Don’t worry, people: ketosis is not a disease. It’s just something you may want to consider if you want to lose weight, reduce side-effects of PCOS, or even treat acne. The deets, below!
WHAT IS KETOSIS
Ketosis is a metabolic process wherein the body gets its fuel from the ketones in our blood. If you’ve read our article on How to Lose Belly Fat, you’d know that our bodies burn fat for energy when there isn’t enough from carbs. Ketones are those fatty acids transformed into energy.
It’s a normal process, and our body does it regardless of whether you follow a ketogenic diet or not. It does go without saying that following a keto diet encourages this process, shifting where your body gets its energy from. Ketosis will make your body rely more on fat for energy rather than carbs.
Of course, too much of anything is always a bad thing: building too many ketones can become life-threatening. Extremely high levels of ketones lead to a chemical change in your blood and put you at risk of very dangerous health complications like ketoacidosis. Ketoacidosis is when the bloodstream is filled with extremely high levels of ketones and glucose, making the blood acidic.It’s an extreme picture of what could go wrong if you don’t manage your ketone levels properly.
If you do it right, however, you may be interested in knowing that a lot of studies have demonstrated the efficiency of ketosis in providing many different health benefits.
BENEFITS OF KETOSIS
Ketosis has been studied as a therapeutic alternative or supplement to some major health complications, such as:
1. Epilepsy. The ketogenic diet was introduced to epilepsy patients who didn’t respond to drug treatments in the 1920s. Since then, further studies have shown that epileptic children who followed a ketogenic diet experienced a reduction in seizures, with some even resulting in complete remissions. [1, 2, 3, 4]
2. Type 2 Diabetes. Some studies have shown that a keto diet may improve insulin sensitivity for those with insulin resistance. [1, 2] A ketogenic diet has the potential to decrease blood sugar levels because it consumes very low amounts of carbs, and this means decreased production of glucose (sugar) for body energy.
3. Cardiovascular Diseases. Many studies found that low-carbohydrate diets portray the potential to reduce heart-disease risk factors such as blood triglycerides and cholesterol. [1, 2, 3, 4, 5]
4. Cancer. It has been suggested by emerging studies that a keto diet shows promise as an aid in cancer therapy through “glucose starving” of tumor cells. [1, 2, 3] It’s not a definite cure, of course, but any aid to survive cancer is definitely a welcome option to explore.
If none of those benefits personally apply to you, you may find ketosis to be beneficial for the following purposes instead:
5. Weight Loss. This is perhaps the most popular benefit of ketosis. Many studies have shown that a diet high in fats is more effective for weight loss than a low-fat diet, at least in short-term. [1, 2, 3, 4] Theoretically, this is simple to understand: if your body is running on fat for energy, then you’re burning more of it. If you’re trying to lose weight, a ketogenic diet can be a good alternative to other popular diets like paleo and Whole30.
6. Polycystic Ovary Syndrome (PCOS). A pilot study conducted in 2005 found that a keto diet yielded significant improvements in weight, fasting insulin, and hormonal ratios within a 24-week period for women with PCOS. Although more studies have yet to be done, further research suggests that it may have a positive effect on ovarian functions and metabolism for women with PCOS.
7. Acne. A study on the effect of carbohydrates on acne development has shown that a keto diet has therapeutic potential on reducing acne. Research is emerging that ketosis may be able to influence several factors that underlie acne development, such as regulating sebum and fighting P.acne and inflammation.
HOW TO GO INTO KETOSIS
If you think you would like to reap some of the benefits from ketosis, you can affect it by simply eating more fats and eliminating carbs (or reducing it to a very small percentage) in your diet. You can read more about the ketogenic diet here, but for your easy reading, here are some examples of fat-rich foods you can start with:
1. Fish & Seafood. Fish are perfect keto diet staples because they’re naturally rich in protein and fat, but low in carbohydrates.
TRY: Gustazo Lemon Garlic Sardines, P120, Gustazo Gourmet Tuyo, P170, Native Gourmet Tinapa in Coconut Milk, on sale at P285 (limited time only)
2. Eggs & High-Fat Dairy. Eggs are rich in protein and contain less than 1g of carbs, so you can definitely have them for breakfast in a keto diet. High-fat dairy such as butter, high-fat cheese and high-fat yogurt are great sources of fat.
TRY: Moon Cheese Cheddar, P295, Moon Cheese Gouda, P295
3. MCT Oil. MCT Oil contains medium chain tryglcerides sourced from coconut. MCT is a type of essential fat good for your body, and you can add it to your meals or consume 1 to 2 spoons of it straight.
TRY: Laurin Coco MCT Oil (150ml), P250, Piping Rock MCT Oil (473ml), P799, SOZO Natural MCT Oil (250ml), P880
4. Keto Bars. There must be a snack bar for every kind of diet these days because yes, these exist, too! Store it in your bag for that easy reach during your commute.
TRY: Lifestyle Gourmet Coco Papaya Ketone Bar (40g), P90, Lifestyle Gourmet Dark Chocolate Ketone Bar (40g), P90
5. Tea & Bulletproof Coffee. “Bulletproof coffee” is coffee with no sugar and very little milk or cream, stirred in with butter and coconut oil for high amounts of fat. If you’re not into coffee, most teas get the “okay” for a keto diet.
TRY: SOZO Natural Booster Bundle, P3,150
6. Bone Broth. Bone broth is rich in collagen, amino acids, and other minerals good for your immune system. It’s also packed with protein, which can help you feel more full longer in a high-fat, high-protein diet such as keto.
TRY: Ancient Nutrition Bone Broth Protein (25g), P180, Vital Proteins Beef Bone Broth Collagen Sachet (10g), P220
Think you’re up for the keto diet? Just remember that if you plan to start, listen to your body and keep everything in moderation. Fitness and good health is all about balance, so make sure you don’t overdo it.
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