The internet & fitness community have been abuzz with talk of ketosis for awhile.
As a result, you're probably hearing the term "keto" or "ketosis" from a friend or through some type of media. But, as always, once the media gets its spin on something there is some degree of misinformation, confusion, and infomercial-scammer-types, along with the legitimate information out there. So, let's talk about the basics. What is Ketosis?
First of all, we should spell it correctly. Sometimes it is misspelled “ketoses” or “keytosis”. The second way seems like an ironically appropriate misspelling because there are a few “keys” to getting it right. Basically, any type of diet or lifestyle that focuses on cutting carbs and/or using ketosis for health, weight loss, or training falls into the category we're talking about.
What is ketosis?
Ketosis is a metabolic state a body experiences when carbohydrates and protein are restricted enough.
This is why people on carnivorous diets are not in constant ketosis.
Unfortunately, many are mislead about the basic question : "What is ketosis?" If you don’t know what it is, then you can’t be expected to understand or succeed with it. Take this misleading definition of ketosis from a very reputable source for example:
Merriam-Webster defines ketosis as:
An abnormal increase of ketone bodies in the body
We can surmise from the ketosis definition by the good folks over at Merriam-Webster: that any diet which causes the increase of ketone bodies is therefore a diet that focuses on ketosis.
What is misleading about Merriam-Webster's definition of ketosis is the term "abnormal" when referring to the increase of ketone bodies. This is where people become confused between Nutritional Ketosis & Ketoacidosis.
Here is another, misleading, example from dictionary.com -
The accumulation of excessive ketones in the body, as in diabetic acidosis.
The good folks over at both Merriam-Webster and Dictionary.com seem to be trying to define Ketoacidosis. The problem here is that nutritional ketosis, and diabetic ketoacidocis are completely different. Since there seems to be so much confusion out there between ketosis and ketoacidosis, before we go any further, let's clear this up right now.
Ketosis does not equal ketoacidosis. They are not the same thing.
Ketoacidosis can only happen to people with certain conditions such as Type 1 diabetics severe alcoholics, and people with a few other extreme conditions. During ketoacidosis typical ketone levels are approximately 10 times higher than a person in Nutritional Ketosis.
If someone becomes interested in ketosis, they often wonder which is the best type of plan or "ketosis diet" to try. What most people misinterpret is that there really is no specific “ketosis diet” per se. In fact, if you choose to put your body into ketosis for whatever personal reason, it is truly a lifestyle choice. There are many ways to do this, but like with any type of eating protocol, there are healthy ways, and unhealthy ways to achieve the technical goal.
Regarding “losing weight” with ketosis. Obviously, when most people talk about “losing some weight” they really mean burning off stored body fat. Remember this: ketosis doesn’t equal fat loss, and fat loss doesn’t equal ketosis. A person can burn stored body fat in or out of ketosis, and a person can gain stored body fat in or out of ketosis.
There are many experts in health and fitness that are producing a wealth of information on Nutritional Ketosis in addition to the science of why it is beneficial to our health and longevity. Each have a different approach for different reasons, but they all agree on eliminating or severely limiting sugars and grains from the normal human diet - if not eliminating them altogether.
In any case, now we know the answer to the basic question: "What is Ketosis?"
Ketosis is NOT An abnormal increase of ketone bodies in the body, or accumulation of excessive ketones in the body, because these things describe diabetic ketoacidosis.
Ketosis is ACTUALLY a metabolic state a body experiences when carbohydrates and protein are restricted enough.
Now what low carb plan is the best? Well, that's the catch. They all work different for different people.
There are many plans, websites, and books that are easily accessible. But, the few that have helped the widest variety of people seem to be:
Low Carb Alpha (source of photos used in this article)
https://lowcarbalpha.com/
The Noakes Foundation
https://thenoakesfoundation.org/
Healthful Pursuit's Fat Fueled
http://bit.ly/FatFueledPlan
No Sugars No Grains
https://vinnietortorich.com/intro-to-nsng/
Recipes from Anna Vocino
http://amzn.to/2BRXEyN
Photo Credits: Stephen G Pearson, photos from Low Carb Alpha (linked above) via http://photopin.com
