What is Ketosis?
Ketosis is where your body burns stored fat for energy, which will result in faster weight loss. This page will help you understand ketosis in a lot more detail.
A non-dieter usually eats around 260g of carbs per day. When you reduce your carbs dramatically to 60g or less you should go into ketosis.
Ketosis is based on reducing your carb intake and therefore you will increase your protein and fat intake. As it is your carb consumption that is important it is OK that your proportion of proteins and fats may be higher than normal. Calories are less important also, for ketosis it is really only reducing the carbs that will make the biggest difference. If you want to have rapid weight loss then you may want to try our TFR Plan.
If you have not done a low carb diet before we would suggest you start at a the higher level of carbs (60g) and then reduce the amount by 5g a day until you see some side effects but do not go below 50g of carbs. If you start low in carbs you will never know your upper limit and some people may need less carbs to get into ketosis. It can take a few weeks to get the carb mix just right for you.
There are 2 types of side effects - in the first few days as your body gets used to less carbs and then once you are fully in ketosis and burning stored fat.
Side effects in the first few days can include:
Headaches, nausea, upset stomach, lack of mental clarity (brain fog), sleepiness, fatigue, “ketosis flu” (a flu-like feeling!), hunger, needing to go to the loo more, dizziness, constipation, sugar cravings, hair loss, metallic taste in your mouth.
Any of these signs in the morning are a sign that you had the right level of carbs the day before! The headache is probably the most common side effect and it is definitely better when you drink more water, at least 2 litres (8-10 glasses) and more if the weather is warm.
Side effects once in ketosis, day 3-5 and beyond, can include:
Decreased hunger, bad breath, funny taste in your mouth, increased thirst, increased energy, better sleep, clearer thinking, a “buzzed” feeling, decreased cravings, fast weight loss, losing inches over body, a cold to the bones feeling.
You may only get one or 2 of the "in ketosis" side effects and the bad ones tend to fade over time. The lack of hunger mostly stays though, which is a sign that ketosis is occuring. If you can cope with the first few days and get in to ketosis it becomes much easier.
How to Tell if You Are in Ketosis
Knowing the signs/side effects of ketosis should mean it is clear when you are in ketosis.
However if you are not sure you can buy keto sticks to test your urine. The sticks turn pink or purple if it reads ketones. A dark colour can mean that you are dehydrated not further into in to ketosis. If you have recently drunk a lot of liquid the result will be lighter or even a false negative. Sometimes the keto sticks can be misleading so please try to understand the signs of ketosis and not rely on the sticks.
Once You Are in Ketosis
When fully in ketosis the calories you consume do not need to be counted. Technically you could have 2000 calories or more. You lose weight, and fat, through the process of ketosis and your calories should not count. That said many customers find low carb and low calorie works well for them. It is important that you give it time to find what is right for you.
Still need more help?
Most of our knowledge comes from personal experience and google searches. If you are still not sure if ketosis is right for you, please email Billy or do an internet search. You will find a lot of information and resources online, one of the best websites is HNS choices. Please also remember to check with your doctor that this type of diet is right for you. We are not medically trained nor dietictans at Billy's Diet. Only our TFR plan has been dietitian approved.
So you think ketosis sounds ideal for you? Well it is not easy and it takes a certain amount of dedication for it to work. Please see our “Ketosis & You” guide to see if it will suit.