Ketosis is a metabolic state whereby your body uses its fat stores rather than carbohydrates as its main fuel source. When you are in this metabolic state, your energy supply comes from ketones in your blood rather than blood glucose.
There are two ways in which to put your body into this state of ketosis – either by drastically reducing your calorie intake (fasting) or by reducing your carbohydrate intake and increasing your consumption of foods rich in fat (nutritional ketosis).
Our Total Solution and 800 calorie diet plans allow you to safely enter ketosis through fasting by providing you with meal replacements that allow you to reduce your calories to the level required for ketosis while ensuring you consume all the nutrients you need to remain healthy.
Do I need to be in ketosis to lose weight?
Entering a state of ketosis, in which your body burns fat for fuel, can support weight loss as it may allow you to feel satiated and help you to burn fat at a high rate.
However, entering into a calorie deficit - in which you consume less calories than you burn off - will result in weight loss, regardless of whether you enter into a ketogenic state.
How will ketosis help me lose weight?
Ketosis is a popular method for fat and weight loss. When you drastically reduce your calorie intake below that which your body requires, you will enter a state of ketosis.
Consuming 800 calories a day or less on a very low-calorie diet (VLCD) such as our Total Solution or 800 Calorie Plan will mean that once your body uses its energy reserves of glycogen it will start to instead burn fat from its fat stores, resulting in weight loss.
What are the health benefits?
Research shows entering a state of ketosis can have a positive effect on lowering the risk factors associated with:
High cholesterol levels
Increased blood pressure
Type 2 diabetes
Ketosis also aids the body’s ability to burn visceral fat (fat stored around the midriff).
Will I be hungry?
While initially you may experience hunger and sugar cravings in the first few days of your diet – due to your body adjusting to the change in calorie intake - the presence of ketone bodies typically has a positive appetite-suppressing effect.
Why is a food week important while in a state of ketosis?
Including a food week – in which you up your calorie intake and introduce low-carb meals into your diet for every fourth week - is not only important for your health but can also help to maximise your weight loss results.
As your body adjusts to the reduction of calorie intake, your body will become adapted to running on less calories and this can consequently result in a weight loss plateau. By introducing a week of increased calories, this will allow your body to adjust again to an increased level of fuel, so that when you return to a reduced level of calories, you are more likely to experience more significant weight loss than if you do not include a food week into your plan.
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 significantly 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.
As your body adapts to the state of ketosis, you may also experience some further benefits - such as increased energy and reduced appetite – in addition to weight loss!
What should I eat to help me stay in ketosis?
Depending on which exante plan you follow, you eat either 3-4 exante meal replacement products per day or you will eat exante meal replacement products in addition to normal everyday foods from our 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 recipes.
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