1

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Can someone explain ketosis to me?

Answered on August 19, 2014
Created December 17, 2012 at 3:04 AM

I've been reading a lot about nutritional ketosis. I am wondering what the benefits/disadvantages are and what sort of macronutrient ratios/diet plan would constitute the ketogenic diet.

Ed0cb30f40daff568778b776b2a5a81d

(943)

on July 03, 2013
at 05:44 PM

@elle you shouldn't eat too much protein as that will be converted to glucose in the liver by gluconeogenesis which will kick you out of ketosis.

8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on July 03, 2013
at 04:38 PM

There are more disadvantages than that - http://perfecthealthdiet.com/2010/11/dangers-of-zero-carb-diets-i-can-there-be-a-carbohydrate-deficiency/ Plus the other posts in the series.

8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on July 03, 2013
at 04:36 PM

Please read the dangers of too low carb diets here (there are 4 parts): 1.Dangers of Zero-Carb Diets, starting here: http://perfecthealthdiet.com/2010/11/dangers-of-zero-carb-diets-i-can-there-be-a-carbohydrate-deficiency/ I: Can There Be a Carbohydrate Deficiency? Nov 10, 2010. 2. Dangers of Zero-Carb Diets, II: Mucus Deficiency and Gastrointestinal Cancers A Nov 15, 2010. 3.Danger of Zero-Carb Diets III: Scurvy Nov 20, 2010. Your brain can run on glucose or ketones and there are advantages and disadvantages to each. Eating glucose from starch (potatoes, etc.) is not a weakness.

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on December 17, 2012
at 07:44 PM

Leafy greens you can go crazy on, they are not enough carbs to mess up entering ketosis. Just try and avoid the more starching vegetables like carrots, pumpkins, yams and winter squashes. Meats actually have higher nutrient content than vegetables, so don't worry about becoming deficient in anything. Unfortunately, fruits and nuts are a though one to cut down on, but especially in the beginning, you have to. You can have a handful of cashews or almonds but nothing too much. Just cook the vegetables you do eat in a bunch of fat, to balance out the carbs you don't want!

6f4425e3c7dc0efe60da531c5d991487

(373)

on December 17, 2012
at 02:32 PM

Great link. Thanks!

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on December 17, 2012
at 12:42 PM

It sounds like you need to read more about it. If these basics aren't clear to you you have work to do. Please don't jump into something like this without full knowledge and understanding. You won't get that on a message board no matter how wonderful the replies here may be. Sorry but I hate seeing people going off with inadequate information then claiming that low carb or VLC or ketosis didn't work or made them sick or whatever.

2f0bef2f551a38a956b19bd7a2d8b06a

(147)

on December 17, 2012
at 06:19 AM

Thanks this answer makes a lot of sense to me. I'm just wondering about the amounts of vegetables. I feel very healthy when I eat vegetables and like to eat a lot of them. If I'm trying to achieve only about 10% how much should I be eating? Do you think I'll have to cut back and eat much more meat? Is that healthy? I also LOVE fruit and nuts. I guess I'd have to cut those out as well, correct? Sorry for so many follow up questions. Hope you can give me some good info again. Thanks a lot.

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on December 17, 2012
at 06:12 AM

But once those are gone, the body switches to burning fat.

E253f8ac1d139bf4d0bfb44debd1db21

on December 17, 2012
at 05:51 AM

you cant go into ketosis from skipping a single meal if theres carb available in liver and muscle

Eed7dabde3d61910685845e04605267f

(2934)

on December 17, 2012
at 05:05 AM

in context. That's context though - you're making aboslute statements that don't reflect the nuances and contexts of debates that exist regrading this.

Eed7dabde3d61910685845e04605267f

(2934)

on December 17, 2012
at 05:05 AM

Sorry, all those benefits are not exclusively derivd from being in ketosis. Besiedes, gucose needs for te brain are pretty much static regardless of whether you're in ketosis or not. Paul Jaminet and others also advocate alternatives to being in ketosis that reflect some of the potential 'disadvantages' that apply in context. Whether caveman did it is beside the point, (and what is 'natural'? anyway). Caveman 'natrually' gorged on honey when they could, does that mean you argue that ppl now should and that this had benefits? Maybe (refeeding) does...

3327924660b1e2f8f8fc4ca27fedf2b2

(2919)

on December 17, 2012
at 03:32 AM

Be wary of the low-carb flu though. The best way to get through the Glycolysis->Ketosis metabolic shift (that's all low carb flu is, a shift in metabolism) is to drink lots of bone broth to replenish your electrolytes. The low-carb flu is a good thing, it means you're entering ketosis.

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4 Answers

best answer

3
5f678ffff153bfc8a17ac1ee438c054f

on December 17, 2012
at 03:42 AM

Ketosis is just the metabolic pathway our body uses when deprived of dietary carbohydrates. We enter ketosis any time we skip a meal, or just during a fast.

Fun fact: Without the ketosis pathway, people would die from starvation between 7 and 10 days, but with it, a person can last from 53 to 74 days!

When trying to enter ketosis, the best way to get into it, is eat about 60-70% fat, 20-30% protein, and the rest carbohydrates from vegetables. Usually this has symptoms that go with it (which you can look up) just because your body is trying to get used to using fat over glucose.

Once your body is adapted, you can effectively use your own body fat as fuel!

