What does ketosis mean?
5 Best Foods To Keep You In Ketosis
This is how to know the 5 best foods to keep you in ketosis.
And a full explanation about ketosis and body reactions and so many Information that you need to know about keto diet and food.
What is ketosis?
ketosis is the metabolism of fats.
So, the body gets energy from sugar. Glucose is converted to the energy supplier with oxygen help. If there are no carbohydrates for producing energy for a long time, your body will help itself in other ways. This is where ketosis comes in.
That’s why we are going to see the 5 Best Foods To Keep You In Ketosis.
As soon as your body’s energy stores are consuming, so, ketogenesis begins in the liver.
Our body converts fats and proteins into energy suppliers.
During oxidation, the breakdown of fatty acids, the coenzyme acetyl-CoA is formed. It is from this that the ketone bodies are made, which provide your body with energy.
The process of ketosis only begins when glucose stores are completely empty. This means that neither carbohydrates from the last meal nor stored carbohydrates (glycogen reserves) must be present in the muscles and liver.
Carbohydrates are always the number 1 source of energy for your body. Ketosis only occurs when all the carbs have been used up. Therefore, ketosis is also known as ► “starvation metabolism”. To ensure a sufficient supply of vitamins in ketosis, it can make sense to supplement with our daily vitamins.
By the way, you don’t have to worry about the energy supply to your brain in ketosis. Ketone bodies are water-soluble and can be transported via the blood. In this way, they overcome the blood-brain barrier and are available to the brain as a fast supplier of energy.
Side fact: With an average body fat percentage, a person can survive about 1.5 – 2 months only on fat reserves.
What are ketone bodies?
Ketone bodies are not just fats, they are created when fatty acids are metabolized. The ketone bodies acetoacetate and hydroxybutyrate serve as energy suppliers. As a by-product of ketosis, acetone is also produced in the oxidation process. This is simply exhaled.
Because of this, ketosis and bad breath often go hand in hand. Bad breath is not uncommon when switching to the ► keto diet. This is due to the acetone in the exhaled air. After a few weeks, however, it subsides. The more efficient your ► ketogenesis, the less acetone is produced.
How do you get into ketosis?
You must reduce your daily carbohydrate intake to 30–50 g and get your main energy from fats.
You get into ketosis by:
- Fasting for more than 24 hours and then eating a ketogenic diet.
- Reduce your daily carbohydrate intake to below 50 g over a period of at least 2 weeks and get your energy primarily from fats.
- Combine intermittent fasting and a ketogenic diet.
You are might not going to get into ketosis after your first fasting period.
So, after about 16 hours fasting, the body will start burning more energy from stored fats and the fat metabolism is getting higher.
After some intervals of intermittent fasting you are not going to feel hungry and you will get used to.
For getting into ketosis rapidly, the glycogen and carbohydrate stores in the body has to be empty for 24 hours.
Note: With doing exercises you empty your glycogen stores faster.
As soon as carbohydrates are not available in body stores. It starts to make the important enzymes to switch into ketone bodies
How long does it take to get into ketosis?
It takes an average of 4 to 7 days for your body to switch to ketosis.Depending on your metabolism and eating habits.
You can switch to the ketogenic metabolism permanently by eating ketogenic consistently and controlling the limit of daily carbohydrates (30g to 50g).
Measuring ketosis: how do you know you’re in ketosis?
After you’ve done everything, you can get into ketosis, it makes sense to also measure whether it really worked. There are subjective methods that are simply based on body awareness and objective measurement methods that measure ketosis.
Anyone who has a lot of experience in ketosis and in the alternation of glucose metabolism and ketosis, and his body is doing well, can mostly rely on subjective body perception.
Your body awareness is required here. You can tell whether you are in ketosis by these signs.
- Satiety well after meals
- regular, moderate feeling of hunger
- no food cravings or sugar cravings
- relaxing overnight
- slightly fruity bad breath
What’s the point of ketosis? 6 benefits of ketosis
Ketosis is nothing new. Long-term ketogenic diet is more likely. Followers of the ► keto diet swear by ketosis as a performance and health booster. These are the 6 main benefits of ketosis.
1 ketosis makes you feel full
When you don’t eat for a long time, your stomach releases the hormone ghrelin. Ghrelin is also called the “hunger hormone”. It tells your brain that it is time to eat.
Studies have found that some subjects’ ghrelin levels decreased during ketosis.However, this cannot be generalized. Other studies found that some subjects feel very hungry despite ketosis.
