Carbohydrates can be your friend or they can be your enemy, depending on the diet you are using. Eat too many of them and you can wind up in a carb fog. Eat too few carbs and you can wind up in ketosis. In 2011, research is still being conducted on how safe ketosis is for the average dieter. Either way, before embarking on a low-carb diet to induce ketosis, it is best to get a full history and physical by your doctor. Ketosis and low-carb diets may not be your best bet for weight loss.
Carbohydrates
Carbohydrates are one of the macronutrients in your diet. They are essential to the proper functioning of the body, and their primary function is to provide energy. Carbohydrates come in three different types: simple sugars, complex starches and fiber. Starches are eventually broken down into simple sugars by the body. They provide energy over a longer period for this reason. Since carbohydrates provide calories, it is better to choose long acting carbohydrates such as whole grain breads than simple sugars like chocolate. The whole grains provide more nutrients than simple sugars.
Ketosis
Low carbohydrates and ketosis go hand in hand. Ketones are released whenever the body does not have the sugar from carbohydrates to break down for energy. The body mobilizes fat stores and one of the byproducts is ketones, causing ketosis. Ketones are acids such as acetone, acetoacetate and beta-hydroxybutyrate. According to the NHS Choices article on ketosis, these chemicals are acidic and if left to build up, can cause damage to the liver and kidneys.
Carbohydrate Recommendations
There are many numbers thrown out by registered dietitians, diet gurus and government bodies about how many carbohydrates you actually need in your diet. According to the Mayo Clinic, the dietary guidelines for 2010 recommend that carbohydrates make up 45 to 65 percent of total calories. For 2,000 calories, that would be 900 to 1,300 calories from carbs or 225 to 325g of carbohydrates per day. This is a broad recommendation for someone who is eating a lot of calories, wants to avoid ketosis and is not looking to lose any weight. The recommendation is much different for someone on a low-carb diet.
Carbohydrates for Ketosis
According to American Family Physician, most diets restrict the intake of carbohydrates to 20 to 60g per day. This is a far cry from the amount of carbohydrates recommended for the average person and is likely to send you into ketosis. The exact amount of carbohydrates to avoid ketosis is dependent upon each person. Urine test strips are available to test yourself to see if you are in ketosis or not. Closely monitor how many carbohydrates you are consuming and test your urine for the presence of ketones.
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