The simplest way to follow a ketogenic diet is think meat, eggs, fat, and leafy greens. (It gets a little boring sometimes, so don't be afraid of being creative with the spices) Also, drink a lot of water!

E253f8ac1d139bf4d0bfb44debd1db21

on December 17, 2012
at 05:51 AM

you cant go into ketosis from skipping a single meal if theres carb available in liver and muscle

2f0bef2f551a38a956b19bd7a2d8b06a

(147)

on December 17, 2012
at 06:19 AM

Thanks this answer makes a lot of sense to me. I'm just wondering about the amounts of vegetables. I feel very healthy when I eat vegetables and like to eat a lot of them. If I'm trying to achieve only about 10% how much should I be eating? Do you think I'll have to cut back and eat much more meat? Is that healthy? I also LOVE fruit and nuts. I guess I'd have to cut those out as well, correct? Sorry for so many follow up questions. Hope you can give me some good info again. Thanks a lot.

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on December 17, 2012
at 06:12 AM

But once those are gone, the body switches to burning fat.

5f678ffff153bfc8a17ac1ee438c054f

(1405)

on December 17, 2012
at 07:44 PM

Leafy greens you can go crazy on, they are not enough carbs to mess up entering ketosis. Just try and avoid the more starching vegetables like carrots, pumpkins, yams and winter squashes. Meats actually have higher nutrient content than vegetables, so don't worry about becoming deficient in anything. Unfortunately, fruits and nuts are a though one to cut down on, but especially in the beginning, you have to. You can have a handful of cashews or almonds but nothing too much. Just cook the vegetables you do eat in a bunch of fat, to balance out the carbs you don't want!

Ed0cb30f40daff568778b776b2a5a81d

(943)

on July 03, 2013
at 05:44 PM

@elle you shouldn't eat too much protein as that will be converted to glucose in the liver by gluconeogenesis which will kick you out of ketosis.

best answer

3
874ff271ca3379984344d5f9f760fec3

on December 17, 2012
at 11:03 AM

65/30/5 is very common Fat/protein/carbohydrate macro proportions for nutritional ketosis. I personally am convinced we evolved to use fat as our primary source of fuel and glucose secondary. Since domesticated agriculture, we've flipped that upside down.

A picture is worth a million words...

Dr. Attia's foodcan-someone-explain-ketosis-to-me?Nutritional Ketosis Menu

The list of known advantages of burning fat as THE primary fuel source are endless, and growing. Check out the physical performance enhancements documented by Dr. Attia http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-performance

The disadvantage is due to the fact that most of the earth has flipped to sugar as the primary fuel and accepts this as normal.

6f4425e3c7dc0efe60da531c5d991487

(373)

on December 17, 2012
at 02:32 PM

Great link. Thanks!

1
3327924660b1e2f8f8fc4ca27fedf2b2

(2919)

on December 17, 2012
at 03:24 AM

Benefits: Decrease need for glucose in the body. Become a fat-burning machine. Rev up your metabolism, even without exercise (but you still need to be exercising.) Improve body composition. Disadvantages: None, and anyone who says otherwise is a carb addict. The only "disadvantage" I can think of is that you can't eat many carbs.

Ketosis is 100% natural. Chances are cavemen were in Ketosis MOST of the time. In fact, I'd go as far as to say it's more natural than glycolysis (the metabolic process that you undergo primarily when you're not in ketosis.)

Eed7dabde3d61910685845e04605267f

(2934)

on December 17, 2012
at 05:05 AM

in context. That's context though - you're making aboslute statements that don't reflect the nuances and contexts of debates that exist regrading this.

Eed7dabde3d61910685845e04605267f

(2934)

on December 17, 2012
at 05:05 AM

Sorry, all those benefits are not exclusively derivd from being in ketosis. Besiedes, gucose needs for te brain are pretty much static regardless of whether you're in ketosis or not. Paul Jaminet and others also advocate alternatives to being in ketosis that reflect some of the potential 'disadvantages' that apply in context. Whether caveman did it is beside the point, (and what is 'natural'? anyway). Caveman 'natrually' gorged on honey when they could, does that mean you argue that ppl now should and that this had benefits? Maybe (refeeding) does...

3327924660b1e2f8f8fc4ca27fedf2b2

(2919)

on December 17, 2012
at 03:32 AM

Be wary of the low-carb flu though. The best way to get through the Glycolysis->Ketosis metabolic shift (that's all low carb flu is, a shift in metabolism) is to drink lots of bone broth to replenish your electrolytes. The low-carb flu is a good thing, it means you're entering ketosis.

8d3cb0be5f31c75a05f853cb3b5c245a

(1601)

on July 03, 2013
at 04:38 PM

There are more disadvantages than that - http://perfecthealthdiet.com/2010/11/dangers-of-zero-carb-diets-i-can-there-be-a-carbohydrate-deficiency/ Plus the other posts in the series.

0
88dfd1b1d472f9a76e785e0b0c710007

on July 03, 2013
at 04:11 PM

How can I know that I am entering Ketosis and SAFELY remaining in Ketosis? Do you recommend Ph strips, etc. as a means to being safely in Ketosis? I've heard about hair loss and such. Is this true?
Also, I understand decreasing carbs and increasing meats, but how do I know if I'm getting enough fat?

Thank you!

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