- The ketogenic diet is a trendy plan with high fat and carbohydrate content.
- By lowering carbohydrate intake, your body burns stored fat as fuel.
- Getting into a ketogenic state is not easy, but there are four signs to watch out for.
If you're reading about weight loss transformations or looking at nutrition-oriented Instagram accounts, you've probably seen people swarming about the ketogenic diet: a plan with high fat, moderate protein, and low carbohydrate levels Helping you can lose weight.
The goal of the diet is to achieve ketosis, that is, when your body deals with combustion, fat instead uses carbohydrates as a typical energy source.
In general, our body is fueled by glucose in the form of carbohydrates such as flour, grains, vegetables and fruits. However, if you dramatically reduce your carbohydrate intake in the keto diet, your body will instead be eating stored fat. Your liver uses the fat to make acids, called ketones. These ketones are released into the bloodstream and used as an energy source.
But getting ketosis is not always easy, says registered dietitian Melanie Boehmer of Lenox Hill Hospital.
"Sometimes people try to meddle and lower their carbohydrates enough," she explains Men's Health.com . Or dieters lower carbohydrates but have a cheat day taking them out of ketosis. It recommends keeping 20-30 grams of carbs per day to maintain the ketogenic state.
But how do you know when you've reached this fat burning mode? Fortunately, there are some common signs of ketosis that you need to watch out for.
These signs usually appear within two weeks of getting your body into ketosis, but if you follow the diet properly, they should not last long. Once your body has adjusted to the new fat burning condition, the signs should disappear. If one of them gets stuck for more than three weeks, it may be an indicator that you are eating too many carbohydrates and getting into and out of ketosis.
Here are four common signs of ketosis:
1. They are plagued with smelly breath and BO
. Ketosis is good for your waist, but it can be bad for your social life – at least in the short term – as it causes bad breath and smelling sweat.
Your body produces byproducts when it breaks down fat for energy, one of which is acetone – yes, the same acetone that you find in nail polish remover. This waste is eliminated by urine, sweat and breath, says Böhmer. How bad is the smell?
"It is described as a fruity odor, but not in a good way," says Böhmer.
Until the smell subsides, our expert advises frequent brushing and popping of sugar-free mints.
2. They're just too tired for life
When your body gets used to its new low-carbohydrate pathways, you're probably feeling tired. Boehmer recommends avoiding strenuous activities in the first few weeks as your body gets used to burning fat.
"Do not hesitate and keep the impact low," she says. "The decision to drive a half-marathon while trying to get into ketosis is probably not the best idea."
After two weeks, you should start to feel more energetic and have no problem tackling your usual fitness routine.
3. Developing Convulsions
Lowering carbohydrates can unbalance your electrolyte and mineral balance. This means that you may have a shortage of potassium, sodium and magnesium, explains Böhmer. All three help prevent cramps, so you may be in pain.
While many keto-fanatics love to eat decadent foods like cheese and bacon, the dietitian says it's important to eat nuts, seeds, avocados, leafy greens, and fatty fish to make sure that You get enough minerals.
4. They have difficulty in shitting
Keto dieters are usually disturbed for two reasons. First, they do not consume fiber-filled foods, such as oatmeal, which are carb-heavy but stay regular. Second, carbohydrates are converted to glycogen, which has a high water content to be used as energy. If you do not eat carbohydrates, the amount of water in your system will be reduced, which makes it hard to shit.
The best way to combat this is to make the most of the carbohydrates you consume.
"You should get carbohydrates from non-starchy vegetables and things that contain a lot of fiber," says Boehmer. Cauliflower, broccoli and leafy vegetables are all good picks.
Böhmer says the best way to minimize these unpleasant side effects is to stay consistent.
"If you commit to it, you have to fully commit yourself," she says. "Keep your carbohydrates between 20 and 30 grams [per day]."