What is Ketosis and How Does It Effect Weight Loss?

Everywhere I turn these days, I am hearing about ketosis and how it effects weight loss. Before I started the keto diet, I did a lot of research about it. I wanted to know if being in ketosis was safe, how long it was safe, and most importantly, would I lose weight?

Ketosis

The definition of ketosis is a metabolic state characterized by raised levels of ketones in the body. Ketones are molecules in the body that can be used as fuel. Our body’s normally use glucose as fuel however, if glucose is in short supply, the body will use ketones to fuel it. When your body is in a state of ketosis, fat is converted in the liver to ketones. Ketones are produced by the body when you eat a diet of very low carb and moderate protein. This is why you will hear people say you are running on fat, or burning fat when you are in ketosis. Simply said, ketosis equals weight loss.

Is Ketosis Safe?

Ketosis is a completely safe and natural state for the body to be in. I have heard several people claim that it is not safe to be in ketosis long term but this is not true at all for most people.

Our bodies were made to go without food for certain periods of time. Remember back when the human race were all hunter and gatherers? They didn’t have grocery stores they could run to if they ran out of food. It was common for them to fast for days and sometimes weeks at a time. Our bodies were made to store fat in times of abundance so that we had that fat to convert into ketones and use as fuel in times when food was scarce.

A common worry I have heard is that the brain can’t function correctly without carbohyrates. This is a completely false statement. The human race would not have survived if the brain could only use carbs as fuel. The brain can run perfectly fine without any carbs being ingested.

How Does Ketosis Effect Weight Loss?

Once you are in a state of ketosis, your body is a lean, mean fat burning machine! You are literally running off the fat stores in your body. This results in rapid weight loss. Ketosis is a great way to naturally help your body let go of excess weight. Now, I do want to be clear that losing body fat will not happen over night, but in my personal expeirence, I lost about 8 pounds per month and am still losing weight. The first week your body is in ketosis, you will lose quite a bit of water weight. As you stop consuming carbs, your body will start to dump excess water it was holding onto to help digest the carbohydrates.

Being in a state of ketosis is very natural and will help you lose weight in a steady manner. Once you stop eating carbs, your body will stop craving carbs and it makes it very easy to stick to a low carb lifestyle and lose weight and keep it off.

**Always check with your doctor before you begin any type of major change to your eating habits.

Xo-Haylee

What Exactly is The Keto Diet?

You have probably heard of the keto diet or eating keto recently but you may be wondering “What exactly is the keto diet?” The ketogenic diet, which is often referred to as the keto diet, is a low carb, high fat diet. Eating a diet high in fat, moderate in protein and low in carbs puts your body into a state of ketosis. When your body is in ketosis, it is burning fat for fuel which results in weight loss.

What Can You Eat on the Keto Diet?

There are so many things you can eat on the keto diet that it really doesn’t feel like a diet at all… Okay, maybe for the first two weeks it does feel like you are on a diet but after that, your carb cravings go away and it really is such an easy plan to stick to. So what exactly should you eat on the keto diet?

Protein

You can eat beef, chicken, turkey, seafood and eggs as your protein sources.

Dairy

Most dairy is acceptable to eat on the keto diet, just watch the carb content. Good dairy choices are butter, cheddar cheese, cream cheese, goat cheese, mozzarella cheese and heavy cream.

Vegetables

Good choices for picking vegetables while eating keto are any green leaf vegetables, cucumbers, green beans, mushrooms, squash, tomatoes and zucchini. Stay away from starchy vegetables like potatoes and yams.

Oils & Fats

This category is important as you will need healthy sources of fats in your diet every day. Some of my favorites are butter or ghee, coconut oil, olive oil, avocado oil and MTC oil.

Nuts & Seeds

I really missed chips when I first started the ketogenic diet. I am not going to even lie about it, I missed them so much!! The salt, the crunch… it was the absolute hardest thing I had to give up! Adding nuts and seeds to my diet really helped when I got the craving for a salty potato chip! All types of nuts are approved on this diet! Almonds, cashews, hazelnuts, pumpkin seeds, sunflower seeds, chia seeds.. just to name a few!

What Foods Should You Stay Away From?

Do not eat foods high in carbs or sugar. If you eat a lot of carbs, it will kick your body right out of ketosis and your weigh loss will stall. No breads, bagels, cupcakes, chips, tortillas, pizza. Regular soda, ice cream, high carb coffee drinks and smoothies are also not to be eaten.

What Should Your Macros Be While On The Ketogenic Diet?

Getting the right amount of each macronutrient is very important and will directly effect the success of your diet. Your aim everyday should be to eat 70% Fats, 25% Protein and 5% Carbohydrates. I can not say this enough, get a macro calculator and track your macros! I recommend using the My Fitness Pal App. It makes tracking your macros so quick and easy.

Fats- 70% * Protein- 24% *Carbohydrates- 5%

I have been on the ketogenic diet for the last four months and I can say I have never felt better in my life. I have lost 40 pounds. My hair and nails are healthy and shiny. My skin is clearer then it has ever been in my life and I have finally won my battle with adult acne! I have only good things to say about eating keto. I actually took my body out of ketosis for a few weeks and was shocked at the side effects that I went through!

Let me know your if you have tried the keto diet and what you think!

Xo-Haylee

Water Fasting to Help Enter Ketosis Quickly

Water fasting is a great way to help your body enter into ketosis quickly. The quicker you can get your body into ketosis, the quicker your body starts burning fat as fuel. Every year, I do a water fast for a few days to reboot my system. You can read about the benefits of water fasting on this post I wrote last year.

Why A Water Fast

I wanted to restart my keto lifestyle right after Christmas. I really loved the way I felt while eating keto. The first time I started eating keto, it took my body about five days to enter ketosis. I used these strips to monitor my ketone levels. I wanted to get into ketosis quickly so my cravings for carbs wouldn’t be an issue. I have read so many wonderful things about water fasts and have the goal to do a big water fast every year. A water fast is a sure fire way to get into ketosis quickly.

I decided to share my water fasting journey day by day with everyone this year. If you decide you want to do a water fast, please check with your doctor before hand and have a doctor monitor you all the way through a fast. Water fasts can be very safe if done correctly. Water fasts are not for weight loss. You will of course lose a little bit of weight while not eating but it will return once you begin eating again.

Day 1 of My Water Fast

“Today really hasn’t been too bad. I slept late which always helps me eat less. I woke up and drank some water and kept busy most of the day. I was hungry most of the day but it wasn’t anything I couldn’t deal with. I tried to drink when i was thirsty but didn’t pay much attention to how much water I was drinking. It is very important to listen to your body during a water fast. I tried to avoid the kitchen. My head started to hurt a little bit before bed but wasn’t a full flown headache. I went to bed really early, I was tired and hungry and sleep sounded delightful. I actually didn’t sleep well the first night at all, I had very strange dreams throughout the night. “

I will be back tomorrow with another water fast update! Has anyone ever done a water fast? I would love to hear about your experience!

XO- Haylee