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Today, there are many useful diets that are studied by scientists to improve human health. So, today, let’s learn about a term related to this problem, which is ketosis!
What is Ketosis? What Causes Ketosis?
According to health site Vinmec, ketosis is a natural metabolic state where instead of carbs (sugars) producing energy to nourish the body, ketones, an organic substance from fat, will perform that role. Thus, ketosis is related to the keto diet and the term is also closely related to low carb diets.
Subjects that are usually in a state of ketosis include pregnant women, infants or dieters, starving, etc.
For those who eat 50 grams less carbs per day than the average person, even just 20 grams of carbs per day will put them in a state of ketosis. When the body is in this state, the level of the hormone insulin in the blood decreases, resulting in a large amount of fatty acids being released from the body.
So you can put it simply, ketosis is a metabolic state where carbs no longer play an important role, instead ketones become an important source of energy for the body and brain, and lower insulin levels in the blood.
Signs of being in a state of ketosis
Here are a few signs to help you know if your body is in a state of ketosis!
Weight loss is a sign that your body is transitioning into a state of ketosis. Because if you follow a low carb diet or a keto diet, you must minimize the amount of sugar in your body, so it will bring a very effective weight loss effect.
More specifically, the state of ketosis has the effect of reducing body fat quickly in a short time.
When the body is in a state of ketosis, the concentration of ketones, specifically acetone, increases and then exits the body through the breath, causing you to have bad breath problems.
Although it is quite an inconvenient problem in daily life, you can completely solve it by chewing gum, mouth spray and brushing your teeth more. However, you need to be aware of the amount of carbs when using gum or drink replacements.
Many people claim that they feel less hungry when following a ketosis diet. The reason is because the increased intake of vegetables and protein reduces cravings. In addition, the amount of ketones acting on the brain also helps you feel less hungry and less sad.
When you follow a low carb diet, you will experience weakness and fatigue in the beginning. Because the body gradually loses carbs and has not yet transitioned into a state of ketosis, which causes short-term weakness and fatigue. Don’t worry too much because this is just a natural reaction!
When you follow a new diet, your body has not yet adapted to the big change in the foods you eat. So, you will encounter some digestive problems like constipation, diarrhea in the beginning.
Insomnia is a common phenomenon in people who follow a low-carb diet. During the first 3-7 days of this diet, they often wake up at night, but this will quickly go away as the body gets used to this diet.
Above are some signs that your body is in a state of ketosis. When you follow any kind of diet, your body reacts to the changes in the body in the early stages. So do not worry too much because the keto diet will bring many other benefits.
What are the benefits of ketosis?
It’s no coincidence that more and more people around the world are following a low-carb or keto diet. That’s because of the amazing benefits that ketosis has on the body and health. So, Cfis.edu.vn will list a few uses of ketosis!
The state of ketosis helps normalize blood sugar and insulin responses in the body. This is very beneficial for people with a history of diabetes or people with type 2 diabetes. Even people with diabetes can stop taking medication if they follow the keto diet.
Limiting the amount of sugar in the body is similar to “starving” glucose cancer cells, preventing the dangerous growth of other parts of the body. Therefore, the keto diet is considered an effective cancer treatment support solution.
Prevention of Alzheimer’s disease
When you first start eating on a low carb or keto diet, due to a sharp decrease in sugar, your body will experience dizziness, fatigue, … However, when the body gradually gets used to this, ie. is in a state of ketosis, instead of glucose, the brain begins to burn ketones – an extremely powerful source of fuel for the brain, helping to increase concentration and prevent Alzheimer’s disease effectively.
The state of ketosis helps us control our appetite, no longer feeling hungry. Thereby limiting the consumption of unhealthy junk food. In addition, controlling cravings also helps to increase concentration at work.
Controlling your appetite means you have control over your weight. Therefore, weight loss is inevitable when you follow this diet. That is also the reason that doctors in Europe and America often advise their obese patients to put the body into a state of ketosis.
What is the secret to putting the body into a state of ketosis?
While the state of ketosis is healthy, it is not easy to get the body into this state. Here are some ways to help you speed up this transition!
Reduce the amount of starch
To quickly achieve ketosis, the most important thing is to cut down on carbs and replace them with other fuel sources such as fatty acids, ketones, etc. To do so, you should reduce the amount of carbs. to lower levels of the hormones insulin and glycogen and release fatty acids from the body, which are then converted into ketones to be used as energy for the brain.
Add coconut oil
Coconut oil contains medium-chain triglycerides (MCTs) that help the body achieve a state of ketosis faster. The reason is because MCTs are fats that are absorbed quickly and directly to the liver, converted into energy for the body.
Not only that, eating coconut oil is the best way to increase ketone levels for people with Alzheimer’s disease or neurological disorders.
Increase exercise, exercise
Regular exercise and movement is a good way to speed up the transition to ketosis. Because at that time, the amount of glycogen in the body gradually decreases, a substance created when you eat carbs. However, when you reduce carb intake, glycogen stores stay low in the body. At that time, the liver will increase the formation of ketones.
Add more healthy fats
Adding more healthy fats helps stimulate the production of ketones, making it easier for the body to enter a state of ketosis. Fats you should add to your diet include coconut oil, olive oil, flaxseed oil, avocado and avocado oils, and a few other healthy fats from animals.
When you fast regularly for short periods of time, your body will limit calories and unhealthy fats, thereby helping the body enter a state of ketosis quickly.
Supplement adequate protein for the body to achieve a state of ketosis. However, depending on the body condition, each person needs a different amount of protein, so please consult a specialist to come up with the most suitable amount of protein for your body so that it is neither too much nor too little. !
Advice for those who want to follow ketosis
As we mentioned, when following a keto or low-carb diet, the body occurs a natural metabolic state known as ketosis with the most prominent effects such as weight loss, lower blood sugar. ,…
However, being in ketosis requires a very strict diet and can be difficult for many people. In addition, depending on the body of each person, the state of ketosis is suitable or not. So it can be argued that this state is not suitable for everyone.
According to experts, it will take about 5-7 weeks for your body to be in a state of full ketosis. Depending on the amount of carbs you put in your body and the body, this amount of time will fluctuate. When in this state, if you have any problems that negatively affect your health, please stop and visit your doctor soon.
The above article has provided all the information about the state of ketosis. Hope the article will be useful to you. Don’t forget to follow other articles of Cfis.edu.vn!
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