Understanding Ket's Onset: Timing And Effects Explained

The ketogenic diet is a low-carb, high-fat diet that has been used for over 100 years. Originally, it was used as a therapeutic nutrition plan to treat children with epilepsy. Today, it is primarily used to promote weight loss and manage blood sugar levels. The goal of the keto diet is to reach a metabolic state called ketosis, where the body uses fat instead of glucose as its main energy source. This state is achieved by drastically reducing carbohydrate intake and increasing fat intake. On average, it takes between two to four days to enter ketosis, but for some people, it can take up to a week or longer. Factors that influence the time it takes to reach ketosis include age, metabolism, physical activity level, and dietary intake of carbohydrates, fats, and proteins.

Ketosis and diabetes

Ketosis is a metabolic state in which the body burns stored fat for fuel instead of glucose. This process is achieved by reducing the intake of carbohydrates and increasing the consumption of healthy fats. Typically, the body uses glucose or sugar as its primary energy source. However, when there is a lack of glucose, the body turns to burning fat, resulting in the production of substances called ketones, which can also be used for energy.

For healthy individuals without diabetes, ketosis usually occurs after 3 to 4 days of consuming fewer than 50 grams of carbohydrates per day. This can be achieved through a ketogenic or "keto" diet, which is high in fat and protein but very low in carbs.

People with diabetes can also enter ketosis, but they need to be cautious and closely monitor their blood sugar and ketone levels. Ketosis can become dangerous for diabetics when ketones build up in the blood, leading to dehydration and a change in the chemical balance of the blood, which can result in a coma or even death. This condition is known as ketoacidosis or diabetic ketoacidosis (DKA). DKA occurs when there is a severe lack of insulin in the body, causing it to use fat instead of sugar for energy and producing ketones. The warning signs of DKA include high blood sugar levels, frequent urination, fatigue, nausea, and fruity-scented breath. It is a serious and potentially life-threatening condition that requires urgent medical attention and hospital treatment.

To avoid DKA, individuals with diabetes should regularly monitor their blood sugar levels and adjust their insulin doses accordingly. It is also important to work with a healthcare team to establish "sick day rules" for managing illness, as being sick can affect blood sugar control. Additionally, maintaining a healthy diet and engaging in physical activity can help manage diabetes and prevent complications.

While ketosis can be beneficial for weight loss and fat reduction in healthy individuals, it is not recommended for those with type 1 diabetes as it increases the risk of developing ketoacidosis. Maintaining ketosis for prolonged periods can have adverse effects, and there is limited research on the long-term effects of ketogenic diets. Therefore, it is crucial to consult a healthcare professional before starting any new diet, especially for individuals with diabetes or other health conditions.

Ketosis symptoms

Ketosis is a metabolic state in which the body burns fat for energy instead of glucose. The body can enter this state after a few days of eating a low-carbohydrate diet, but it can take some people a week or longer. During the transition to ketosis, you may experience some side effects, commonly known as the "keto flu".

Symptoms of the "keto flu" include:

• Headaches
• Fatigue
• Nausea
• Bad breath
• Increased thirst
• Muscle aches
• Brain fog
• Irritability

These symptoms are usually mild and will pass within a few days. Staying hydrated by drinking plenty of water can help to ease or prevent some of these symptoms.

Other potential side effects of ketosis include:

• Dehydration
• Constipation or diarrhoea
• Gastrointestinal distress
• Subpar exercise performance
• Micronutrient deficiencies
• High cholesterol
• Low bone density

Ketosis breath

Symptoms of Ketosis Breath

The most commonly reported symptom of ketosis breath is a lingering metallic taste in the mouth, along with a strong odour. However, some people report a fruity odour, similar to nail polish.

Causes of Ketosis Breath

When your body breaks down fat for energy instead of carbohydrates, it converts fatty acids into chemicals called ketones, including acetoacetate, beta-hydroxybutyrate, and acetone. The body then gets rid of these ketones by exhaling and urinating. Acetone, an ingredient in some nail polish removers, is responsible for the familiar scent of ketosis breath.

Getting Rid of Ketosis Breath

The good news is that ketosis breath is only temporary. As your body adjusts to eating fewer carbohydrates, your breath should return to normal within a few weeks. In the meantime, there are several things you can do to reduce ketosis breath:

• Drink more water to flush out the ketones through urination.
• Eat less protein as the breakdown of protein produces ammonia, which can also cause bad breath.
• Practise good oral hygiene by brushing your teeth twice a day and flossing daily.
• Mask the odour with sugar-free mints and gum.
• Slightly increase your carbohydrate intake, but only by a small amount to stay in ketosis.

How to reach ketosis

Ketosis is a metabolic state in which the body uses fat as its main fuel source instead of glucose. The body typically uses glucose or sugar as energy. When there is a lack of glucose, the body burns fat for this purpose instead. This process can be challenging and can take a few days to a week or more to enter. Here are some tips to reach ketosis:

Reduce Carbohydrate Intake

Ketosis occurs when a lack of carbohydrates forces the body to use fat, not glucose, as its primary energy source. To reach ketosis, reduce your carb consumption to 50 grams or fewer per day. This may vary from person to person, but it is generally recommended to stay under 50 grams.

