Ketosis – a different kind of metabolism: effective weight loss and healthier eating

Now for a bit of theory: Biochemically speaking, ketosis means the metabolism of fats . Accordingly, fats are used as a starting material in the body and converted into so-called ketone bodies through various metabolic processes, thereby generating energy. Fat can also serve as an energy source – a property that surprises many people. Especially in the weight-loss industry, fat is often strongly demonized, yet fats are just as important for our bodies as carbohydrates and proteins.

The human body typically obtains energy from carbohydrates by converting them into ATP (adenosine triphosphate). However, if carbohydrates are unavailable for an extended period, it turns to fats and converts them into energy. This process is called ketosis, during which the body's fat reserves are depleted. Through ketogenesis in the liver, fats and proteins are converted into other substances in a series of metabolic steps. The breakdown of fatty acids produces a coenzyme called acetyl-CoA. From this, ketone bodies are produced, which then serve as the body's energy source.

Normally, ketosis is an emergency state for the body , serving to provide energy even during times of scarcity. However, you can also consciously and intentionally induce ketosis by following a ketogenic diet. This diet is based on healthy fats and proteins, with carbohydrates essentially eliminated from the menu. The lack of carbohydrates, in turn, causes the body to switch its energy metabolism and metabolize fats . This metabolic state is also known as "starvation mode."

If you decide to follow a ketogenic diet, it is of course helpful to know exactly how it works, what needs to be considered during the transition, and how long the transition actually takes.

The transition itself can take anywhere from one to several days , although this is only a rough guideline, as everyone reacts individually. A prerequisite for this is that the body has depleted all its glucose stores and is forced to use fat as an energy source. But how exactly does keto work?

Our bodies change their metabolism as soon as they no longer have carbohydrates available. Accordingly, carbohydrate consumption is reduced to a minimum . The ratio of macronutrients is very important in this process. We have provided a rough guideline below:

• 70% fat
• 20% protein
• 10% carbohydrates

According to this, your diet should consist of 70% fat, 20% protein, and 10% carbohydrates . However, it's important to know that even 10% carbohydrates can sometimes be too much. Therefore, it's quite possible that this value needs to be reduced further (to around 5%) for the body to enter ketosis.

How many grams result from this ratio?

Assuming a daily requirement of 2000 kcal, the individual amounts can be calculated precisely:

• 1 g of fat corresponds to 9 kcal
• 1 g of protein corresponds to 4 kcal
• 1 g of carbohydrates corresponds to 4 kcal
  

The basic formula for the calculation is:

The individual calorie requirement x the percentage of the respective macronutrient
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Number of calories per 1 g of macronutrient

This results in the following values:

• Fat: 2000 x 0.7 / 9 = 156 g
• Protein: 2000 x 0.2 / 4 = 100g
• Carbohydrates: 2000 x 0.1 / 4 = 50g

A ketogenic diet offers several advantages, which is why it is very popular, especially for weight loss, but also for improving performance. The following benefits are significant for many people:

In addition to the advantages, the disadvantages shouldn't be overlooked. Above all, strict adherence is crucial and can sometimes be very difficult, because as soon as the body has carbohydrates available, it immediately switches to the simpler metabolic process. You should also expect circulatory problems, digestive issues, or headaches and stomach aches , especially at the beginning of the dietary change . This is due to the reduced blood sugar levels. It's sometimes called the "low-carb flu." However, once the transition is complete, these symptoms quickly subside.

Choosing the right foods isn't always easy and requires a lot of creativity. However, once you get the hang of it, you'll develop an intuition for how much fat your body needs.

A ketogenic diet keeps you feeling full longer, boosts your physical performance, and has many other benefits. But is it really healthy? After all, from an evolutionary perspective, ketosis is more of an emergency survival mechanism.

Therefore , it is quite conceivable that people may have a negative reaction to ketosis.
Some people react to this diet and may not be able to maintain it long-term. In particular, the increased consumption of animal fats can put a strain on the kidneys, and the consumption of not only healthy fats but also saturated fatty acids and other unhealthy fats is often problematic. Furthermore, long-term studies are lacking to make definitive statements on this topic. In case of doubt, it is always advisable to consult a doctor.

The most important thing is to reduce carbohydrate intake to a minimum. This means that only between 20 and 50 grams of carbohydrates should be eaten per day . Values ​​between 20 and 30 grams are even better. However, it always depends on the individual's basal metabolic rate.

As soon as more fats are consumed, the body has to adjust by producing more enzymes that can break them down again. This naturally takes a few days.

There are several ways to enter ketosis. Fasting, in particular, is a great help for many people to get started with this way of eating. Not only does intermittent fasting help, but even a 24-hour fast can be effective. Generally, after fasting, you should exclusively follow a ketogenic diet. You will also enter ketosis as soon as you keep your carbohydrate intake below 50g per day for at least 14 days and eat a high-fat diet.

However, it is very important not only to reduce carbohydrate intake but also to completely deplete the body's glucose stores . Only then will the body begin ketosis. Therefore, the process takes a few days and can sometimes be accelerated somewhat through endurance exercise.

A balanced diet and the quality of the food are particularly important in the ketogenic diet. Our Balance Shake and Fat Burner can also be helpful. Thanks to the guarana extract it contains, it supports fat burning.

Ketosis is a very popular diet that aids in weight loss and improved concentration. It involves "artificially" putting the body into a state of starvation by minimizing carbohydrate intake while drastically increasing fat consumption. This causes the body to use fat, rather than carbohydrates, as its primary energy source.

This is also the origin of the name "fat metabolism," because both ingested fats and the body's fat stores are used as energy sources and processed into ketone bodies. These ketone bodies are then transported via the bloodstream to organs, brain, and muscles, where they perform their function. However, this transition takes time and varies from person to person. Furthermore, the body can be quickly "kicked out" of ketosis as soon as there is even the slightest chance of consuming carbohydrates. Therefore, a consistent approach is crucial.