Ketosis occurs when your body burns stored fat for energy due to a low-carb diet like keto, where you eat high fat and protein but very few carbs. It begins after 3-4 days of consuming less than 50 grams of carbs daily or via fasting. Ketosis can aid in weight loss and reduce hunger, but it's essential to consult a healthcare professional if you have health issues.
Ketosis offers health benefits beyond weight loss:
1. Epilepsy Management: Doctors may recommend ketogenic diets for children with epilepsy to prevent seizures. Adults with epilepsy may also use modified Atkins diets.
2. Heart Disease Risk Reduction: Some research suggests that ketogenic diets may lower the risk of heart disease.
3. Metabolic Health: Very low-carb diets can benefit individuals with conditions like metabolic syndrome, insulin resistance, and type 2 diabetes.
Researchers are investigating these diets for potential effects on conditions like:
4. Acne
5. Cancer
6. Polycystic Ovary Syndrome (PCOS)
7. Nervous System Diseases: Studies are ongoing to assess the impact of these diets on diseases such as Alzheimer's, Parkinson's, and Lou Gehrig's disease.
Symptoms
When starting a keto diet, you might experience temporary symptoms and side effects often referred to as the "keto flu," though it's not a recognized medical condition. These symptoms could be due to sugar and carbohydrate withdrawal, changes in gut bacteria, or immune system reactions. These temporary side effects may include:
- Headache
- Fatigue
- Brain fog
- Irritability
- Constipation
- Trouble sleeping
- Nausea
- Stomachache
- Dizziness
- Sugar cravings
- Cramps
- Sore muscles
- Bad breath (known as ketosis breath)
Drinking ample water can help alleviate or prevent some of these symptoms.
Health Risk
1. Kidney Stones in Children with Epilepsy on Keto Diet: About 1 in 20 children with epilepsy on a keto diet may develop kidney stones. Preventive measures can include the use of a supplement called potassium citrate. If your child is on the keto diet, discuss the risk of kidney stones with your doctor.
2. Breastfeeding and Keto Diet: If you're a new mom, not consuming enough calories or fluids while on the keto diet can potentially impact your breast milk supply. Doctors generally recommend waiting until you've finished breastfeeding before starting the keto diet.
3. Ketosis Pills and Drinks: Some over-the-counter supplements claim to raise ketone levels and come in various forms like pills, powders, and oils. However, there is limited research on their effectiveness and safety. It's essential to consult your doctor before considering any such supplements.
Ketosis and ketoacidosis are different:
1. Ketosis: Occurs when you reduce calorie or carb intake, during prolonged exercise, or in pregnancy. In a healthy state, it's a natural process for energy production.
2. Ketoacidosis: Dangerous condition in which ketones build up, mostly seen in uncontrolled diabetes when there's insufficient insulin. It can also result from illness, injury, dehydration, alcoholism, or an overactive thyroid. A normal low-carb diet does not lead to ketoacidosis.
Call your doctor if you experience these symptoms:
- Thirstiness or dry mouth
- Frequent urination
- Fatigue
- Dry or flushed skin
- Upset stomach
- Vomiting
- Breathing difficulties
- Confusion
- Fruity-smelling breath
- Abdominal pain
For individuals with diabetes, vomiting can be particularly risky. If you've been vomiting for 2 hours or more, contact your doctor immediately.
Ketones
To assess the level of ketosis in your body, you can test for ketones in your blood or urine. You can purchase test strips for home urine testing. Certain blood sugar meters can also measure ketones in your blood. If you're uncertain about when and how to perform these tests, consult your doctor or a diabetes instructor for guidance. It's crucial to note that elevated ketone levels can pose health risks.
By Andrew Anongu, DailyHealth.
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