Table of Contents
What is Metabolism?
Metabolism is the process in which nutrients in the body combine to provide the body with the energy it requires to function. There is an assumption that the way to lose weight has something to do with a calorie deficit. Calories in, calories out concept does not consider factors such as:
- Nutrient content. Whole foods are more nutritious than processed foods as they result in a healthier gut.
- Food and hormones. Foods affect your hormones differently.
- Macronutrients and appetite. Macronutrient composition positively or negatively affects your appetite. Research done has shown that fats induce more fullness than macronutrients.
How ketosis affects metabolism
Nutritional ketosis is used to promote metabolic health. Following a modern dietary pattern that is high in sugary drinks, processed foods, and refined grains, makes a person’s body to use carbohydrate for fuel as it is broken down into glucose used by the body tissues. However, an individual’s body produces ketone that provides the body with energy when there are low levels of glucose. Ketone production results from the breakdown of fat when a person takes a low-carb, high-fat, and moderate- protein ketogenic diet. Ketone bodies energize the brain and are immediately utilized by parts such as the heart, kidneys, and muscles.
When there is a calorie deficit, ketones are more critical because they produce more energy than glucose. Ketosis leads to improved insulin sensitivity, low levels of glucose, and low serum triglycerides, which saves the body from releasing so much insulin and protects you from type II diabetes.
Metabolic benefits of ketosis
Increased fat loss
Keto diets foster fuel molecules and promote energy metabolism. Also, the uses its stored fat for gluconeogenesis. The body has lipase, which breaks down fat to release glycerol, which is converted to glucose. Results of research done to know the metabolic effect of ketogenic diets and low-calorie diets in obese kids and adults showed that ketogenic diet greatly improves loss of weight and metabolic parameters. The conclusion from the research conducted was that a keto diet is a safe choice for weight loss.
Modulation of inflammation
There is a relation of chronic or long-term inflammation to diseases like obesity, heart disease, stroke, lupus, cancer, rheumatoid arthritis, and Alzheimer’s. [ * * *] Inflammation caused by high levels of C-reactive protein in the body have been used to show the likelihood of many cancer forms, Alzheimer’s, and type II diabetes. Ketosis decreases inflammation by preventing the creation of pro-inflammatory compounds. A random trial was done to compare two diets; a ketogenic diet and a low-fat, high-carb diet showed a more significant anti-inflammatory effect in the ketogenic diet. Another research done on Alzheimer’s disease showed that BHB reduces neuroinflammation through activating hydroxyl- carboxylic acid receptors.
Increasing longevity and lifespan
Mitochondria has an impact on the survival of organisms. The breakdown and convert nutrients into energy. Nutritional ketosis increases mitochondrial mass and protects cells from damage through mitohormesis. Fasting decreases insulin and glucose concentration in blood and increases free fatty acids and ketone bodies concentration, thus stimulating ketosis. A study conducted showed that mice that had a more extended fasting period and were healthier and lived longer independent of the number of mice consumed and the food eaten.
Measuring metabolism in ketosis
Blood glucose levels
Blood ketone levels
The best method of monitoring ketones is blood testing. Other methods include urine testing and breath testing, though they are the least accurate ways. Blood ketone testing measures BHB as it rises in the blood during ketosis. When in the ketotic state, ketone concentrations are between 0.5 and 2 mmol/L. However, in a fed state, the ketone levels are 0.2 mmol/L.
Glucose Ketone Index
GKI ratio indicates the relationship between blood glucose and ketone levels. You need glucose meter and ketone meter to determine the glucose ketone index. The formula for calculating GKI is (glucose level/18)/ ketone level. Research shows that lower GKI values show the therapeutic efficiency of a ketogenic diet than with more significant values. It is easy to achieve metabolic management when your levels of glucose are low, and the levels of ketone are high.
Ketosis is a normal state in which your metabolism is converted to after having a ketogenic diet. Scientific studies that have been done show that ketosis prevents health issues and promotes metabolism by improving ketones, reducing inflammation as well as controlling your blood glucose and insulin. Determination of the glucose levels, ketone levels, and a glucose-ketone index helps you to benefit from having a keto diet and have overall optimal health.