Ketosis is a state in which your body burns fat instead of carbohydrates as its main source of energy. Ketones, a by-product of fat burning, can also be used to fuel your brain, heart and muscles. To be in ketosis, you need to eat a very low-carb diet. Ketogenic diets, or diets that induce ketosis, are used to lose weight, reduce seizures in epilepsy and as of 2011, studies are underway to determine their role in the treatment of malignant brain cancer. Ketosis is not dangerous and shouldn't be confused with ketoacidosis, a dangerous life-threatening condition that can present in type 1 diabetics. Nevertheless, consult your doctor before starting on a ketogenic diet, especially if you are taking medications.
Carbohydrate-Rich Foods
A ketogenic diet contains less than 50 g of carbohydrates a day, which is considered a very low-carb diet. To keep your carbs that low, you need to eliminate most carbohydrate-containing foods from your meal plan including breakfast cereals, granola bars, bread, buns, rice, pasta, mashed potatoes, French fries, oatmeal, couscous, pizza dough, soft drinks and sugary beverages, desserts, jams, syrups, fruits, milk and desserts. It is a good idea to start tracking your carb intake. Use food labels and food composition tables to estimate your daily carb intake and log your carb count on your calendar.
Non-Starchy Vegetables
Although you need to keep your carb intake very low, below 50 g a day, and eliminate most carbohydrate foods from your diet to stay in ketosis, you can include plenty of non-starchy vegetables. Non-starchy vegetables are low in carbs, yet are packed with fiber, vitamins, minerals and antioxidants that can help you meet your daily requirements even with your restricted diet. You can include 1 to 2 cups of non-starchy vegetables, such as spinach, mushrooms, onions, asparagus, leafy greens, cauliflower or broccoli, at each of your meals.
Protein and Fat
Each of your meals on your ketogenic diet should include a source of protein, such as poultry, fish, seafood, meat, eggs or cheese. About 2/3 to 3/4 of your calories should come from fat to stay in ketosis. Fats include cream, butter, olive oil, mayonnaise, salad dressing, avocado, nuts and nut butter. Adding coconut oil or any other specialized oil rich in MCTs, or medium-chain triglycerides, promotes a ketogenic state. MCTs are naturally found in high amounts in coconut oil.
Special Considerations
If you have diabetes, take medications or have any other medical condition, consult your doctor before starting a ketogenic diet to ensure it is safe for you. You should also expect to experience some side effects during the first two weeks, including headaches, fatigue, irritability, dizziness and constipation. These side effects usually disappear by themselves after a few days or weeks, but you can get some relief by drinking at least 64 oz. of water every day and supplementing your diet with 1/2 tsp. of salt per day, as explained by Dr. Eric C. Westman in the book "New Atkins for a New You."
References
- ProteinPower.com; Metabolism and ketosis; May 2007
- FAO; Chapter 2 - The Role of Carbohydrates in Maintenance of Health; 1998
- Epilepsy Foundation: Ketogenic Diet
- "Annals of Internal Medicine"; A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia; William S. Yancy Jr. et al.; May 2004
- "Nutrition & Metabolism"; The Calorically Restricted Ketogenic Diet, an Effective Alternative Therapy For Malignant Brain Cancer; Weihua Zhou, et al.; February 2007
- "The New Atkins for a New You"; Eric C. Westman et al; 2010
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