Ketosis is a natural metabolic state where the body uses fat for energy instead of carbohydrates. It occurs when carb intake is very low, during fasting, or intense exercise. Ketosis has gained popularity as the basis of low-carb, high-fat diets for weight loss and health. But there are still misconceptions about ketosis, how it works, and its effects on the body. This article explores the science behind ketosis and how it can benefit your health.
What is Ketosis?
Ketosis occurs when the body shifts from using glucose derived from carbohydrates as its main fuel source, to primarily using ketone bodies synthesized from fat.
Ketone bodies are produced by the liver from fatty acids during periods of low food intake, carbohydrate restriction, fasting, or prolonged exercise. When carbs are restricted, insulin levels decrease which signals the release of stored fat from fat cells. Some of this fat is used by the liver to produce ketone bodies including acetoacetate, beta-hydroxybutyrate, and acetone.
These ketones can be used as fuel by tissues including the brain, heart, and muscles. The brain cannot directly use fat for energy and normally relies on glucose. But when carbs are restricted, the brain adapts to use ketones instead.
Types of Ketosis
There are three main types of ketosis:
Fasting ketosis – Occurs during prolonged fasting when glycogen stores are depleted and the liver produces ketones for energy.
Nutritional ketosis – Occurs as a result of a ketogenic diet very low in carbs, adequate protein and high fat. Blood ketone levels are elevated but in a safe range.
Diabetic ketoacidosis – An acute, dangerous state most often occurring in type 1 diabetics when insulin is very low. Blood sugar and ketones are both extremely elevated.
Nutritional ketosis induced by a low-carb diet should not be confused with diabetic ketoacidosis which is a medical emergency. The levels of ketones are much lower and not dangerous in nutritional ketosis.
How Ketosis Helps With Weight Loss
There are several ways ketosis facilitates weight loss:
- Appetite regulation – Ketosis helps control hunger and appetite. Increased ketone bodies have been shown to directly reduce appetite by affecting hunger hormones like ghrelin.
- Increased fat burn – Being in ketosis shifts the body to primarily burning fat for fuel. Fat provides a more efficient and long-lasting source of energy than carbs.
- Improved insulin sensitivity – Lowering carb intake improves insulin resistance and stabilizes blood sugar. This allows stored fat to be more easily accessed and burned.
- Water weight loss – Ketosis causes a rapid initial loss of excess water weight. Glycogen stores get depleted and each gram of glycogen holds 3-4 grams of water.
Keto Adaptation and Fat Burning Efficiency
When entering ketosis, the body has to become efficient at using ketones and fat for fuel, a process called keto adaptation. This can take weeks or longer depending on the individual. As adaptation improves, energy levels and mental clarity increase.
Athletes use keto adaptation to maximize fat burning and improve endurance. Measuring blood ketone levels helps monitor fat burning capacity. It can take months to become fully keto adapted for optimal performance.
Once adapted, the body requires less ketones for energy and they may no longer register on urine test strips. So be aware that urine ketones do not necessarily indicate fat burning rate or level of adaptation.
Ketosis is a Natural Metabolic State
Ketosis is not an artificial metabolic hack – it’s how the human body works when carbs are not abundant. Before modern times, carbohydrates were not consistently available and the body adapted to use fat and protein more efficiently in their absence.
When carb intake is reduced for several days, the body enters ketosis and begins mobilizing and burning fat for energy. This is normal mammalian physiology. It allows us to survive periods of fasting or food scarcity. Entering ketosis through diet mimics this ancient biological adaptation.
Ketosis is not harmful or “stressing” the body if carbs are eliminated for health reasons or weight loss. It’s simply activating a metabolic state that was essential for survival not long ago.
Effects on Cholesterol and Other Labs
On a well-formulated low-carb or keto diet high in healthy fats, cholesterol and other lab values often improve long term. But initially cholesterol can transiently rise, which is an expected adaptation as the body shifts to fat burning. Triglycerides decrease on keto diets.
Blood sugar and A1c levels also significantly decrease in people with diabetes or metabolic syndrome. This reflects reduced insulin resistance and better blood sugar control without spikes.
However, lab ranges are based on the “normal” carb-eating population. People following low-carb diets long term can have lab values that seem elevated based on conventional standards but are perfectly normal in the context of nutritional ketosis.
Potential Benefits Beyond Weight Loss
A well-formulated ketogenic diet rich in whole foods can improve many markers of health beyond just weight:
- Reduced inflammation
- Improved arterial function and cardiovascular risk factors
- Better glycemic control in diabetes
- Increased HDL cholesterol
- Lower blood pressure
- Reduced acne and other skin conditions
- Protection from neurodegenerative diseases like Alzheimer’s and Parkinson’s
- Enhanced mental clarity and focus
But perhaps the greatest benefit reported by many is the reduction in hunger and food obsession that occurs spontaneously when the body switches to burning fat. This allows eating behavior to naturally self-regulate.
Ketosis as A Natural Metabolic State
Ketosis is a safe, natural metabolic state that activates the body’s innate ability to run on fat. It has promising health and weight loss benefits. Nutritional ketosis induced through carb restriction should not be feared but rather recognized as an effective way to regain metabolic flexibility and health. Yet more research is still needed on the long-term effects of ketogenic diets.
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