What Is Ketosis: Definition, Signs, Symptoms, Benefits & How To Get!

What Is Ketosis: Definition, Signs, Symptoms, Benefits & How To Get!

Ketosis, also known as nutritional ketosis, is a state of metabolic adaptation in which the body relies on burning fat instead of carbohydrates as its primary source of fuel. In this state, it becomes incredibly efficient at using stored fat (in the form of triglycerides) as its primary energy source, and thus burns more calories than it normally would at rest. It’s not without its downsides, however; Keto-adaptation can lead to low blood sugar and dizziness, among other symptoms. Here’s everything you need to know about what ketosis is and how to get there safely.

Why Would Anyone Want To Go Into Ketosis?

You are probably wondering this same thing yourself right now. There is no doubt that we have been inundated with information about keto diets over the past few years. And if you took any interest at all in the topic, you may even have tried one of these diets yourself. But the question remains: Why would anyone ever want to enter into a stage of metabolic state called ketosis? It’s not exactly something you can look forward to doing after a long day of work!

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But What Exactly Is Ketosis?

Ketosis is a natural physiological state where your body uses fat (instead of carbohydrates) as its primary fuel source. When you eat foods high in carbs, your blood sugar levels rise. This causes insulin production and release, which leads to the storage of excess calories as glycogen. Glycogen is stored in our liver cells and muscles.

Once glycogen stores are full, they cannot hold anymore glucose. So once again your blood sugar level rises and insulin production increases. Insulin then triggers glucagon production. Glucagon is the opposite of insulin; it tells your liver to break down glycogen into glucose. In turn, your blood sugar drops. Once your blood sugar drops, your brain begins to send signals to your body telling it to start breaking down protein for energy. Your liver starts converting your muscle tissue into fatty acid molecules (ketones). Ketones are the product of converting your muscle tissue into energy.

So we are constantly metabolizing protein for energy, but our liver doesn’t have enough of a supply of glycogen to use for energy. Hence, the need to burn fat instead. The end result of all this is a drop in your blood sugar level and the creation of ketones. Keto-acidosis can occur when too many ketones build up in the bloodstream and cause a dangerous buildup of acid.

The good news is that ketosis isn’t bad for you. It’s actually beneficial. Ketone bodies are used by the human body as a form of medicine. They are utilized by certain cancer cells to create their own energy sources. Other types of cells utilize them to produce the neurotransmitter acetylcholine for memory formation and cognition.

When Is Ketosis Required?

Ketosis is required for two primary reasons. The first is that it acts as a natural signal for your body to release stored glucose (glycogen) from your liver and muscles. Second, it signals your body to use fat rather than glucose as its primary source of energy. Both are extremely important when you are trying to lose weight, especially belly fat! When you go into ketosis, fat burning increases dramatically.

It becomes easier to access your fat stores to burn them off. This is great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. This may help keep you alert and focused.

Ketosis is a state where your body enters into a metabolic state that allows for fat burning. This occurs when your body’s fat reserves are low, but not depleted enough to trigger starvation mode. Ketosis helps in energy generation and can help us feel fuller faster without having to eat as much food or feeling sluggish when we do consume.

How To Get Ketosis?

In order to get into ketosis, you need to be on a ketogenic diet. For those who aren’t familiar with that term, it simply means that you should consume a high level of fat, a moderate level of protein and low levels of carbohydrates per day. One method is intermittent fasting – which involves restricting your eating window each day and only eating during certain hours. This helps your body enter ketosis quicker. The other method is to consume exogenous ketones – which are essentially a supercharged energy drink that puts your body into a state of ketosis (whether you like it or not).

Depending on your goals, you may not be able to follow a strict ketogenic diet. However, that doesn’t mean it’s impossible. In fact, there are plenty of ways to get into ketosis while still consuming a moderate amount of carbs. The simplest and most reliable method is by Keto Diet for a prolonged period of time.

Here’s a list of foods that I believe will help you do this. Please note these are not my personal preferences at all but rather just some things that have worked for me personally. So please use your own judgement when making choices based off of this information!

Lots of Healthy Fat

This includes both saturated fat (like avocado) and unsaturated fat (like olives). Fat doesn’t make us fat. We become fat from consuming too much sugar and carbs! If you limit yourself to healthy fats, you won’t store the excess energy as body fat.


Lean protein sources like fish, chicken breast, turkey breast, eggs, whey protein isolate, etc. Again, no meat at all if you want to stay in Ketosis!

Bitter Greens

Kale, spinach, chard, beet greens, collards, mustard greens, turnip greens, swiss chard, bok choy, etc. These are amazing for you liver and kidneys and they can be great detoxifiers.

Bone Broth

Beef Bone broth is something you shouldn’t skip out on. There’s nothing else quite like it in terms of providing all sorts of minerals and nutrients.


Watermelons are high in water content and low in sugars, but also contain citrulline, which has been proven to improve athletic performance. Citrulline works with arginine to boost nitric oxide levels, which then gets converted into L-citrulline, which helps flush waste products from our bodies.

Keto Diet

This is a ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet.The keto diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose0.

What Are the Benefits of Achieving Ketosis?

