Simply put it’s a metabolic state where your body uses its fat stores as its main source of energy.
This is usually as a result of reduced calorie and carbohydrate intake, but can also be during natural periods of fasting such as during overnight sleep when your body’s metabolism naturally switches into ketosis.
When you’re in this metabolic state, your energy supply comes from ketones in your blood rather than blood glucose.
What are ketones?
Ketones are a by-product created by your body when fat is burned rapidly. The presence of ketones in your body above the normal level indicates ketosis is taking place. This essentially means that your body has begun to utilise fat stores to fuel it's everyday functions.
How will it help me lose weight?
When you consume fewer calories than your body requires, your body enters ketosis. On very low calorie diet (VLCDs) plans or low calorie diet (LCDs) plans, such as Exante Diet plans, where you cut your calorie allowance to between 600 and 1200 calories, your body will use its energy reserves of glycogen then start to burn fats from its fat stores resulting in weight loss.
Is ketosis the same as a ketogenic diet or keto diet?
It's the metobolic state achieved through a ketogenic or keto diet. This type of diet aims to replicate the effects of fasting through calorie restriction and reduced carbohydrate intake. When you fast, your body utilises fat instead of carbohydrates as the main source of fuel. Exante Diet plans promote a ketogenic state through calorie restriction and reduced carbohydrate intake.
What are the benefits?
Being in the ketogenic state increases your body’s ability to utilise fat as its main fuel source and therefore reduce your body’s fat stores, particularly visceral fat (fat stored around the midriff).
The presence of ketone bodies has a positive effect suppressing appetite.
Ketones release as a result of rapid fat burning. When ketone bodies are not required they are simply excreted through urine as a waste product meaning no excess energy is stored increasing body weight.
When carbohydrates are not used they are converted to fat and stored. A ketogenic diet significantly reduces carbohydrates from the diet ensuring that no excess calories are stored within the body.
• Being in a ketogenic state may have a sparing effect on protein. As the brain becomes more adept and familiar with using ketones as an energy source, muscle protein breakdown reduces resulting in a preservation of lean body mass.
Following a ketogenic diet can lead to weight loss and as a result have a positive effect on risk factors associated with being overweight or obese such as cardiovascular disease, high cholesterol levels, increase blood pressure and type 2 diabetes.
How do I know if I’m in ketosis?
Everyone responds differently to being in a ketogenic state. Not all side effects are experienced and most subside as your body becomes more adept at burning fat as its main source of energy.
In the early stages, fatigue is common. This occurs as you adapt to the reduced intake of carbohydrate and your body shifts from carb burning to fat burning.
Your body breaks down its stored glucose leading to the release of a lot of water, and your kidneys will remove this excess water. As a result, dehydration can be common. You should compensate for this by increasing your water intake.
As ketone levels increase in your body some convert to a chemical called acetone, leading to a metallic taste in your mouth. Sugar-free chewing gum can help alleviate any unpleasant tastes.
Some people on a ketogenic diet may also have experienced some initial hair loss. There is no conclusive evidence however, that ketogenic diets lead to hair loss. Hair loss may occur as a result of numerous factors, including stress or a reduced uptake of iron.
What should I eat to help me stay in ketosis?
Depending on which Exante Diet plan you follow, you eat either Exante Diet meal replacement products per day only or you will eat meal replacement products in addition to normal everyday foods from a recommended list.
If you’re on a low calorie week in line with your plan or when you’re re-introducing normal everyday food into your diet, aim for low carb, high-protein food choices and try some of our handy recipes.
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