What Is Ketosis?
Ketosis is a process that occurs in the body when carbohydrate and insulin levels are too low so the body releases ketones (chemicals made in the liver) which it can burn and use for energy.
Putting the body in a prolonged state of ketosis is a popular method of weight loss because it enables you to maintain muscle mass and keeps you feeling fuller than other restrictive diets. A keto diet is extremely low in carbs but high in protein and fat, keeping the body in ketosis. You will usually enter ketosis after 3-4 days by consistently eating 50g or less of carbohydrates per day or you can kickstart your keto diet by fasting. You can also enter ketosis when pregnant or during long periods of exercise.
What are the side effects of ketosis?
Remaining in ketosis will likely cause you to experience some side effects particularly at the beginning when your body is still getting used to it. Some of the most common side effects include (but are not limited): headaches, tiredness, irritability, trouble sleeping, constipation, nausea, dizziness, muscle aches. Some people also report feeling generally ill for the first week of a keto diet, this is possibly due to sugar/ carbohydrate withdrawal or it could be a result of changes to your gut bacteria.
However, all side effects will usually be temporary and you can find that drinking lots of water will help to reduce them. If your side effects don’t start to subside then it’s best to consult a medical professional to ensure that you don’t enter ketoacidosis.
Ketosis and Diabetes
Following a keto diet can help individuals with type 2 diabetes (insulin resistance) because ketosis will keep your blood sugar levels lower which means that your body will need less insulin.
It’s important to be aware that following a ketogenic diet can lead to hypoglycemia (low blood sugar), especially if you are on medication for controlling your diabetes. If you experience symptoms such as shaking, sweating, anxiety, a fast heartbeat, or dizziness.
If you are diabetic and want to try a keto diet then it’s a good idea to consult your doctor first, particularly if you have type 1 diabetes. You will also need to keep an eye out for symptoms of ketoacidosis, which can occur from a build up of too many ketones in the blood. People with diabetes can get diabetic ketoacidosis (DKA), which is when insulin levels get dangerously low and ketones build up to dangerous levels causing your blood to become too acidic. Symptoms of DKA are: thirstiness, excessively frequent urination, fatigue, dry/ flushed skin, sickness, confusion, fruity breath, stomach pain. Diabetics can also get DKA when sick, injured, dehydrated, or when they don’t take enough insulin.
Can you test your ketone levels?
Yes, you can test your ketone levels at home! You can buy test strips that measure the ketones in your urine which enables you to check how much ketosis is going on in your body.
