How Fat Is Burned

Dr. Eric Berg 11/30/2024

Let's face it, the world of diets can be overwhelming. There's always a new trend promising effortless weight loss.

But understanding the science behind our bodies empowers us to make informed choices, especially regarding ketosis. Many people wonder what is ketosis and if it can help them achieve their health goals.

Ketosis is a metabolic state where your body shifts from burning glucose (sugar) to primarily burning fat for energy. This occurs when carbohydrate intake is significantly reduced, typically below 50 grams per day.

When glucose is scarce, your liver breaks down stored fat into ketone bodies, which become your body's main fuel source.

This metabolic process offers intriguing possibilities for weight management, improved mental clarity, and sustained energy levels. It's more than just a diet fad.

Understanding What is Ketosis: A Deeper Dive

Our bodies are used to readily available glucose from carbohydrates. Ketosis offers an alternative energy pathway using ketone bodies. These molecules act as a high-octane fuel, providing sustained energy.

How Ketosis Works in the Body

The key to ketosis is significantly reducing carb intake. This forces your body to find an alternative fuel.

This scarcity triggers your liver to produce ketones: acetoacetate, beta-hydroxybutyrate, and acetone.

Ketosis provides the body and brain with energy during carbohydrate restriction. While the brain prefers glucose, it adapts to ketones, functioning optimally even with reduced carb intake.

Ketogenic diet foods

Benefits of Ketosis: Why the Buzz?

Ketosis isn't just about losing weight, although that’s a motivating factor. Ketones offer several benefits.

Research highlights advantages in managing epilepsy, enhancing athletic endurance, and reducing brain inflammation.

It may even lessen cancer risk. Some studies show benefits in improving memory, blood sugar management, and acne reduction.

Achieving Ketosis: The Ketogenic Diet

Many associate ketosis with the ketogenic diet. This involves limiting carb consumption while increasing healthy fats and moderate protein intake.

Different versions of keto exist: standard, targeted, and cyclical. The right one depends on individual needs and goals. Consult a professional experienced in ketosis and restrictive diets.

Nutritional Considerations for Ketosis

A ketogenic diet isn't just eliminating bread, rice, and pasta. It’s about selecting nutrient-dense foods.

Keto is achieved by being in this metabolic state to stay hydrated and increase focus and energy.

Prioritize foods like avocados, nuts, olives, extra virgin olive oil, eggs, grass-fed butter, and full-fat cream cheese.

Also, consider grass-fed beef, fatty fish, and leafy greens. These foods are ketogenic and provide energy. Restrict sugars and processed snacks.

Transitioning into ketosis isn't just about counting carbs; it's about healthy eating habits. Be aware of the possible symptoms and benefits.

Your body can transition into ketosis by using ketones from fat, not sugar, for fuel.

Common Concerns and Misconceptions about What is Ketosis

Concerns about the “dangers” of dietary fat are common when discussing ketosis. One misunderstanding stems from years of advice advocating low-fat diets.

Healthy Keto proteins and vegetables

"Will a high-fat diet clog my arteries?"

There's a fear that high-fat intake leads to clogged arteries. Some high-fat diets, including processed meats, excessive cheese, and other pro-inflammatory foods, may cause negative symptoms.

A critical concern is whether ketosis requires avoiding nutritious fruits due to their sugar content.

Dr. Berg's healthy keto variation emphasizes minimizing refined carbohydrates and even fructose. Consider limiting carbs and staying hydrated to get through any signs of keto flu.

The carb diet can still include healthy fats for the heart and even intermittent fasting for better energy. The keto diet reduces heart issues.

Conversely, people on low-fat or plant-based diets regularly consume whole, raw fruit while remaining healthy. Ketosis differs markedly from high-carb vegan diets.

High-fiber, high-carb diets can spike insulin levels, triggering fat storage. Combining high fat with carbohydrates could nullify gains and potentially impact arteries.

High fat combined with protein might increase insulin resistance. Ketosis has different implications.

Understanding the Role of Fats in Ketosis

Ketosis is a metabolic state where the body burns fat for fuel instead of carbohydrates, making fat intake a crucial component of the keto diet.

This often leads to the question, is saturated fat bad for those on a ketogenic plan?

Research indicates that natural saturated fats, such as those found in grass-fed meats and dairy, can be part of a healthy keto diet when balanced with unsaturated fats from sources like olive oil and avocados.

Conclusion

Ketosis is an altered metabolic state induced by fasting or a very low-carb, high-fat diet. Understanding ketosis isn't about trends; it's about attaining health and maximizing potential.

It could lead to more energy, improved sleep, better brain function, balanced moods, and weight loss. Before making changes, discuss ketosis with your doctor.

Personalized information is essential, as individual responses vary. Once approved, monitor your health changes, including cholesterol and blood ketone levels.

The body breaks down fats to be used for energy, which helps in many ways, including burning fat, reducing high blood pressure, and managing insulin resistance syndrome.

There are also many health benefits not often mentioned by health officials for fear that people would take extreme steps without knowing what to look out for, how to transition, or what steps to take after.

Those considering what is ketosis should understand that they could feel fatigue and other signs often mentioned as "keto flu".

Symptoms of what is often termed keto flu and a sign you're adapting to this process are, upset stomach, bad breath and headache fatigue. This occurs by greatly minimizing any amount of carbs for even healthy people.

FAQs about what ketosis is

How do I know I am in ketosis?

Several indicators suggest ketosis: weight loss, increased thirst, appetite suppression, keto breath (metallic taste), and changes in urine or blood ketone levels. These ketone bodies are the energy source while on this carb diet.

What does ketosis do to the body?

Ketosis shifts your body's fuel source from glucose to fat. This can lead to weight loss, stabilized blood sugar, increased energy, and mental clarity.

It may also affect cholesterol and blood pressure. It is especially helpful for those with metabolic syndrome or metabolic syndrome, insulin resistance, and other issues with insulin.

Ketone bodies help manage blood sugar and blood pressure. The diet provide good energy source without any crash as often seen in those who are on the glucose roller-coaster from eating carbs and sugar.

How long should I stay in ketosis?

There’s no single answer, as individual responses to metabolic changes vary. Consult a healthcare professional for personalized advice.

How long does it take to go into ketosis when fasting?

Entering ketosis typically takes 2-4 days of significantly reduced carb intake or fasting. Factors influencing this transition include your metabolism, activity levels, and carb intake.

What ketosis is in fasting is a bit different from fasting through a ketogenic diet.

A diet high in healthy fats with minimal carbohydrates is still an alternative path to fasting as a way to be in this state of burning fat instead of glucose. If needed, the liver produces its own glucose via protein.