It is very common to come across the concept of ketosis as we begin to study and research more about the world of nutrition. One wonders that how does keto work on our body that enables us to shed weight fast? Usually, this search begins because people want to lose weight and enjoy a healthier and happier life.
And if that’s your case too, then stay with us until the end.
Well in this article, we’ll cover everything you need to know to understand why ketosis is so popular.
What is Ketosis?
Basically, ketosis is a metabolic state in which the body gets energy mainly from fats. And not glucose (which would be the most common functioning of the body called glycolysis). In fact, our bodies start to “burn” molecules called ketone bodies.
These ketone bodies are produced by the liver during periods of food restriction ( fasting ) or carbohydrate ( low carb diets ) to be used as a source of energy.
So ketosis is nothing more than this state in which the body gets energy from a different source than usual. (It is important to mention that, from a biological point of view, both are normal ways of getting energy.)
The state of glycolysis is observed to be more common here because most people’s diets are highly prone to major carbohydrate intake.)
How does Keto work (Ketosis)?
The operation of the process, although it has some more complex biochemical details, we can understand this in 3 simple steps:
# 1 – Due to carbohydrate restriction, your body is deprived of its usual supply of glucose
# 2 – Because your cells need energy, your body needs another source to supply it. (And, interestingly enough, you have a powerful energy reserve in the form of fat, and you’re crazy to spend it!)
# 3 – The liver then breaks down fatty acids from its adipose tissue into ketone bodies (which, as we mentioned, can be used as glucose substitutes)
How Did Ketosis Begin? Introduction to the Ketogenic Diet
As we said, ketosis is a natural process of the human body. So it makes no sense to speak of an early ketosis. However, we can trace the use of ketosis induction through diet. The first ketosis-inducing diet was called the Ketogenic Diet.
It was designed by doctors to treat cases of epilepsy in patients. Who were not responding well to conventional treatments for this condition?
Interestingly, in addition to success in reducing epilepsy episodes, loss of body fat is observe in these patients and improvement in other health indicators.
As a result, the ketogenic diet became popular among people with no serious health problems but wishing to lose weight.
In short, the diet is based on very low carbohydrate intake, median protein, and very high fat.
Putting this phrase in macro-nutrient proportions, we can say the following:
- Carbohydrate intake should not exceed 5 to 10% of total calories.
- Protein intake should be around 20-30% of total calories consume daily.
- And fat intake should provide 65 to 75% of calories (possibly even more).
Recalling that the amount of carbohydrate we refer to above is liquid carbohydrate – that is, total carbohydrate minus total fiber.
And that the easiest way to understand these proportions is by looking at the nutritional table of foods. Generally, the diet begins with a 24-hour fast to accelerate the induction of ketosis in the patient.
From then on, the strict distribution of macro-nutrients ensures that the individual remains in this state of ketosis and accelerates his weight loss.
Additional Benefits of Ketogenic Diet
Some additional benefits reported by people who have followed a very restricted carbohydrate diet such as ketogenic are:
- Increased HDL (good cholesterol),
- Better regulation of hunger and blood glucose (reducing or even eliminating cases of hypoglycemia).
- Relief of some symptoms of Alzheimer’s and Parkinson’s,
- Decreased joint pain.
Of course, you probably won’t reap all these benefits (because if you don’t have Parkinson’s symptoms, you can’t slow them down, right?) .
But it is interesting to know that this high fat and carbohydrate-restricted diet can help in treating various medical conditions.
How Does Ketosis Help You Lose Weight?
As we mentioned earlier, ketosis is a normal body process that uses fatty acids to generate ketone bodies. These ketone bodies, in turn, provide energy to the body.
The big cat leap lies in the fact that these fatty acids are currently stored in your fat cells.
In this way, ketosis works to lose weight because it stops taking energy from glucose (because you have restricted your intake of sugar), and now provides energy to your body from your fat burning.
That is, it is a mechanism that helps you eliminate excess fat without the need for exercise – all because your body will be using a different source of energy than usual.
If you are looking for complet guide, menu, list of ketogenic diet foods, or even how to start it, then keep reading this post.
Because after reading this, you will know the truth and get complete answers to some of the most common questions about the Ketogenic Diet (or ketone diet or ketone diet) such as:
- What really is a ketogenic diet?
- What to eat on a ketogenic diet?
