Understanding ketosis is very important.

Ketosis occurs either when you haven’t eaten for extended periods of time or when your carb intake is very low—especially when you are following a very low-carb, fat-rich ketogenic diet.

Not eating for extended periods of time or very low carb intake leads to reduced insulin levels, which releases a lot of fat from your fat cells. During this phenomenon, the liver gets flooded with fat that turns the majority of it into ketones.

During the ketosis state, your body burns ketones, instead of carbs, for energy. But this does not occur immediately, as it takes some time for your brain and body to adapt to burning fat and ketones instead of carbs.

In this adaptation phase, it is not uncommon for you to experience some temporary adverse side effects, which are generally referred to as the keto flu or low-carb flu.

On the other hand, ketosis has some potential health benefits as well, such as weight loss and reduced seizures in epileptic children.

In this article, we will explain ketosis in-depth as well as its benefits and side effects.

What Is Ketosis?

Ketosis is a natural complex part of metabolism, wherein fat is used as a source of fuel for the body. This happens when there is only limited access to glucose, which is the primary source of fuel for many cells in the body.

Although ketosis is often known to come with keto and other very low-carb diets, it is also associated with starvation, fasting, infancy, and pregnancy.

To achieve and remain in the ketosis state, you need to limit your carb intake to no more than 50 grams per day or as little as 20 grams per day.

This means cutting back on certain food items, such as sugary food and beverages, grains, candies, as well as potatoes, legumes, and fruit.

When you’re following a very low-carb diet, your insulin levels drop and large amounts of fatty acids are released from body fat stores.

Majority of these fatty acids are transferred into the liver and get oxidized and turned into ketone bodies, which then provide energy to your body. In addition, ketone bodies also provide energy for the brain in the absence of glucose, unlike fatty acids.

Ketones Provide Energy for the Brain

It’s thought that the brain doesn’t function without dietary carbs. But that’s not true.

While it’s true that some cells in the brain only use glucose for fuel, a large part of your brain can also use ketone bodies for energy, especially when following a very low-carb diet.

In fact, a 3-day starvation allows your brain to get 25% of its energy from ketone bodies. This number increases to ~ 60% during long-term starvation.

In addition, another process called gluconeogenesis occurs, where your body uses protein to release little glucose for the brain.

Both gluconeogenesis and ketosis are absolutely capable of fulfilling the energy needs of the brain.

Ketosis and Ketoacidosis are Different

Ketosis and ketoacidosis differ from each other: the former is part of a normal metabolism, while the latter is a dangerous metabolic condition that can be life-threatening if left unmanaged.

During ketoacidosis, the bloodstream gets flooded with awfully high levels of ketones and glucose, which causes the blood to become acidic.

Although ketoacidosis most comes with uncontrolled type 1 diabetes, it may also occur (however rare) in people with type 2 diabetes.

Moreover, severe alcohol abuse may also result in ketoacidosis.

Effects on Epilepsy

Characterized by recurring seizures, epilepsy is a very common neurological condition, which affects around 70 million people in the world.

Anti-seizure medications can help manage the seizures for the majority of the patients. However, ~30% of the patients don’t respond to drug treatment.

The keto diet was introduced in the early 1920s as a treatment for epilepsy in people who continue to experience seizures despite the medications.

Some studies in epileptic children showed remarkable benefits. Many children with epilepsy experienced massive reductions in seizures when following a keto diet, and some have even experienced full remission.

Effects on Weight Loss

The keto diet is a popular weight loss tool well-backed by science.

In fact, several studies have demonstrated that keto diets are more effective in losing weight than any low-fat diets.

A study reported 2.2 times more weight loss for people following a keto diet as compared with those following a low-fat, calorie-restricted diet.

What’s more, people on a keto diet tend to feel more full and less hungry, which can lead to ketosis. Thus, you need not count your calorie intake on this diet.

Other Health Benefits of Ketosis

Ketosis and keto diets may also have other potential health benefits. Both are now being studied as a treatment for various health conditions.

Type 2 diabetes. Keto diets are known to improve insulin sensitivity by up to 75%. In fact, some patients with diabetes are able to reduce or even stop taking their diabetes medication.

Heart disease. To achieve and remain in the ketosis state, you must reduce your carb intake, which may improve heart disease risk factors like total cholesterol, HDL cholesterol, and blood triglycerides.

Cancer. Some studies found that this low-carb, fat-rich diet may aid in cancer therapy by starving cancer cells of glucose.

Metabolic syndrome. Keto diets are beneficial for all major symptoms of metabolic syndrome, including excess belly fat, elevated blood pressure, and high triglycerides.

Alzheimer’s disease. A keto diet may also improve patients with Alzheimer’s disease.

Parkinson’s disease. One small study demonstrated that keto diet has improved symptoms of Parkinson’s disease after 28 days.

Acne. Some evidence suggests that a keto diet may help reduce the progression of acne.

Side Effects

When you’re following a keto diet and you’ve reached the state of ketosis, you may experience some adverse side effects, including headache, constipation, fatigue, bad breath, and high cholesterol levels.

But most of these ketosis symptoms are temporary and should go away within a few days or weeks.

Moreover, some children with epilepsy have developed kidney stones on the diet.

There have also been a few cases of lactating women who developed ketoacidosis.

The keto diet may also reduce the need for medication for people with high blood sugar. Some keto diets are low in fiber; thus, eating plenty of high-fiber, low-carb vegetables is a good idea.

Some people may experience its potential benefits, while some may feel miserable in ketosis. Ketosis therefore is not for everyone.

Conclusion

Ketosis can be achieved by simply cutting back on carbs or following a keto diet. This natural metabolic state has a variety of health benefits, including reduced seizures in epileptic children, lower blood sugar levels, and weight loss.

Some people might experience these benefits; however, others may not feel good and experience some negative side effects of ketosis, such as leg cramps, bad breath, “low-carb flu,” and digestive issues.

Ketosis may therefore be safe and healthy for others, while it can have adverse side effects to others. It is not suitable for everyone.