What is ketosis? The benefits and the dangers

The benefits of fasting and the ketogenic diet are related to the entry of the metabolism into a state of ketosis. This occurs when foods with carbohydrates are not consumed and blood sugar levels, as well as glycogen stores in muscles and liver, have been depleted, and cells turn to fats to get the energy they need.

To become a source of energy, the liver transforms fats into ketone bodies. This process is called ketosis. Ketone bodies are molecules of beta-hydroxybutyric acid (β-hydroxybutyrate) and acetoacetic acid (acetoacetate), a part of which is converted to acetone.

How do you get into ketosis?

Cells are ready to replace glucose with ketone bodies as a source of energy. All cells can do this, including neurons, as the belief that sugar obtained from food is the only fuel the brain can use is a mistake.

Neurons can get up to 60% of the energy they need from ketone bodies and the remaining 40% of the glucose produced by the body from amino acids and other molecules (glycogenesis).

Ketosis is a survival mechanism that allows to stock up on energy reserves accumulated in the body. It occurs naturally during fasts and is common in children who stop eating when they get sick.

As soon as a food with carbohydrates is consumed again (sufficient 20 to 50 g daily to circulate enough glucose in the blood) ketosis stops, as the cells prefer glucose as an immediate source of energy and fats return to their reserve function.

But if we do not consume carbohydrates and eat foods rich in fat, the state of ketosis can be maintained over time. The foods that cannot be consumed are cereals (in any form, both whole and refined), products with added sugars, legumes, potatoes and other tubers rich in starch and fruits. Proponents of the ketogenic diet explain the benefits of this type of diet, but there are also some risks.

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What are the benefits of ketosis?

Weightloss: when fat reserves are mobilized, adipose tissue is reduced and weight is lost. Weight loss occurs while fasting or calorie intake is less than calories expended. Caloric restriction that allows weight loss is aided by the fact that ketosis reduces appetite.Cardiovascular health: some people improve their blood levels of cholesterol and triglycerides in the short term. However, this beneficial effect cannot be generalized to all people.Type 2 diabetes: improves insulin sensitivity and various risk factors leading to diabetes, such as obesity and high blood glucose levels.Epilepsy and Parkinson’s disease: Some cases that do not respond to drugs improve significantly on a ketogenic diet.

Does ketosis have risks?

In the short term, the state of ketosis can be accompanied by certain discomforts, such as headache, tiredness, bad breath (ketone bodies have a characteristic odor), nausea and constipation, that can be corrected by consuming foods very rich in fiber and plenty of water. Symptoms can last days or weeks. Some studies indicate that there is an increased risk of developing kidney stones (kidney stones). Long-term cardiovascular health can be affected by a deficiency of nutrients and beneficial compounds found in legumes and whole grains. Some people may respond with a increase in cholesterol levels.The Ketogenic Diet reduces levels of thyroid hormone T3. Therefore, it is contraindicated in people with hypothyroidism.Increases cortisol levels, the stress hormone, which is associated with inflammatory processes and reduced immunity. To avoid this, it is advisable to accompany fasting or the ketogenic diet with extra time for rest, sleep and relaxation. People who take medicines to treat diabetes should consult their doctor before starting a ketogenic diet, because the necessary doses can be reduced. In these cases, medical control is essential. The ketogenic diet necessary to maintain ketosis represents for most people a radical change in their way of eating that can favor the nutritional deficiencies. The problem is that this is a diet that restricts entire groups of common nutrient-dense foods. For example, for a vegetarian person it is a challenge to reach the minimum protein intake without consuming legumes or cereals. In omnivorous people, on the other hand, it is easy to fall into an excess of proteins of animal origin and, consequently, also into a high intake of saturated fats.

What is ketoacedosis?

Ketosis and ketoacidosis are different things. Ketoacidosis is consequence of a malfunction of the kidneys, They do not filter excess ketone bodies to eliminate them in the urine. This problem can lead to metabolic acidosis, a very serious, potentially fatal problem.