What is ketosis?
Ketosis, also known as keto, is a natural process of the body that aims to produce energy from fat when there is not enough glucose available. Thus, ketosis can occur due to fasting periods or as a result of a restrictive and low carb diet.
In the absence of glucose, which is the body’s primary energy source, the body begins to produce ketone bodies as a source of energy, which are the result of the destruction of fat cells. These ketone bodies are transported to the brain and muscles, allowing the body to function correctly.
One of the most characteristic symptoms that indicate that a person has ketosis is the breath, which changes and takes an acetone-like smell, for example, which can happen during fasting or when eating a ketogenic diet.
Symptoms of ketosis
The symptoms of ketosis may vary from person to person and usually disappear after a few days. The main symptoms are:
- Breath with metallic taste or bad breath called halitosis
- Increased urination
- Increased feeling of thirst
- Decreased appetite
- Headache
- Nausea
- Weakness
Ketosis confirmation can be done mainly through the evaluation of the amount of ketone bodies in the urine and blood. The presence of ketone bodies in the urine can be measured by employing a urine test from the color change of the test strip used in the test.
Although it is faster, the measurement of the concentration of ketone bodies in the urine can vary according to the degree of hydration of the person and can give false-positive results when the person is dehydrated, or false negatives when the person has drunk much water.
Thus, the best way to confirm ketosis is through a blood test, in which a small amount of blood is obtained and sent to the laboratory to measure the concentration of ketone bodies. Ketosis is usually considered when this blood concentration is above 0.5 mmol/L.
Despite being specific, the blood test is invasive, so it is recommended only in the accompaniment of people with decompensated diabetes. In other cases, the evaluation of ketosis can be performed through a urine test or by using a specific test strip for measuring ketone bodies in the urine.
Are ketosis and ketoacidosis the same?
Although both are characterized by the presence of ketone bodies in the blood, in ketoacidosis, the increase in ketone bodies occurs due to some disease, while ketosis is a natural process.
Ketoacidosis is usually related to type I diabetes, in which, due to the decrease in glucose within the cells, the body produces ketone bodies to generate energy. The excess production of ketone bodies leads to a decrease in blood pH, called acidosis, which can lead to coma and even death when no treatment is received.
Effects of ketosis on health
As a result of fasting or a restrictive diet, the body begins to use the fat stored in the body as a source of energy, which can help in the process of weight loss, for example. Besides, the ketosis process gives enough energy so that the brain can perform the basic functions of the body in periods when the glucose reserve is low.
However, although ketosis is a normal process of the body that generates energy and which can help in the loss of fat, it is important that there is a control of the number of ketone bodies in the blood since when there is an elevation in blood concentrations, this can become very acidic and lead to a coma, for example. Thus, it is recommended that fasting and restrictive diets be carried out under the guidance of a doctor or a nutritionist.
The ketogenic diet
This diet aims to make the body use only the fat that comes from food and the body as an energy source. Thus, this diet is rich in fat and protein and poor in carbohydrates, causing the body to break the fat in order to generate ketone bodies, which are transported to the brain and muscles.
In this type of diet, carbohydrate intake accounts for 10 to 15% of daily calories, and the consumption of high-fat foods is increased. Thus, in the ketogenic diet, the nutritionist can recommend the consumption of nuts, seeds, avocado, and fish to restrict the consumption of fruits and grains, for example. Know the allowed and prohibited foods on a ketogenic diet.
Because the ketogenic diet is very restrictive, the body goes through a period of adaptation, in which there may be diarrhea or constipation, nausea, and vomiting, for example. In this way, this diet must be carried out with the guidance and accompaniment of the nutritionist so that adaptations can be made and control the level of ketone bodies in the urine and blood.