Ketosis is a metabolic state that occurs when the body uses fat as its primary energy source instead of glucose. This process produces ketones, which are molecules generated in the liver from fatty acids.
Ketosis is often associated with low-carbohydrate diets like the ketogenic diet, but it can also occur naturally during fasting or prolonged exercise.
Ketosis begins when carbohydrate intake is drastically reduced, typically to fewer than 50 grams per day. This causes the body to deplete its glycogen stores, shifting to fat for energy. The process can take anywhere from 2 to 7 days, depending on factors such as:
A ketogenic diet emphasises high-fat, moderate-protein, and low-carbohydrate foods. Here are some staples:
You can recognise ketosis through several signs and symptoms, including:
While ketosis is generally considered safe for most people, it may not be suitable for everyone.
Potential Benefits:
Risks and Side Effects:
Ketosis typically begins within 2–7 days of reducing carb intake to less than 50 grams per day.
For most healthy individuals, ketosis is safe. However, it can be harmful for people with certain conditions, such as diabetes, without medical supervision.
Ketone levels can be tested using blood, urine, or breath tests. Physical symptoms like bad breath and reduced appetite are also indicators.
