Ketogenic diet: effects and signs of ketosis
What is ketosis?
Ketosis is the main goal of the ketogenic diet, in which the body uses fat as an energy source instead of carbohydrates. It is achieved by drastically reducing carbohydrate intake and breaking down fat in the liver to produce ketones.
How to achieve ketosis
Achieving and maintaining ketosis requires limiting carbohydrate intake to 20-30 grams per day. It is important to follow the diet correctly and avoid cheating that can disrupt ketosis.
Symptoms of ketosis
After about two weeks of being in ketosis, certain symptoms may appear that indicate that the body is adapting to using fat for fuel. These symptoms include bad breath , intense body odor , fatigue , and cramps .
Bad breath and strong body odor
During ketosis, byproducts such as acetone can be generated, which can result in unpleasant breath and body odor. Although not everyone experiences this side effect, brushing your teeth frequently and chewing sugar-free gum can help mitigate it.
Initial fatigue
When adjusting to low carbs, it's common to feel fatigued during the first few weeks of ketosis. It's recommended to avoid strenuous activities and take it easy until your body gets used to it.
Cramps
Cutting back on carbs can lead to electrolyte and mineral imbalances, which can result in muscle cramps. Eating foods rich in potassium, sodium, and magnesium, such as nuts, seeds, avocado, leafy greens, and fatty fish, can help prevent these discomforts.
Find out more about the ketogenic diet and its effects to decide if it's right for you!
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