How the Ketogenic Diet Works: 3 Stages
The ketogenic diet seems to be the latest fad diet with many celebrities touting its effectiveness. Here's how the ketogenic diet works.
What It's About
It may seem like a new popular diet right now but it's been around since the 1920s to treat epilepsy. Doctors found it can control their patients' seizures.
The ketogenic diet is a high-fat and extremely low-carb diet.
When you eat carb-rich foods, your body converts them to glucose to fuel your body. But when you're on a ketogenic diet, your body doesn't have enough carbohydrates to use for energy. But because of your high-fat diet, you have a lot of fat deposits.
Your body adapts to what you consume. It processes the nutrients you eat and converts them into fuel your body can use for energy.
You can use proteins, fats, or carbohydrates as fuel through different metabolic processes.
In the absence of carbs, fats become the energy source. Your liver uses fatty acids in the body and converts them into fuel.
This is why most people don't experience ketosis. Because their body is used to using sugar as the main source of fuel – especially the brain.
Why Ketosis Happens
Your body fat can be used as fuel. But sugar becomes the primary source because the body processes it faster.
If you have not eaten for a long period of time, such as when you sleep or when you're fasting, your body converts fat stores in your body into ketones (highly efficient energy molecules).
How Ketones are Formed
Fatty acids enter the liver where they convert into ketone bodies. We call this process ketogenesis.
Ketogenesis produces a ketone body called acetoacetate. Acetoacetates then convert to two ketone bodies: acetone and BHB (beta-hydroxybutyrate).
As your body adjusts to the ketogenic diet, acetoacetates convert to BHB which is a more efficient energy source which your brain prefers.
Acetone is mostly excreted as waste.
Stages Leading to Ketosis
Stage 1: Glycogen Depletion
6 – 24 hours into this diet, ketone production is not active yet. Most of your energy is from glycogen (stored glucose in our bodies). Hormone levels are shifting. And fat burning is increasing.
Stage 2: Gluconeogenic Stage
Between 2 – 10 days into this diet, your glycogen runs out. Gluconeogenesis starts producing ketones at low levels.
Acetone levels start to build up in your blood. Thus, you can expect to have ‘keto breath'. And expect to feel the need to pee more often.
Stage 3: Ketogenic Stage
When you go on a ketogenic diet, this is your goal. During this stage, there is a significant increase in fat and ketone use. When this happens, your body will reap the benefits of going into the ketogenic diet.
Signs of Ketosis
How will you know if you're in ketosis?
- Blood ketone levels of 0.5 – 3 millimoles per liter
- Weight loss
- Bad breath or keto breath
- You feel more thirsty than usual
- Headache
- Muscle cramps and spasms
- Fatigue or Weakness
- Digestive problems (such as constipation or stomach upset)
- Change in sleeping habits
- A more alert mind
Despite the many health benefits that the ketogenic diet brings, it is important to note that it's not for everyone.
It is best to consult your doctor before trying out this diet. It is especially not recommended for pregnant women or those who take medication for diabetes or high blood pressure.