Ketogenic Explained: Ketosis Meaning and Keto Diet Guide

The ketosis diet, also known as the ketogenic diet or the keto diet, is an expanding trend in the world of weight loss and wellness. But what is ketosis?  Is ketosis healthy? How does ketosis diet work? How long does it take to enter ketosis? What are the benefits and are there any dangers or side effects of the ketosis diet?

In this article, you’ll get detailed answers to all of these questions, along with a 1-day ketosis meal plan and a list of keto foods. In addition, you’ll also learn the foods that you have to avoid while following the ketosis diet system for maximum weight loss and health benefits.

What is ketosis diet (ketogenic diet)?

The ketosis diet, also known as the ketogenic or the low-carb diet, is based on reducing carbohydrate intake and limiting protein to an adequate amount while promoting high-fat consumption.

The main purpose of following a ketosis diet is to put the body into the ketosis state as soon as possible.

Ketosis diet benefits

To prepare a balanced ketogenic diet menu, 70% of your plate should consist of healthy fats, 25% protein, and only 5% of carbohydrates. The amount of carbohydrates you consume should not exceed 35-50 grams.

You can use the below list of foods for the keto diet to help prepare your daily

Although the most well-known benefit of the ketosis diet is making weight loss easier by helping you burn more fat, it also has other health benefits:

• Increasing the level of good cholesterol (HDL) and reducing bad cholesterol (LDL).
• Improving heart health.
• Protecting brain functions against Alzheimer’s, Parkinson’s, and epileptic seizures.
• Reducing blood sugar and insulin levels.
• Reducing inflammation factors.
• Reducing the symptoms of polycystic ovary syndrome (PCOS).
• Reducing skin problems such as acne.
• Making you feel fuller and reducing your appetite.
• Facilitating weight loss.

Reducing the fat around the waist area.

How does ketosis diet work?

Normally, the body uses glycogen (the stored version of broken-down carbs) for fuel. But when the body runs out of glycogen, it starts to burn fat as fuel.

After a while, the fatty acids start to break down and ketone bodies appear as the body’s new energy source. And this is when your body enters the ketosis state.

Is ketosis diet safe?

As listed above, ketosis dies has many health benefits, but it is not suitable for everyone.  You should not follow the keto diet if you:

• have kidney disease,
• have liver or pancreas-related problems,
• have heart disease or are in the risk group,
• are pregnant or breastfeeding, or
• have type 1 diabetes.

If you are outside of any of these groups, it is probably safe for you to follow a ketosis diet. But still, consulting a healthcare professional before starting such a strict regimen may be the best option, as you may be in the early stages of these circumstances without being aware of them.

What are the side effects of ketosis diet?

While the ketosis diet has many health benefits, it also has some side effects. Although these side effects are not seen in everyone, it is useful to be informed before starting the ketosis diet.

Your body may react to cutting the carbs out of your diet with some flu-like symptoms in the short term, which is called keto flu. The most common ketosis diet side effects in beginners are:

• Bad breath
• Headaches, weakness, and thirst due to loss of water in the first weeks
• Changes in digestive pattern (diarrhea or constipation)
• Hypoglycemia (low blood sugar) due to reduced carbohydrate intake
• Sugar cravings
• Frequent urination
• Poor concentration
• Fatigue
• Brain fog
• Nausea
• Irritability
• Difficulty sleeping

Whether or not you experience keto flu depends on you as an individual; some people develop symptoms, some don’t. Keto flu is a sign of adaptation to a new diet program and takes approximately 1 week to get over.

Although these side effects are not pleasent to experience, you may consider them as the symptoms of ketosis, so that you’ll understand that you’re in ketosis state.

Most of these side effects are temporary and will disappear on their own after a while if a balanced diet is followed. If the side effects are very intense or continue for a long time, you should consult a doctor.

How to enter ketosis

• Ketogenic diet or ketosis diet: The keto diet, also called the ketosis diet, is an eating approach based on limiting carbs. Instead, healthy fats become a major part of your meal plans. Reducing your carb intake makes your body consume your stored glycogen faster, beginning to use fat as its main source of fuel.
• Intermittent fasting: Intermittent fasting is one of the best ways to get into the ketosis state. This essentially means eating literally nothing for a certain period of the day and eating whatever you want in the remaining time. It takes approximately 18 hours of fasting to enter the ketosis zone. If you’re looking to fire up ketosis, you can combine intermittent fasting with the ketosis diet. Here is our Ultimate Guide of Intermittent Fasting. You can get your personal schedule by getting Fasting Kompanion and keep your fasting on track.
• Exercising: In addition to a low-carb diet and fasting, sweating helps you reach ketosis quickly. Through exercise, especially high-intensity types such as HIIT, jogging, or cardio workouts, you consume your glycogen stores, so your body enters the ketosis phase. You may be unwilling to exercise during the initial period of a keto diet or fasting. If you experience dizziness or fatigue, you can consider doing lighter exercises like yoga.

What can you eat on a keto diet?

In addition to reducing carb intake and increasing fat consumption, it is also important to consume protein in moderation, as excess protein is converted into glucose and used as the body’s primary fuel, which you’re trying to avoid if the aim is to enter ketosis as soon as possible.

To prepare a balanced ketogenic diet menu, 70% of your plate should consist of healthy fats, 25% protein, and only 5% of carbohydrates. The amount of carbohydrates you consume should not exceed 35-50 grams.

You can use the below list of foods for the keto diet to help prepare your daily meals.

Ketosis diet meal plan

If you’re still wondering what to eat in a day, this 1-day keto diet meal plan can help you organize your daily menu.

What can’t you eat on a ketosis diet?

Since the ketosis diet is a low-carb diet, you can’t eat foods with high glycemic index levels, such as:

• Pastry foods like bread, cake, pasta
• Starchy and high-carb foods such as cereals
• Most fruit (except the low-carb fruit in the list above) and all kinds of fruit juices
• Starchy vegetables with high carb levels such as potatoes and carrots
• Fries, trans-fat foods, junk food
• Legumes (peas, kidney beans, lentils, chickpeas, dry beans)
• Honey and any form of sugar
• Milk
• Alcohol

To sum up

Ketosis diet sure has several benefits but it definitely is not suitable for everyone. Consult with your doctor to see if you’re eligible to follow this regimen.

If you’re OK to go, know that it is normal for beginners of the ketosis diet to have difficulties and experience some side effects in the first few weeks. The hardest part may be to minimize your carb intake, as many of us are used to turning to junk food and high-carb pastries for a quick energy boost. By following a balanced ketosis diet meal plan, you can get rid of these side effects over time.

To get the most out of the ketosis diet, following it while also practicing intermittent fasting and exercising regularly is the ultimate way of entering the ketosis state, and will give you the best results.