What is Ketosis
Going into ketosis is part of one of the most popular processes to lose weight today that falls within the so-called ketogenic diet: a method that replaces carbohydrates with fats and other nutrients.
Although the ketogenic diet promises to be simple in synthesis, ketosis as a process is relatively arduous. In its process of adaptation to the new diet, the body goes through symptoms and unpleasant changes in principle, to which we must pay attention to ensure that everything is carried out normally.
This is where the greatest difficulty of ketogenic diets lies: to know exactly if the process is being carried out properly; or what is the same: how to know if we enter into ketosis, or if we are simply being victims of adverse effects. Most of the success of this type of feeding depends on this question. “ What are the 10 symptoms that we have entered into ketosis?
Although we still do not know very well why many people have reported a decrease in appetite when starting a ketogenic diet.
Apparently, it is a natural effect caused by the increase of protein and vegetables, which are not only known to keep us full for longer but by replacing carbohydrates influence the normal process of appetite hormones such as ghrelin.
A significant increase in concentration and energy
While it is true that at the beginning of ketogenic diet symptoms like tiredness and mental fogs ( ketogenic flu ) are felt, after a while these effects are reversed, and in fact, an increase in concentration and energy is experienced.
Once the ketosis starts, the brain starts to burn ketone instead of glucose. Although the process of change is difficult at first, this has its advantages.
Ketones produced in ketosis are such a useful fuel for the brain that they have even been tested in several studies as a method to counteract memory loss and other conditions.
On the other hand, fewer carbohydrates mean lower levels of sugar; This is also useful to improve brain functions.
The side effects of going into ketosis are very unlikely at first. Especially for the less experienced, the adaptation process usually produces adverse effects, which result in episodes of fatigue.
In a state of ketosis, you will experience fatigue, because the body will have to adapt to a new energy source instead of glucose. If you are engaged in physical culture, your classes may suffer. Be sure to consume a lot of water and salt to cope with fatigue and lethargy.
One way to counteract the fatigue in ketosis is to increase the consumption of electrolytes through supplements that provide sodium, magnesium, and potassium.
Either way, this effect usually does not last more than 30 days. In addition, it is not dangerous and is not a reason to leave a ketogenic diet.
Hunger and constipation
Most high-fiber foods are also rich in carbohydrates — whole grains, legumes, and so on. To cause ketosis in your body, you will have to give them up. And without fiber, your intestinal peristalsis will break: you will constantly experience hunger and suffer from constipation.
Reduced short-term sports performance
Diets that are very low in carbohydrates tend to have the common effect of altering sports performance. This is because the body is left without the energy reserves to which it is accustomed, such as glycogen, and is not easily adapted to extract them from other sources.
The good news is that this effect does not last long: after a few weeks, at most a month, the body begins to learn to burn fat correctly during physical activity to generate energy, which, in the long run, is even better.
Headaches and anxiety
A few days after the onset of the ketogenic diet, you may experience severe headaches. Your brain prefers to work on glucose, so it burns the latest glucose before you switch to ketones. As the brain adapts, you may feel anxious and dispersed.
Some digestive problems
The drastic changes in diet posed by ketogenic diets do not go unnoticed by the digestive system.
At first, the process of adaptation is difficult, as the body assimilates other compounds than carbohydrates. Among the digestive effects of ketosis are the following:
Again, these effects are temporary, and in no case constitute a danger to health in general.
During the first days, it is very probable that most of those who experiment with a ketogenic diet go through periods of insomnia.
This is a common symptom of drastically reducing the intake of carbohydrates, and in most cases, it is usually accompanied by other minor effects, such as waking up in the middle of the night with feelings of discomfort.
A good news here is that this effect is not only temporary but that within a few weeks, many of those who have tried a ketogenic diet have claimed to have a better sleep afterward.
Ketogenic diets are effective in weight loss, and that is the main reason they are so popular. Logically, a first symptom of entering ketosis is just to notice a decrease in body weight.
Many people resort to low-carb diets, including the keto diet for the purpose of losing weight. In the first week, the weight goes away very quickly. This water is drained along with glycogen stores. Well and, partially, fat leaves. Then the weight will be reduced gradually, subject to a calorie deficit. Plus the fact that the shortage of calories may not be as hard as on conventional diets.
The main thing to teach the liver to produce BGB and, when there is no food, use subcutaneous fat reserves for energy supply. Therefore, on the keto diet, it is important to come to a 2-time meal.
Studies have shown that during low-carb diets short and long periods of weight loss are experienced for equal periods. During the first week, this decrease in weight is usually very fast, and then gradually it is normalized until it remains slow and constant.
Cramps in the legs.
To achieve the state of ketosis, it is necessary to go on a diet with a low or zero carbohydrate content. This means that you have to give up many sources of valuable trace elements necessary for normal muscle function, such as sodium, potassium, and calcium. If you do not compensate for their lack from other sources, it can lead to cramps in the leg muscles.