In this article, I will discuss a simple way to incorporate ketosis into your eating plan. You will learn that ketones are one of the most important energy sources that your body uses to fuel your brain and your muscles.
Ketosis occurs when your blood sugar drops below about 90 mg/dl (milligrams per deciliter). This is about the same as fasting for twelve hours. During this time your body produces glucose, a sugar substitute used for energy.
You might wonder why I call ketosis fasting. The reason is that ketosis can actually be uncomfortable. Your body is trying to break down the glycogen stored in your liver and muscle tissue, forcing it to pull glucose from the blood to create energy.
The reason this occurs is because of the way your own body’s metabolism works. Your pancreas keeps the glucose in your blood by converting the glucose to glycogen, which is stored in your liver. When you are in ketosis, your liver starts converting glucose to ketone bodies (acetone and acetoacetate), which can then be used as an energy source.
How long does ketosis last? For many people, the effect lasts about three days, after which they may require a small amount of carbohydrates to fuel their brain and body. For others, ketosis may last for one to two weeks.
If you have diabetes, the effects of ketosis may become a major problem. It causes dangerously low blood sugar, which will cause hypoglycemia. If you don’t control your blood sugar while in ketosis, you could also experience hypoglycemia.
Changes to your diet will be necessary. It may be a good idea to avoid foods with a high glycemic index and increase your fiber intake. You can also experiment with a fat-reducing supplement if your doctor approves of it.
Once you begin keto, it is important to eat healthy. Keep in mind that your body will not store fat in the form of ketones. You can’t build muscle when you are in ketosis, so don’t think that you are going to lose weight.
Since ketones are primarily used for energy, try to limit the number of protein sources that you consume. Protein does not use your fat stores in order to generate energy. There are some exceptions, including foods such as fish, chicken, fish oil, and eggs.
One of the critical issues with ketosis is that your liver will not be able to metabolize glucose. Glucose will become more concentrated and so will your insulin levels. You will want to keep your insulin levels under control, so you can ensure that you can use your carbohydrate stores to make your energy needs.
As a result, it will be important to eat at least thirty percent carbohydrates, mostly from complex carbs, which you prepare yourself in the kitchen. This will help you avoid problems with keto going out of control. By taking control of your eating plan, you can learn how to successfully switch to keto.