The metabolism of every person is highly individual and complex. Given this background, it is difficult to make generally valid statements. The best thing to do is to try for yourself how well you can cope with longer breaks in eating. Intermittent fasting is a great way to get a glimpse into the world of ketosis.
Tip: If you feel like pancakes on your way to ketosis, try our protein pancakes. Our organic peanut butter is the perfect keto topping.
2 Ketosis helps reduce body fat
On the one hand, this is due to the fact with a ketogenic diet there is no excess glucose that can be stored as love handles. On the other hand, ketone bodies built from fatty acids are either used to generate energy or excreted in the urine. During ketosis you are permanently in fat burning mode.
But third-party variables can also play a role here: Those who opt for a ketogenic diet often pay careful attention to their calorie intake.
3 Ketosis prevents food cravings
During ketosis, you will have stable blood sugar and insulin levels. Your insulin level is closely linked to your food intake and all forms of sugar. The higher your blood sugar level, the more insulin is expelled.
The hormone is responsible for lowering your blood sugar levels again by ensuring that the sugar is either immediately converted into energy (ATP) or stored as glycogen in the liver and muscles.
Rapid increases and drops in insulin levels cause food cravings. This desire for more sugar is interrupted in ketosis: the lack of carbohydrates means that your blood sugar level remains stable. You are full longer and have no more sugar cravings.
4 Ketosis boosts your focus
The stable blood sugar level thanks to ketosis not only prevents food cravings. Thanks to the more even supply of energy to your entire organism, especially the brain, there are no sudden drops in performance. This allows you to focus better and longer on one thing.
5 Ketosis can decrease inflammation.
On average, we eat too much sugar. Most of all, sugar hidden in convenience foods, ice cream and the like add up. The consequence of high sugar consumption is, among other things, chronic inflammation, which often manifests itself in blemished skin or digestive problems.
While in ketosis or working towards your ketosis, you automatically eat less sugar and avoid its pro-inflammatory effects. There are also studies that suggest that ketone bodies can reduce inflammation-promoting enzymes.
Tip: Eating less sugar is easier than you think. Our free 5-day sugar-free challenge prepares you for a sugar-free diet.
6 With ketosis, the ultramarathon might still be something
At least if the journey is the goal. When you run, cycle or hike comfortably, with moderate endurance sports in the aerobic intensity range, your body burns fat. The better he is used to ketosis, the more efficient the energy production from fat will be. Your body then runs almost permanently in feel-good mode.
By the way, there are also high-performance athletes who achieve record performances in ketosis even in anaerobic intensity ranges. To do this, however, you have to be sure that the ketogenic ► diet suits you and go through a well-planned transition phase. If this is of interest to you, it is best to contact an experienced nutrition coach.
Is Ketosis Healthy?
Ketosis has many health advantages: like the reduction of oxidative stress, it helps in weight loss and supply of fast energy, it increases brain health and treats Alzheimer and so many other diseases.
Many studies prove these positive effects of ketosis.
Is Ketosis Dangerous? – Disadvantages of the ketogenic diet
Ketosis is not dangerous; it is simply an alternative energy production process for the body. As in the section “What is the point of ketosis?” explains, this also has some advantages.
Ketosis is a source of energy for our body as we mentioned above.
But, following ketosis has less problems than the ketogenic diet anyways.
Restricted food choices
This is less of an issue with intermittent fasting. If your goal is to be permanently in ketosis, you can’t avoid switching to the ketogenic diet. This often leads to fewer fruits and vegetables on the table.
In theory, it doesn’t have to be. But lack of time, no desire to cook and the lack of availability of healthy, low-carbohydrate snacks on the go often lead to eating more animal snacks than veggies.
3 Saturated fat and animal protein
The ketogenic diet encourages people to eat a lot of animal protein. The metabolism of animal protein puts more stress on the kidneys than the metabolism of vegetable protein. This is not a problem for healthy people who drink a lot. If you have kidney problems, discuss a ketogenic diet with your doctor beforehand.
In addition, if you eat a lot of fat, you run the risk of eating a lot of saturated fat. These are repeatedly examined in the context of coronary diseases. Therefore, when choosing your foods for ketosis, always pay attention to high-quality fats with a high proportion of unsaturated omega-3 fatty acids .
Tip: You can find out everything about the different fats, which you should eat and which you prefer to stay away from, in our article on foods with healthy fat.
Ketogenic Diet Nutrition Plan – The Basics
The goal of a ketogenic diet is to reprogram your body from glucose to ketone bodies as the primary energy source, to establish the metabolic state of ketosis.
