Many low-carb diet programs take advantage of a natural metabolic pathway called ketosis to promote more effective weight loss. Ketosis is a state in which your body mainly relies on fat -- both dietary fat and body fat -- as its main source of energy. When your body burns fat at a higher rates, ketones are formed as a by-product. This raises your blood ketone levels, hence the term ketosis. Ketones are used for energy by your heart, brain and lungs. Ketosis is not dangerous and shouldn't be confused with ketoacidosis. The latter is a serious condition that only affects Type 1 diabetics.
Ketosis and Weight Loss
A ketogenic diet -- or a diet that induces ketosis -- is sometimes an effective way to lose weight. A study done with overweight and hyperlipidemic participants -- published in the May 2004 issue of "Annals of Internal Medicine" -- showed that the low-carb, ketogenic diet resulted in about double the fat loss of a low-fat, calorie-restricted diet.
30-Day Trial
A ketogenic diet is often given a 30-day trial period. Consult your doctor to ensure the transition to your new diet is done safely. This is especially pertinent f you have any medical condition or take medications, Write down your baseline body weight and body-fat percentage before starting. Take different measurements, especially at your waist, hips and thighs. Compare your results objectively -- at the end of your 30-day trial -- to assess your progress and the effectiveness of ketosis.
Eliminate Most Carbs
A ketosis diet begins with dropping your carb intake. Carbs provide about 50 percent of the calories in the typical American diet. A ketosis diet requires that you lower your carb intake to lower than 5 to 10 percent of your calories; this correspond to about 50 g of carbohydrates a day. Eliminate all sugar, grains, starchy vegetables, fruits, milk and yogurts. Obtain the small amount of carbohydrates you are allowed to eat -- up to 50 g a day -- from non-starchy vegetables like onions, kale, leafy greens, eggplant and mushrooms. Nuts, nut butter and fresh cheeses like ricotta and cottage cheese are an acceptable source of carbs. Count your carbs to stay on track.
Fill Up On Fat and Protein
Obtain the bulk of your calories from fat and protein. A ketosis diet requires that you add fat, from butter, cream, mayonnaise, salad dressing, olive oil, coconut oil, bacon or full-fat cheese. Protein must come from pork, beef, fish, seafood, poultry and eggs. If you buy commercially-prepared foods, check the label for carb content on the label. Avoided breaded meat, or meat that is marinated in sauces containing sugar. Choose salad dressings and mayonnaise that do not contain added sugar or starch.
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