Ketosis and the keto diet have become very popular in recent years as ways to lose weight, improve health, and enhance mental clarity. But what exactly do ketosis and keto mean, and how are they different?
What is Ketosis?
Ketosis is a natural metabolic state in which the body switches from using glucose (sugar) as its main source of energy to using ketones instead. Ketones are produced by the liver from stored fat when glucose levels are low.
During ketosis, the body breaks down both dietary fat as well as body fat into ketones. The brain, muscles, and other tissues can use ketones for fuel in place of glucose. This allows the body to maintain energy levels even in the absence of adequate carbohydrate intake.
Some of the common signs that you are in ketosis include:
- Bad breath or a metallic taste in the mouth
- Increased urination as the body flushes out excess ketones
- Mild thirst as you excrete more water
- Temporary fatigue, nausea, or brain fog as your body adapts
Ketosis sets in typically after 3-5 days of restricting carbohydrate intake to around 50 grams or less per day. The process can be tested and confirmed through urine test strips that detect the presence of ketones.
What is the Keto Diet?
The ketogenic or “keto” diet is a very low-carbohydrate, high-fat diet designed to induce ketosis. On the keto diet, you derive 70-80% or more of your daily calories from fat, 15-20% from protein, and 5-10% from carbs.
The drastic reduction in carbohydrates puts your body into ketosis, forcing it to burn fat rather than glucose. As ketone levels rise, you experience boosted weight loss, appetite suppression, and other health benefits.
Foods you can eat freely on keto include:
- Meat, poultry, fish, and eggs
- Non-starchy vegetables like leafy greens, broccoli, onions
- High fat dairy like cheese, heavy cream, butter
- Nuts and seeds
- Avocado and oils like olive oil or coconut oil
Foods you need to restrict on keto include:
- Grains like bread, pasta, rice
- Starchy vegetables like potatoes, sweet potatoes
- Sugar and sweets
- Beans and legumes
- Fruits other than small portions of berries
- Alcohol
To succeed on keto long-term, it’s important to accurately calculate your macronutrients – fat, protein, and carbs. You’ll also need to make sure you’re getting enough minerals like sodium, potassium, and magnesium to avoid side effects.
Key Differences Between Ketosis and Keto
While ketosis and the keto diet are closely related, there are some notable differences:
| Ketosis | Keto Diet |
|---|---|
| A metabolic state when ketones are produced for energy | A diet plan that induces ketosis through low carb intake |
| Can happen temporarily after fasting, exercise, etc. | A long-term dietary approach, not temporary |
| Can be dangerous in type 1 diabetics | Safe for most people, but requires monitoring |
| Occurs when carb intake is ~50g daily or below | Requires keeping carbs to 20-50g per day |
| Doesn’t require high fat intake | Fat intake needs to be increased significantly |
In summary, the keto diet is specifically designed to cause ketosis. But ketosis can also occur temporarily due to other factors like fasting, even if you’re not following a keto diet per se.
Benefits of Ketosis and Keto
Both ketosis and the keto diet share similar benefits when maintained over a period of weeks or months:
- Weight loss – Ketosis suppresses appetite and cravings, allowing easier calorie restriction. The body burns fat instead of glucose for energy leading to accelerated fat loss.
- Reduced inflammation – Ketosis and keto have been shown to lower inflammation and improve numerous inflammatory conditions.
- Improved mental focus – With ketones providing a steady fuel supply, many experience improved alertness, focus, and cognition.
- Better blood sugar control – Ketosis and keto can lower insulin resistance, hemoglobin A1C, and other diabetes markers.
- Cardiovascular benefits – Ketosis improves triglycerides, HDL cholesterol, and other heart health markers.
However, the keto diet makes it much easier to sustain ketosis long-term and realize the full range of benefits. With ketosis through fasting or exercise alone, effects will only be temporary.
Side Effects of Ketosis and Keto
When first transitioning into ketosis or starting keto, some temporary adjustment effects are common. Known as the “keto flu”, symptoms can include:
- Headaches
- Dizziness
- Fatigue
- Nausea
- Difficulty concentrating
- Trouble sleeping
- Constipation
- Muscle cramps
These effects usually diminish within 1-2 weeks as your body adapts. Drinking plenty of water and ensuring adequate mineral intake can help minimize symptoms.
Long-term, ketosis and keto may increase likelihood of kidney stones, low bone density, and dyslipidemia for some individuals. Monitoring your health is important if following keto long-term.
Measuring Ketosis
There are a few ways to determine if you’re in ketosis. These include:
- Urine test strips – Ketostix or other strips detect excess ketones in urine
- Blood ketone meters – Portable meters measure blood ketone levels with a finger prick
- Breath analyzers – Devices analyze acetone concentration in breath
- Symptoms – Signs like metallic taste, frequent urination signal ketosis
Urine strips are affordable and simple to use. But blood ketone readings are more accurate and preferred for tracking ketosis on keto. Breath analyzers are also gaining popularity.
Optimal Ketosis Range
When following a keto diet, optimal ketosis is typically considered between 0.5 – 3.0 mmol/L blood ketones. Beginners usually reach 0.5 – 1.5 mmol/L. Higher ranges are difficult to sustain long-term for most people.
Anything above 3.0 mmol/L is considered excessive and may indicate danger for diabetics. Try lowering carb intake slightly if ketones are too high.
Who Should Avoid Ketosis and Keto
While generally safe for most, there are some who may want to exercise caution with ketosis and keto:
- Type 1 diabetics – Ketosis can potentially become dangerous if insulin levels are not managed appropriately.
- Pregnant or breastfeeding women – Impacts on development are still being researched.
- Individuals with pancreatitis or gallbladder issues – Dietary fat may exacerbate symptoms.
- People with rare disorders of fat metabolism – Consult a physician first.
- Anyone with kidney disease, liver disease, or other serious conditions – Get medical guidance before attempting keto.
Children following keto for epilepsy management should be closely monitored by a doctor. The diet is not normally recommended for otherwise healthy kids due to nutrition concerns.
The Takeaway
Ketosis occurs when the body switches to burning ketone bodies for fuel in the absence of adequate glucose from carbs. This metabolic state offers many health benefits, but is temporary unless carb intake remains very low.
The keto diet keeps the body in ketosis long-term by restricting carb intake to induce ketone production. With careful macronutrient tracking and monitoring, keto makes sustaining ketosis manageable.
Both ketosis and the keto diet share advantages related to weight loss, better metabolic health, and improved brain function. But the keto diet is ultimately the more accessible way for most people to maintain a state of ketosis.
If you’re considering keto, be prepared for an adjustment period and temporary side effects. But with the right precautions, keto can be a safe, effective way to unlock the benefits of ketosis.