- How to Burn Fat on a Ketogenic Diet?
In addition, you will find:
- The 3 simple steps to start the ketogenic diet
- So keep reading, because this is the definitive dossier for this powerful way of eating
Entering Ketosis: The Nutrient Proportion for the Ketone Diet
It is important to note that the fact that people have different metabolism, genetic tendencies, and levels of physical activity makes it possible to enter ketosis with different proportions of macronutrients.
(Macronutrients are carbohydrates, proteins, and fats.)
However, a traditional ketogenic diet recommendation would summarize the following proportions:
- Carbohydrate intake not exceeding 5 to 10% of total calories;
- Protein intake being around 20-30% of total calories consumed daily;
- And fat intake providing 65-75% of calories – possibly even more.
(Since 1 gram of carbohydrate has 4 calories, 1 gram of protein has 4 calories, and 1 gram of fat has 9 calories.)
In this case, the amount of carbohydrate we refer to above is liquid carbohydrate – which is nothing more than the total amount of carbohydrate in a food minus the amount of fiber.
In this way we could design a “new food pyramid” based on the ketogenic diet:
And while these percentages are good enough for weight loss to occur, it may be more beneficial to find out exactly what you need. This can be done through initial adjustments and some experiments done over time.
In this context, our approach is very practical: if you want to follow the ketogenic diet, and you are confused as to what proportion to follow, what we would personally do would be a 3-step strategy.
Starting a Ketogenic Diet in 3 Steps – How does Keto work
The 3 steps are as follows – and we’ll talk more about each one below:
- Start with the macronutrient division detailed above
- Take body measurements and body photos
- Try for at least 4 weeks
Step # 1: Start with the macronutrient
This step is critical for beginners in the ketogenic diet.
This is because most beginners of the ketone diet do not have the exact notion of what to eat and what not to eat.
In this scenario, understanding well what proportion of macronutrients (carbohydrates, protein, fat) you should eat is very important.
In the low-carb ketogenic diet the proportion of macronutrients is approximately as follows:
- Fat: from 60% to 75% of daily calories;
- Protein: 15% to 25% of daily calories;
- Carbohydrates: 5% to 10% of daily calories.
And you don’t have to worry about calories right now: let’s use the proportion of the traditional ketogenic diet – which should have benefits like increased satiety and improved insulin sensitivity – which in itself should begin to improve caloric intake…
So don’t worry: just follow the macronutrients of the ketogenic diet, and eat until you are satisfied with every meal.
Step # 2: Take Body Measurements and Body Photos
When embarking on a new project, we are often excited to do everything right and achieve the results we so desire.
Over time, however, this initial excitement can often diminish – especially if we feel that we are not making much progress.
Therefore, in order to keep motivation high and get objective data to gauge where your progress is going, it is important to be able to measure your results.
There are several ways to do this, and we detail them all in this full article.
In it, we also explain that our favorite way to do this (being simple, effective and cheap) is to take body measurements. These steps, coupled with before-and-after photos, are powerful indicators that you’re headed in the right direction and help keep you in even the most boring moments of the weight loss process.
And we know that a lot of people don’t like to take shirtless photos when they are overweight – after all, they don’t feel good about their bodies, and they don’t want to have that record.
Step # 3 : Try for at least 4 weeks
We will not expand this point much merely because there is not much to say.
Just ask: please, don’t be one of those people who starts a diet and follows it for 3 days. Change does not happen overnight.
Just think about how many days, months, years your body took to stay in the shape it is. I am sure it was not just 4 weeks. Therefore, you will surely need time to get good results. And, we know that at first, it can be hard to believe that you will have results.
After all, with the ketogenic diet you will lose weight feeling good. Because you are not hungry, you do not have to eat every 3 hours, and you can taste delicious recipes. And that seems contrary to everything you have heard out there. during your whole life!
Therefore, to be comfortable during the ketogenic diet, it is important to understand that there is science behind it – and to trust the process.
Therefore, we recommend that you follow the diet for at least 4 weeks before attempting to evaluate results and deciding whether or not this diet is right for you.
But what we are saying here is that it is possible to lose weight without exercise. This is how keto works…quite miraculously, for many.
And if you want to optimize your weight loss, we suggest adding exercise to optimize fat burning on a low-carb diet, including the interval workout method. Just be careful not to overdo the intensity.