What is Ketosis in Ketogenic Nutrition?

Ketosis is a metabolic state that has gained popularity in recent years due to its role in the ketogenic diet, a nutritional approach that has demonstrated benefits in weight loss, improved metabolic health and cognitive performance.

In this session, we will explore in detail what ketosis is, how it is achieved and what implications it has for the human body.

Defining ketosis

Ketosis is a natural physiological process in which the body burns fat instead of carbohydrates for energy. It occurs when blood glucose levels drop significantly and the liver begins to break down fats into fatty acids and ketones. These ketones become the main source of energy for the body and brain instead of glucose.

To achieve ketosis, it is necessary to follow a ketogenic diet that is low in carbohydrates, moderate in protein and high in healthy fats. By restricting carbohydrates, glucose availability is reduced, forcing the body to turn to fat stores for energy. This leads to the production of ketones and the establishment of ketosis.

Benefits of ketosis

Ketosis has been the subject of study and has been associated with several health benefits. One of the main ones is weight loss, as the body uses stored fats as a source of energy, resulting in fat burning and reduction of adipose tissue. In addition, ketosis can improve blood sugar levels and insulin sensitivity, which is beneficial for people with type 2 diabetes or insulin resistance.

Ketosis has also been studied for its impact on cognitive performance. Ketones have been found to be an efficient source of energy for the brain and can improve concentration, mental clarity and brain function. Some research suggests that ketosis may be beneficial in neurological conditions such as epilepsy or Alzheimer's disease, although more research is needed in this area.

Ketosis vs. ketoacidosis

It is important to note that ketosis is a normal and safe physiological state for most people following a proper ketogenic diet. However, it is necessary to distinguish between ketosis and ketoacidosis, which is a dangerous condition that can occur in people with uncontrolled type 1 diabetes. Ketoacidosis is a dangerous buildup of ketones in the blood that can lead to an abnormally low pH and requires urgent medical attention.

Although ketosis can be beneficial for many people, it is not suitable for everyone. Some people may experience temporary side effects, such as fatigue, dizziness or bad breath (known as ketone breath). In addition, people with certain medical conditions, such as liver or kidney disease, should avoid the ketogenic diet without medical supervision.

Maintaining ketosis

Staying in ketosis requires discipline and knowledge. It is essential to follow a proper eating plan, including healthy fats, quality protein and a limited amount of carbohydrates from mainly plant sources. It is also essential to monitor blood ketone levels to ensure that they remain in the optimal range.

Ketosis need not be a permanent approach. Some people opt for cycles of ketosis, alternating ketogenic periods with periods of increased carbohydrate intake. Others prefer more flexible approaches, such as the cyclic ketogenic diet or the "carb-cycling" approach, which allow periods of ketosis interspersed with days of increased carbohydrate intake.