The main features of the ketogenic diet are therefore a high fat intake with moderate protein and minimal carbohydrate intake. The upper limit of the daily carb intake in the keto scene is often 30 to 50 g.
In order for you to actually implement this, the best thing to do is to put together a nutrition plan for your ketogenic diet. Try to hold out for 6 weeks and then make small adjustments to the areas that don’t work for you.
To do this, watch exactly how you feel about which foods: When are you full of energy? When to be tired and bloated? How is your digestion going?
The most important thing about the ketogenic diet is to make sure you have healthy and balanced food choices. If there are nutrient deficits and an excess of saturated fatty acids, it is not ketosis that is to blame, it is simply your diet.
What the right ketogenic diet plan looks like for you depends on your digestion, goals, calorie expenditure, and lifestyle.
To really get into ketosis, you must strictly adhere to the macronutrient distribution of the keto diet. The following breakdown applies as a guideline:
- 75% fats
- 20% protein
- 5% carbohydrates
Do you want to lose weight or build muscle through ketosis? Then you must plan a calorie deficit or a calorie surplus in your nutrition plan.
Ketosis foods – quality over quantity
Choosing the right foods is a prerequisite for successful and healthy ketosis.Classic baked goods, dried fruits, sugar, and confectionery are now taboo. But if you’ve been looking forward to fried chicken nuggets and cheese balls, you’re wrong. During ketosis, healthy foods are on the diet.
Where food comes from and how it is processed has a direct impact on the nutritional content and quality of the fats.
Apart from that: Animal products from factory farming are not only qualitatively inferior in many respects, but also ethically cannot be combined with the ecological and social challenges of our age. Saving on the quality of food always has negative consequences for other people, animals, nature and, above all, your health.
The higher quality your food, the higher its nutrient density. Therefore, use the following criteria when choosing your ketosis foods:
- Organic quality
- Free range eggs
- Free-range animal products or regional game
- Fish from sustainable Wild-caught
Ketosis foods: healthy fats
First things first: During ketosis, fats make up about 75% of your total energy intake. That’s why they must be particularly healthy. The oils of your choice are coconut oil , linseed oil, rapeseed oil, or olive oil. Eighth for oil always extra virgin quality and buy at the best n bio-oil. Ghee, clarified butter, is also a good food for ketosis.
Other sources of fat are nuts, seeds, and avocado. Even Chia seeds convince with a good ratio of omega-3 to omega-6 fatty acids. Among the animal foods, fatty sea fish is on the list of ketogenic foods.
So, you can refer to our article ” ►Foods with healthy fat” to know in details the best healthy fat foods.
Ketosis foods: fruits and vegetables
As with any other diet, vegetables are your staple food in the ketogenic diet. Since some vegetables are real carbohydrate bombs, you must look carefully at vegetables.The more starch a vegetable has, the more carbohydrates it has.
Sweet potatoes, pumpkin and carrots are only allowed on the plat, if you have a close eye on your other carbohydrate intake on that day.
In addition to many vitamins and minerals, fruit usually also contains a lot of fructose. Therefore, always consider it something special and enjoy it in moderation.
It’s easy for you in the berry season: blackberries, raspberries, currants, and strawberries contain little sugar. And strawberries are still available for a full 3 months.
Ketosis foods: protein
In addition to fat, avocado and nuts also provide you with high-quality protein. The same goes for healthy sea fish. Regional plant-based lupine products and tempeh also often have a good ratio of protein to carbohydrates.
If you get your protein from animal foods, such as eggs, quark, or meat, make sure to buy pasture-raised products of the highest organic quality. Only then can you be sure that you are consuming high-quality proteins.
Protein shakes are the ideal protein kick for in between meals in the ketogenic diet.They combine fewer carbohydrates and high-quality protein. 100% vegan or with milk protein from grazing.
Ketosis foods beverages
It almost goes without saying: During ketosis, all sweetened drinks and fruit juices are taboo. Milk and plant-based milk alternatives also often have too high a sugar content.
Still, it is important to drink enough. Your main liquid supplier should water be n. Also, unsweetened tea, infused water, or homemade iced tea without sugar are great.
► Bread, baked goods, and all types of grains have too many carbohydrates for the ketogenic diet. Good news: Pancakes & Co are still in there. Simply bake with coconut or almond flour to replace carbs with healthy fats.
The salvation for all bread lovers is our vegan protein bread with unbeatable nutritional values.
By the way: all types of sugar are also taboo. This also includes coconut blossom sugar, honey, all syrups and added fructose in foods.