Increase Physical Activity

The more energy you use during the day, the more fuel your body needs. Exercise helps reduce the body's stores of a form of glucose called glycogen. Eating a low-carb diet means you are not sufficiently replenishing your glycogen stores, encouraging the body to turn to fat as a source of fuel instead.

Fast for Short Periods

Intermittent fasting can help you reach a state of ketosis. It involves eating all your food within an 8-hour window and then fasting for the remaining 16 hours of a 24-hour period. Short-term fasting of 24-48 hours can also help, but most people do not need to fast this long to reach ketosis.

Increase Healthy Fat Intake

When aiming for ketosis, replace lost carbohydrates with an increase in healthy fats. Some sources include avocados, avocado oil, and fatty fish like salmon. It is generally recommended to get 70-80% of your daily calories from fat.

Test Ketone Levels

You can check your ketone levels in your urine, breath, and blood. Testing can help you track your progress and make adjustments to your diet. Simple ketone tests, such as strips and monitors, are available to purchase online. A blood ketone range of 1.5-3.0 mmol per liter is ideal for maintaining ketosis.

Check Protein Intake

On the keto diet, you typically eat more dietary fat than protein. Recommended amounts of protein vary, but one standard recommendation is consuming about 1 gram of protein for every pound of body weight each day. People who exercise heavily may need up to 1.5 grams per pound.

Consume More MCT Oil

Medium-chain triglycerides (MCTs), available as oil, may help you reach ketosis even when eating less fat and more protein and carbs than a typical keto diet. A 2018 study found that participants who got 80% of their calories from fat, 13-17% from protein, and 3-6% from carbohydrates, along with MCT oil, reached ketosis faster than those without the supplement.

Ketosis diet

The ketogenic or keto diet is a low-carb, high-fat, and moderate-protein diet. It consists of 70-80% fats, 10-20% proteins, and 5-10% carbohydrates. The keto diet is popular for weight loss and involves limiting your daily carbohydrate intake to 20-50 grams. This forces your body to use fat-derived ketones for energy instead of glucose.

It usually takes 2-4 days to enter ketosis if you eat 20-50 grams of carbohydrates per day. However, some people may take longer, and it can even take a week or more to reach this state. The time taken to enter ketosis depends on various factors, such as your age, metabolism, exercise level, and current carbohydrate, fat, and protein intake.

How to Know If You're in Ketosis

The best way to know if you're in ketosis is to test your body's ketone levels using a breath meter, urine strips, or a blood ketone meter. Some symptoms that may indicate you're in ketosis include headaches, fatigue, nausea, bad breath, and increased thirst.

Tips for Reaching Ketosis

• Eat 20-50 grams of carbohydrates per day.
• Track your carbohydrate intake to ensure you're within the recommended range.
• Limit eating out at restaurants, as it can be challenging to track your carbohydrate intake.
• Be aware of hidden carbohydrate sources, such as condiments and sauces.
• Increase your intake of high-quality fats, aiming for 55-60% of your calories from healthy fats like nuts, nut butter, extra virgin olive oil, avocado oil, avocados, meats, eggs, and fatty fish.
• Try intermittent fasting, as short-term fasting periods can help your body shift its fuel source from carbohydrates to fat.
• Exercise more, as physical activity can deplete your body's glycogen stores, encouraging the production of ketones.

Benefits of Ketosis

The keto diet has been associated with several potential health benefits, including:

• Weight loss: Ketosis can help you feel less hungry, leading to reduced food intake and weight loss.
• Increased energy: Ketosis may result in higher energy levels and improved focus.
• Treating chronic illnesses: The keto diet has been used to manage and treat various chronic illnesses, including epilepsy, Alzheimer's disease, autism, brain cancers, type 2 diabetes, and heart disease.

Side Effects and Risks of Ketosis

While the keto diet has potential benefits, it's important to consider the possible side effects and risks:

• "Keto flu": During the initial stages of the keto diet, you may experience flu-like symptoms such as an upset stomach, headache, fatigue, muscle aches, nausea, brain fog, and irritability.
• "Keto breath": Bad breath is a common side effect of the keto diet due to the production of ketones.
• Constipation: The reduction in carbohydrate intake may lead to constipation.
• Dehydration: The high amount of ketones in the body during ketosis can cause dehydration, so it's important to prioritize water intake.
• Nutritional deficiencies: The keto diet restricts many nutrient-rich foods, and long-term adherence may result in vitamin and mineral deficiencies.
• Increased risk of certain health conditions: Long-term adherence to the keto diet has been associated with an increased risk of heart disease, chronic kidney disease, kidney stones, high cholesterol, and reduced bone density.

Frequently asked questions