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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Ketosis, a metabolic state where the body primarily uses ketones for energy instead of carbohydrates, has gained popularity in recent years as a strategy for weight loss and improved metabolic health. As the body transitions from relying on glucose to utilizing stored fat for fuel, various signs and symptoms emerge, indicating the onset of ketosis.
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The measurement of ketone levels, either through urine, blood, or breath tests, is a direct indicator of ketosis. Elevated ketone levels signify that the body is actively using ketones as a primary energy source.
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The production of ketones can result in a distinct fruity or acetone-like odour on the breath. This "keto breath" is a common and often noticeable sign of ketosis.
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Ketosis has been associated with reduced appetite. The increase in ketone bodies and the stabilizing effect on blood sugar levels may contribute to a decreased desire for frequent or large meals.
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One of the primary reasons individuals adopt a ketogenic diet is for weight loss. The shift to burning stored fat for fuel can lead to a noticeable reduction in body weight, especially in the initial stages of ketosis.
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Many people report improved mental focus and increased energy levels when in ketosis. The brain efficiently utilizes ketones, providing a steady and reliable energy source.
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Ketosis often leads to increased urination. This is partly due to the diuretic effect of ketones and the body shedding excess water weight in the initial stages.
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Some individuals experience flu-like symptoms when first entering ketosis, commonly referred to as the "keto flu." These symptoms may include headaches, fatigue, nausea, and irritability but typically subside as the body adapts.
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Ketosis has been linked to improved blood sugar control. For individuals with insulin resistance or diabetes, the ketogenic diet may help stabilize blood glucose levels.
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The shift in dietary patterns, particularly the reduction of carbohydrates, can impact digestion. Some people may experience changes in bowel habits as their bodies adapt to the ketogenic diet.
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The diuretic effect of ketones, coupled with the body's increased excretion of water, can lead to dehydration and increased thirst. Staying well-hydrated is crucial during ketosis.
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Entering ketosis represents a distinctive metabolic state with a range of observable signs and symptoms. From the characteristic breath odour to changes in energy levels and appetite, these indicators provide valuable insights into the body's adaptation to a low-carbohydrate, high-fat diet.
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