And what do I need to know about ketosis?
The ketogenic diet engages ketosis.
When you’re eating carbohydrates and sugar, your body will utilize glucose as its primary energy source through the glycolysis metabolism. In low glucose conditions (a low-carb diet, i.e keto!), the ketosis metabolism is engaged, wherein the body utilizes fat as its primary energy.
More specifically, when in ketosis your liver produces compounds from fat called ketone bodies which are utilized for energy (ketolysis) by all tissues in the body.
There are three main ketone bodies: acetone, acetoacetic acid, and beta-hydroxybutyric acid.
How long does it take to enter ketosis?
After beginning the ketogenic diet, the exact timeline for entering ketosis varies from person to person. Such factors influencing ketosis entry include: the amount of glucose stored in the liver, exercise (more exercise = faster ketosis induction), daily carb intake, and your personal insulin sensitivity.
Expect ketosis entry 24-72 hours after your last carb-heavy meal.
Transitioning to Ketosis: What do I need to know about Keto-flu?
As your body transitions to ketosis, your stores of glucose (glycogen) will be depleted along with electrolytes and water. Water is required for storing glucose; for every one gram of glycogen, your body stores three grams of water! As your glycogen levels deplete, you’ll be excreting a lot of water! Your electrolytes (sodium, potassium, magnesium) will be leached off with this water.
If not properly offset, the loss of water and electrolytes culminate in flu-like symptoms for most people; keto-flu.
To compensate for water and electrolyte loss, it’s extremely important to supplement your diet.
Drink water, lots of water.
For electrolytes, I personally mix potassium salt (i.e Lite-salt brand) and mix with regular sodium, MiO, and water. Makes for an easy pick-me-up to keep keto-flu at bay!
Even after transitioning into ketosis, i’ve found it’s still a good idea to supplement with electrolytes; I always seem to felt better afterwards!
Post Ketosis-Induction and Keto-Adaptation.
As soon as you’ve entered ketosis, your body will begin the process of keto-adaptation. Remember, switching your entire body’s metabolism from depending on sugar to primarily fats requires a huge shift in terms of cellular machinery.
As a consequence, your body requires some time before its completely efficient, or keto-adapted, at using fat for fuel. The process of keto-adapation takes anywhere from one to two weeks.
Once you’re keto-adapted, you’ll just know! Look out for a surge of energy and mental clarity.
That’s it for what you should know about ketosis!
Look out for an article on why is ketosis so good for weight loss, obesity, and managing diabetes.