What is Ketosis?
What are the benefits of ketosis? How to get you body into this magic state of fat loss? Learn all about Ketosis with Keto Camp. ketosis meaning in urdu
Overview of Ketosis
A Natural Metabolic State – Ketosis is a metabolic state where your body converts fat into molecules called ketones and burns it as main source of energy instead of using glucose as fuel [*]. It is a natural fat-burning state. There are quite a few ways to enter this state – Keto diet is one of them.
This natural metabolic process happens when your body is low on carbs and glucose. Body switches to burning fat for energy, rather than carbohydrates.Burning carbohydrates (glucose) for energy is the default function of the body, but when there is a paucity of carbs or glucose to burn for energy, your liver starts to burn fat, and the breakdown of fats into fatty acids results in the formation of molecules called ketone bodies. Body can use Ketones as a fuel. When enough carbs or glucose is available, the body will use that first[*] – it will get out of state of ketosis. Keto diet is pivoted around the phenomenon of ketosis. Ketosis is characterized by elevated levels of ketone bodies in the blood or urine[*]. ketosis meaning in urdu
How to get into Ketosis
There are three well established ways to get your body into Ketosis.
- Prolonged Fasting (24 hours plus).
- Ramped up physical exertion and activity.
- Carb and Glucose restrictive Diet.
When ketosis is induced by carbohydrate restriction, it is referred to as nutritional ketosis. A low-carbohydrate, moderate protein diet that can lead to ketosis is called a ketogenic diet[*]. The best way to reach ketosis is to drastically reduce intake of carbs.
How the Keto Diet Helps to Enter Ketosis
Carbs are broken down into glucose molecules in digestive tract. Glucose travel across the bloodstream and is burned for energy. Excess glucose is stored in liver and muscles in form of glycogen. During ketosis, human body shifts to burning ketones instead of glucose. This is a survival mechanism evolved by the body for handling periods of food deprivation or fasting, high exertion, or anything that deprive the body of carbs or sugar.
Ketogenic diet imitate this process by purposely limiting their carb intake, thereby using up their excess glycogen (glucose) stores.
Those following the diet restrict their carbohydrate intake from 20–50 grams of carbs per day, while increasing their fat intake exponentially. When no glucose is present, the body will adapt and burn fat stores, or ketones, for energy instead[*].
During ketosis, the liver converts fatty acids to ketones bodies or molecules. These ketones are then used by the body to power all the organs, including brain[*].
What Are Ketones?
Before further exploring the topic of ketosis, it’s important to contemplate ketones. There are three types of ketone bodies:
Fat cells are primarily broken down into ketones called Acetoacetate. This then leads to the creation of beta-hydroxybutyrate, the most abundant ketone in human body. Finally, acetone is formed spontaneously as a by-product of acetoacetate via decarboxylation[*].
Why Your Body Uses Ketones
From an evolutionary perspective, humans have always depended on ketones for production of energy when glucose sources were limited e.g no fruits were available during winter. Our ancestors probably saw frequent periods when carb-rich food were not immediately available. Following this reason, the human being can still burn ketones for fuel, when glucose is scarce.
As already discussed Ketosis is a natural metabolic state. In fact, most babies are born in a state of ketosis[*]. However, with the abundant supply of carbohydrates available today, people do not enter ketosis and it becomes a dormant metabolic pathway. The purpose of the keto diet is to intentionally remove carbs, therefore forcing the body to turn to an alternative fuel source.
How long does it take to enter ketosis?
It typically takes 2–4 days to enter ketosis if you eat fewer than 50 grams of carbs per day. However, some people may take longer depending on factors like physical activity level, age, metabolism, and carb, fat, and protein intake. By drastically reducing your carb intake to under around 20 grams per day, body is forced to use up its glycogen stores for energy — and eventually, switch to using ketones as fuel[*].
The time it takes to enter ketosis varies from person to person. Generally, it takes 2–4 days if you eat fewer than 20–50 grams of carbs per day. However, some people takes a week or longer to reach this state[*].For example, people who typically consume a high carb diet before starting a keto diet may take longer to enter ketosis than those who generally eat a low to moderate carb diet. This is because body needs to deplete its glycogen stores before entering ketosis [*].
Benefits of Ketosis
Ketosis has numerous health benefits and is safe for most people, but it may have some undesirable effects especially in the beginning, although these effects are typically temporary and minor . Some potential side effects of ketosis one might face are: dehydration, lethargy, dizziness, insomnia and headaches[*]. ketosis meaning in urdu/hindi
Ultimate nutrition differs for everyone. There is no free size for all solution. Having said that, keto diet provides a host of benefits for most people, including decreased body fat, improved insulin sensitivity, and boosted mental and physical performance. Studies show ketosis have a number of health benefits, some of significant ones are discussed below.
