Ketosis is sometimes also referred to as the body’s fat burning mode. When carbohydrates are restricted for a longer period of time, the body undergoes a metabolic shift where it adapts to use fat as the primary fuel. Ketones are produced for those cells unable to utilize fat. 

In a normal state eating carbohydrates induces production of insulin from the pancreas, which then aids the transportation of glucose into cells. Higher levels of insulin, that occur when consuming larger amounts of carbohydrates, promote storage of body fat and block release of fat from adipose tissue. Excess carbohydrates are stored as fat. Between meals when insulin levels are low fat stores can be released and utilized as energy. 

In insulin resistance this natural balance is disturbed. Glucose has difficulties entering cells and may be stored as fat more easily. Ketosis is characterized with low and stable levels of insulin and blood glucose. Due to stable insulin levels body’s fat reserves are readily released and consumed. These are seen as positive outcomes in a state where the body has become resistant to insulin.

Ketosis should not be confused with diabetic ketoacidosis, a life threatening condition, where both glucose and ketone levels are significantly elevated. 

Ketogenic diets may be quite tricky to follow since many of the common foods have to be eliminated and sometimes substituted with others that may not be so easily available. Eliminating carbohydrates also possesses a danger for missing some essential nutrients and disturbing the gut microbe balance. In addition, the scientific support for ketogenic diets as a dietary treatment for insulin resistance is quite contradictory. 

To some individuals low-carbohydrate diets seem to be effective for aiding desired weight loss and maintaining better glycemic control, but the long term health consequences of high-fat, low-carbohydrate diets are not well known. 

As high dietary fat intake has widely been associated with increased risk for cardiovascular disease, it is questionable whether it’s wise to follow these types of diets for long periods of time. 

Low-carbohydrate, high-fat diets have also found to have quite a negative effect on the gut microbiome, which is recently proposed to play an important role in maintaining health and preventing disease. 

Some people with insulin resistance say that they have benefitted from following a ketogenic diet, while others have reported their overall wellbeing getting worse when trying to eliminate carbohydrates completely. 

NOTE: BEFORE STARTING A KETOGEN DIET, PLEASE CONSULT WITH YOUR DOCTOR AND DIETITIAN!

When ketogenic diets are used for weight loss it all comes down to consuming less calories. There is no magic. Ketogenic diets may have a satiating effect that automatically makes you consume less calories.

One possible application of low-carbohydrate diets is to use them as a short term kick-start and slowly introduce more carbohydrates into the diet after a desired weight loss or after seeing improvements in blood sugar levels.

The threshold for inducing ketosis is considered to be around 20g of carbohydrates per day. If you are not following a ready-made ketogenic meal plan, to ensure not to exceed the daily 20g of carbohydrates counting carbohydrates is often a must. At least in the beginning when you are still learning. There are several food journal applications available to be used to track your food intake.

Here is a short check-list on the foods that need to be eliminated or consumed only in very small amounts to stay in ketosis:

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.

• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.

• Fruit: All fruit, except small portions of berries like strawberries.

• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.

• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.

• Low-fat or diet products: These are highly processed and often high in carbs.

• Some condiments or sauces: These often contain sugar and unhealthy fat.

• Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.

• Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.

• Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

  
  

Remember to take care that limiting carbohydrates doesn’t become your only goal. You should still aim to consume healthy, nutritious foods to secure the intake of essential minerals and vitamins. Also make sure that most of your fat is coming from unsaturated food sources.

You should keep in mind that:

• The core idea is to switch carbohydrates to fats, without significantly increasing your protein intake. Be mindful about your portion size with protein rich foods.

• Ketogenic diet should not be built around bacon, butter and eggs (high in saturated fats). Aim to consume plenty of mono- and polyunsaturated fats from plant based sources and oily fish. Favor lean protein sources. 

• Take care of your fiber intake by consuming plenty of low-carbohydrate vegetables in every meal. 

  
  

To read more about protein sources, healthy fats and vegetables, take a look at our other articles providing you more food specific information.