When your body is in a state of ketosis, it converts fat into compounds called ketones that circulate through your bloodstream. Ketones can be used by heart, brain and muscle cells as an alternative source of energy to glucose. In fact, brain and muscle cells cannot use glucose, which is why they turn to fats or ketones for fuel instead. Achieving a state of ketosis puts you into a metabolic state where you are burning fat instead of sugar for energy. When there isn’t enough sugar available from food sources such as carbohydrates (sugars), your liver creates new molecules called ketone bodies from stored fat. And here you can have the following physical benefits:

Improved Mental Clarity

The brain requires glucose in order to function properly. Glucose is produced from carbohydrates that we get from foods like bread, rice, pasta, potatoes, beans, lentils, etc. When our bodies are at rest, our brains produce ketones (that’s what they give us when we go into ketosis) as their energy source. This state is known as being in ketosis. In this state, the neurons have access to ketone bodies without having to rely on glucose. Therefore, achieving ketosis can improve your cognitive functioning.

Lowers Blood Sugar Levels

Studies show that people who achieve ketosis before bedtime have lower blood sugar levels when compared to those who eat carbs after dinner. According to one study published in the Journal of Diabetes Investigation, individuals who achieved ketosis had significantly decreased fasting blood sugar levels.

Cleanses Arteries

Cholesterol is a fat-like molecule that transports fatty substances to various parts of the body including the heart. Cholesterol comes from animal fats, meat, dairy products, and eggs. All these food items contain saturated fats that are unhealthy. Saturated fats block the arteries and cause plaque buildup in the walls of the arteries. Plaque buildups clog the arteries and reduce blood flow through them, ultimately leading to high cholesterol and cardiovascular disease.

Production Of Ketones

Ketones are produced during the ketogenic state through the breakdown of fat stored in your liver. This is when we need to keep our brain going, so you may have heard this referred to as being in “brain burn” mode. You can think of it like giving yourself a caffeine boost that lasts longer than coffee does. Your body gets energy from ketones instead of glucose (sugar) and actually produces its own fuel that keeps you going throughout the day. Think about it like a battery – once you get low on charge, you need to eat to top off your battery. If you don’t eat, it’ll die soon after.

Weight Loss/Burn Fat

While ketosis is often discussed regarding weight loss, it offers many other benefits including better mental clarity, increased energy levels, and even less hunger! There is also some evidence that suggests that people who stay in a state of ketosis for extended periods of time have lower risks of Alzheimer’s disease.

Epilepsy Treatment

The ketogenic diet has been used for centuries in China and India as a treatment for epilepsy. Modern research has proven that eating high amounts of fats leads to production of ketone bodies in the body. These substances are then able to cross the blood-brain barrier providing relief for those suffering from seizure disorders.

Reduce Carbohydrates

In addition to these benefits, it’s also easy to do since almost anyone can easily achieve ketosis. To avoid carbohydrate cravings while achieving ketosis, you should limit the amount of carbs you consume to 50 grams or less per meal. Try having a piece of fruit at lunchtime if you want something sweet.


Some studies suggest that the ketogenic diet may help in the prevention of cancer. Cancer patients often struggle with malnutrition and have problems absorbing certain drugs. By limiting carbohydrates, ketones are able to provide the brain with energy and prevent the depletion of glutathione stores that occur during chemotherapy.

Better Stamina

Another benefit of ketosis includes improved athletic performance. Many athletes use ketosis as a tool to improve their mental focus and stamina. Research shows that athletes experiencing a state of ketosis perform better in endurance events than non-keto athletes.

Ketosis Symptoms

Ketones are produced by our bodies when we have too much sugar (glucose) in our blood.

They are an alternative fuel source that can help give us energy during a time of low glucose levels, such as after a workout or if the body has not eaten enough carbohydrates for several hours.

Ketones are produced from protein breakdown and fat stored in our liver and muscles. Ketone production increases when there is a lack of insulin, which is the hormone that regulates blood glucose levels.

When ketosis occurs, your body produces less insulin, causing higher blood glucose levels.

Insulin causes cells to break down fatty acids into ketones for energy, but this leads to high amounts of ketones being produced.

The most common symptom of ketosis is fatigue, which is caused by a reduction of glycogen stores and the inability to store fats efficiently, according to the Dr. Oz.

Other symptoms include nausea, vomiting, headache, irritability, muscle aches and weakness.

If you experience these symptoms, you may want to increase your intake of healthy foods like vegetables and fruits to consume extra carbs.

Ketosis Signs

The first sign of ketosis is increased hunger, which leads people to consume more calories than they would normally need.

Keto breath is a common side effect of ketosis. Excessive ketones are produced to help your body metabolize fat instead of carbohydrates.

When you have high levels of ketones in your blood, your brain actually perceives this state as “starvation” and begins sending out signals to increase appetite.

Those in a state of ketosis often report feeling fatigued and having low energy. They may feel like they need to sleep longer hours every night in order to get by. While many people adapt to this lowered energy quite easily, others experience severe fatigue.

This increases weight gain (or weight loss if someone is following a diet), especially around the middle section of the abdomen. Other symptoms include headaches, cramps and fatigue and nausea.

There are many different reasons why a person may have these ketosis symptoms. These reasons range from medical conditions like diabetes, cancer or kidney disease to medications or alcohol abuse, illness or pregnancy.

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