In the short term, ketosis can help you lose weight by reducing your body’s stores of glycogen, the storage form of glucose in muscles and liver, and water. In the long term, it can suppress your appetite and cause you to eat less. Ketogenic diets also consist of foods that cause you to feel full longer and reduce the level of hunger-stimulating hormones. Ketosis is a desirable approach to weight loss for many reason, some of which are[*]:
- Increased fat oxidation: In ketosis, your body burns dietary and body fat as its primary source of fuel.
- Hormone regulation: Ketosis helps sustain weight loss by regulating hormones that affect weight. This means keto diet help decrease cravings for unhealthy foods, reducing the chance of gaining weight back.
- Appetite suppression: Feeling full, on a weight loss diet, means you can better listen to your body’s true hunger signals.
- Blood sugar regulation: Weight loss diets that include high carbs can create blood sugar spikes that leave you feeling hungry again soon after eating — as well as tired and unfocused. On keto diet, you experience a balanced insulin level, which prevents the blood sugar spikes.
Ketosis can be beneficial during exercise by[*]:
- Increasing and prolonging your endurance levels.
- Adapting your body to burn more fat, which helps preserve glycogen in the muscles.
- Improving the function of mitochondria, enzymes, and fat usage to improve overall health and physical performance long-term.
- Using oxygen more efficiently, leading to better performance for endurance athletes.
Ketosis kills Cancer cells
For people with certain cancers, a ketogenic diet is a safe and suitable complementary treatment to use alongside radiation and chemotherapy. This is because ketones cause more oxidative stress in cancer cells than in normal cells, causing them to die.
Ketosis increases Mental Focus
An unbalanced diet can lead to a lack of mental clarity, showing up as a foggy brain, having a hard time remembering important facts, or struggling to stay focused on tasks.
Ketones provide neuroprotective benefits, which means they can strengthen and protect your brain and nerve cells. Following a keto diet may help you prevent or manage conditions, such as Alzheimer’s disease. Ketones improves the efficiency and energy levels of the mitochondria, which produce energy for cells in body as well as brain.
Eating healthy fats is essential. Every single cell in your body needs fat to function, especially your brain cells. The brain is the fattiest organ, comprised of over 60% fat and prefers fat for fuel[*].
Acne is often caused by hormonal imbalances, as well as diet and blood sugar. Eating a diet high in processed and refined carbohydrates can alter the balance of gut bacteria and cause spikes in blood sugar, both of which can adversely affect skin health. A low-carb ketogenic diet can therefore help you reduce acne symptoms.
Reduces epileptic seizures
Ketosis can reduce seizures in people with epilepsy, especially those who have not responded to other treatments and methods. Many children with epilepsy have seen significant reductions in seizures while following a ketogenic diet, and some have even experienced remission.
Signs and Symptoms That You’re in Ketosis
There are some common signs and symptoms, which can tell when a body is in ketosis. Some of which are:
- Feeling tired or fatigued typically for short term
- Dry mouth
- Increased thirst
- Change in bowel movements (constipation or diarrhea)
- Decreased appetite
You can read 11 sign and symptoms of ketosis in detail here. ketosis meaning in hindi
In a Nutshell
The primary source of energy in the body is carbohydrate. Carbs are broken down into glucose for immediate energy or glycogen for future energy.
When glucose is not available as an energy source, body turns to fats as primary fuel source. Fats are broken down into glucose and ketones and ketones are produces as byproduct. Body can use ketones as alternate fuel source. When body gets fuelled from ketones, this is called state of ketosis.
The ketogenic diet is a low-carbohydrate diet where you try to enter a state of ketosis — a natural state where you burn fat, rather than carbs, as your primary energy source. By following keto diet and supplementing with ketones, you can reap many potential health benefits, including chronic disease prevention, balanced blood sugar levels, weight loss, and enhanced cognition. For consultation regarding keto diet or keto meal plan for reducing weight you can always contact us at Keto Camp.
Ketosis meaning in Urdu
جسم میں توانائی کا بنیادی ذریعہ کاربوہائیڈریٹ ہے۔ کاربوہائیڈریٹ کو فوری توانائی کے لیے گلوکوز یا مستقبل کی توانائی کے لیے گلیکوجن میں توڑ دیا جاتا ہے۔ جب گلوکوز توانائی کے منبع کے طور پر دستیاب نہیں ہوتا ہے، تو جسم بنیادی ایندھن کے ذریعہ چربی میں بدل جاتا ہے۔ چربی کو گلوکوز میں توڑ دیا جاتا ہے اور کیٹونز اور کیٹونز بطور پروڈکٹ تیار ہوتے ہیں۔ جسم کیٹونز کو متبادل ایندھن کے ذریعہ کے طور پر استعمال کر سکتا ہے۔ جب جسم ketones سے ایندھن حاصل کرتا ہے ، تو اسے ketosis کی حالت کہا جاتا ہے.
by KETO CAMP