Ketosis is the situation by which ketones are voided within the urine. It occurs within a few hours of blood sugar stabilising with no glucose entering in the diet. At this time many of the body-structures, such as the brain and deep dense tissues like cartilage and tendon will still require glucose and will not occupy the ketone byproducts of fat metabolism. So the excess ketones are voided and also the necessary glucose is obtained from glycerol and liver glycogen. If carbs continue in small amount, this problem will persist. You can definitely carbs don’t reappear in the diet, then the body starts to adjust to using the ketones as food hence the term Keto-adaptation. Throughout adaptation, energy levels are subjectively low. Because the body begins to run the majority of the glucose-dependent tissues on ketones, energy increases several fold plus some additional benefits are realised, like a insufficient ‘hunger pangs’, increased endurance time, increased strength, a feeling of well-being, and rapid bodyfat loss. Keto-adaptation needs time to work, from the very minimum of a couple of weeks in a very remarkable person, to from three to six weeks in many people. This is a very hard but very important first hurdle to beat in getting comfortable in the all-meat dietary path?(read more about this ?keto flu).
In-Ketosis
The point of a keto diet is to stay in ketosis – this means that the is wearing down fat at such a rate there are ketones in your bloodstream. This happens after fasting, or having a reduced carb diet. It’s a normal metabolic state. If you’ve ever endured steak and veggies for supper and then had eggs in the morning (or skipped it all together), you’ve experienced ketosis.??In?this video?Attia explains how glycogen is used differently much more a state of ketosis.
It’s also important to notice that your body burns whatever fuel can be obtained – glucose, FFA (free fatty acids), ketones, alcohol. Whatever there’s much more of is exactly what it burns more (and that’s why alcohol “pauses” ketosis, the body will melt away the alcohol first).
Zero carb diet does NOT cause ketosis.
Keto-Adapted
“Keto-adapted” is not a clinical or medical term, and different people use it diversely. Everyone thinks their way is the right way, however the few times I have seen definitions from different reliable sources, the definitions themselves have varied.?Most of the confusion in the term “keto-adapted” comes from the truth that it’s not actually a concretely defined term like “ketosis.” Different experts and even more so different non-experts make use of the term to mean different things.
The most frequently used and reasonable definition for “keto-adapted” appears to be “whenever your is accustomed to using ketone bodies for energy”.?The body rapidly adapts within a couple weeks and begins consuming the ketones from fat metabolism. A fully keto-adapted body excretes no ketones in the urine. A metabolic by product, ‘ketone bodies’ are actually a special kind of carb, and they replacement for glucose in the structures designed to use it. They’ve the added advantage of causing you to feel good- and well bed. What this means at a chemical/metabolic level remains unclear, and to complicate matters there seems to be disagreement regarding at these times, the inner and outer indications of its occurrence, etc. Is it in 2-3 weeks when athletic performance returns to full? If you’re no athlete, how can you tell when/if you’re keto-adapted? Could it be a few days after you start, when you’re done with the “keto-flu” (another rather vague term that doesn’t apply to everyone and causes some confusion)?
Different enzymes are participating for wearing down fat than wearing down glucose. When you first enter ketosis, you use fat for energy, but initially it’s in limited amounts because you don’t have as many fat-converting enzymes. These get developed over time. This is what causes the tiredness at the outset of the diet plan. When the enzymes are in place, your cells alter the way they get energy. It’s really amazing all the changes that has to happen internally for keto-adaptation to occur. It’s as if you can’t just put diesel into a regular car engine and expect everything to work smoothly.
Once you’re keto-adapted (which could have a few weeks to some month depending on the person), fat/ketones becomes the most well-liked fuel. Hormone levels are changed, glycogen (glucose stored in muscles and liver) is lowered, you carry less excess water. You’re able to work well – plenty of energy, you are able to exercise, lift, build up endurance etc.
When you’re keto adapted and get an “overdose” of carbs (a lot more than your system needs at the time) different things happen. First, glycogen gets replenished, which in turn causes water retention. Secondly, insulin rises, which can affect other hormonal levels too. While the body processes the carbs, you are not burning ketones. Once the glucose is handled, you’ll return into ketosis. When you’re keto adapted, this doesn’t take very long since you curently have the enzymes and are “primed” to use fat for energy.
When you’re starting keto, a lot more you’ve sugar, the more it takes to become keto adapted. When you’re keto adapted, sugar will will still take precedence over fat for fuel (because excess blood sugar is fatal and thus your body?needs?to handle the sugar first).
If your ultimate goal is weight loss, excess glucose is not a good idea. There isn’t any “need” for a carb up, despite endurance sports, but some people find the boost helpful based on their goals.
Measuring
Ketostix will measure excess ketones that are inside your urine. However they are not the be all and end all being in ketosis. If you work with all of your ketones for energy, or if you’re eliminating the excess through sweat or saliva, ketostix might be negative.
Other way to measure the effects of ketoadaptation is to look at your respiratory quotient during exercising. It’ll stay lower (close to 0.70, fat burning) as the intensity rises. However, you can’t pee on the stick or have a tiny blood sample to measure this. You’ll need a?setup such as this.?And you’ll have to test before and after ketosis to?appraise the change.
The the easy way look for ketones is a blood ketone meter (which I hear are not expensive however the test strips are). Jimmy Moore (of Livin La Vita Reduced carb) did a test monitouring his levels (one of his posts is?here)