketosis?
Insufficient glucose means your body begins converting some of its stored fats into glycerol and fatty acids for energy. While your body cells can use glycerol and fatty acids for energy, your brain can’t use them in that form. Therefore, the liver converts these two energy forms into usable forms in the brain.
The liver uses gluconeogenesis to convert glycerol into sugars as required for energy. The liver also converts the fatty acids into ketone bodies via ketogenesis. The ketone body produced from the ketogenesis is known as acetoacetate and is the first one created in ketosis.
Your body starts converting acetoacetate into other ketone bodies, namely acetone and beta-hydroxybutyrate, as your body begins to adapt to ketosis.
The beta-hydroxybutyrate is the most efficient energy ketone and gets produced more the longer you are in ketosis.
On the other hand, acetone produces the common “keto breath”, one of the signs of being in ketosis. The breath is temporary and should disappear as your body adapts to ketosis. Acetone is mostly excreted from the body since it is not an energy source.
You can tap into ketosis as a means of burning fat and avoiding obesity. You have to create a calorie deficit to set the stage for your body to tap into the energy stored in your fat cells. Ensure you are not reducing calories from your diet’s protein sources since you require proteins to preserve your muscle mass.
Benefits of Ketosis
The initial purpose of the keto diet was to prevent or cure epilepsy in kids. However, since then, the diet has been used for many other reasons. The best and most common benefits of ketosis include;
- Better blood sugar regulation (improved insulin sensitivity and decreased blood sugar).
- Increased energy and lesser restlessness
- Reduced inflammation
- Better sleep patterns
- Decreased body fat and elevated muscle mass
- Improved satiety, feeling full and satisfied during and after meals, which often leads to weight loss
- Improved mental clarity and concentration, allowing you to focus for longer durations
- Reduced blood pressure and blood cholesterol
- Improved exercise performance
- Reduced severity and frequency of seizures in epileptic people
- lower disease progression of neurological diseases, for example, Alzheimer’s and Parkinson’s Disease.
Ketosis also ensures an unlimited energy supply for your body.
Do Exogenous Ketones Work?
Since their introduction in 2014, exogenous ketones have become a popular nutritional supplement. Unfortunately, there is a lot of marketing, and inaccurate info you have to read through to discover is exogenous ketones do work.
Ketones are fuel for energy-generating mitochondria. Therefore exogenous ketones are ketones ingested via a nutritional supplement. The most common examples are the Ketone Esters and Ketone Salts. Ketones produced in the liver are more commonly referred to as endogenous ketones.
Ketone Salts are naturally-derived compounds that simply mix sodium, calcium, or potassium with BHB to improve absorption. Supplements available commercially are all made from ketone salts.
On the other hand, Keto Esters are synthetically-made compounds that connect alcohol to a ketone body metabolized in the liver to a ketone. They are primarily used in research for testing their efficacy in improving ketone levels.
Yes, Exogenous ketones do work.
They provide many benefits, such as enhanced athletic performance, weight loss, improved cognitive functions, anti-inflammatory properties, and cancer prevention.
Ketosis brings with it a few body changes. Keto breath and body odor are totally natural. The keto breath happens due to ketones being released via perspiration and consuming excessive protein.
Other visible and invisible body transformations include;
Blood sugar changes. Since you are cutting down on carbs and sugars, you will experience lower glucose levels.
Keto flu. Most people tend to feel dizziness, joint aches, crabbiness, lethargy and Insomnia.
On the bright side, you will notice positive weight loss changes if that was your original intention. Ketosis taps into your fats to produce energy. As a result, you will notice reduced fats and a more lean, fit, and healthier appearance. A bonus will be clearer and smoother skin.
The time it takes for one to get into ketosis varies individually. The sooner your body gets into ketosis, the sooner you will notice changes in your overall health and appearance. Consult a food, nutrition, and health expert to help you develop the perfect keto diet or recommend any quality exogenous ketones to help speed up the process.