What is Ketosis?

Ketosis is a metabolic state where the body is burning fat for energy instead of glucose (aka sugar). In order to become “fat adapted” and reach metabolic ketosis, you must lower your intake of carbs drastically and eat mostly fat and moderate amounts of protein.

When you avoid eating carbohydrates (fruit, sweeteners, grains etc), your body begins to break down fat for energy. The liver breaks down the fat into fatty acids and glycerol through a process called beta-oxidation. This process produces ketone bodies (acetoacetate, beta-hydroxybutyrate, and acetone).

You can measure the amount of ketones in your blood with a Keto Meter (I use Keto-mojo). Nutritional Ketosis is defined by serum ketone levels that fall between 0.5 to 3.0 mmol.

When broken down, 1 ketone can make 129 ATP (units of energy).

For reference, 1 molecule of glucose can only make 36 units of ATP.

What are the benefits of Ketosis?

Ketosis may not be for everyone, but I have had great success with this approach to eating (I will share more about my story below). The scientific research is extensive and shows that Ketosis can help achieve:

Weight loss (increased fat burn)
Lower apatite + cravings
Improved fertility
Blood sugar balance
Increased energy
Lower cholesterol + blood pressure
Improved digestion
Detoxification (we hold toxins in our fat cells)
Reverse aging (ketosis can help lengthen telomeres)
Improved concentration and memory
Support against epilepsy and cancer
& more

What to expect when trying Keto:

Since your body is going through a complete metabolic shift when entering ketosis, the transition may be uncomfortable at first. Your body is not used to burning fat as fuel, so you may experience some “Keto Flu” type symptoms. These symptoms usually only last a few days up to 2 weeks and include:

Fatigue
Digestive shifts: bloat, loose stools, constipation, cramps
Headaches
Lightheadedness
Bad breath
Intense cravings
Sleeping issues
Feeling weak
Mood swings

Who should avoid Ketosis?

Before starting the ketogenic diet, it’s always best to consult with your physician if you have a history of existing health conditions including diabetes, kidney disease or damage, gallbadder issues, heart problems, or history of battling an eating disorder.

My personal Keto story:

To me the benefits of Ketosis far outweigh the negatives. I also make sure to still enjoy social engagements and cycle my carbs appropriately to be fully enjoying life. The first time I tried ketosis was in 2013. I taught a Keto class at the nutrition practice where I was working and decided to try it for myself. Once I adapted, I was sold. It was the first time since college that I could remember feeling truly fantastic. My energy levels soared, my sleep improved, my cycle regulated and most importantly, the water retention that I was plagued with was finally gone. I used this dietary approach for about a year and it even helped me feel my best for my wedding day. Also, as I mentioned above, Ketosis can drastically improve fertility and I actually wound up getting pregnant 2 months after getting married, without trying to conceive.

Of course, the keto stopped there because I was pregnant. Once my little one arrived I was dealing with a lot of stress of being a depleted first time mom. I had ZERO interest in doing Ketosis again for years. Its worth nothing that it took me much longer to conceive baby #2 not being in Ketosis. Baby #2 was born in Jan 2022. I intentionally took a full year to recover and enjoy postpartum/newborn life. I nourished myself with a pro-metabolic approach and loved it. I was feeling good, but the weight from #2 would not budge and I was also feeling inflamed.

I wound up tearing my meniscus simply getting up off the floor, which likely happened because of the inflammation. So in preparation for a knee surgery, I started doing Keto again to support my recovery. I really believe it helped me bounce back much faster and in the process of healing, the baby weight was finally falling off.

As of now, I have been doing keto again for about 6 weeks and I feel the best I have in a long time. I know this approach is not for everyone, but its truly the most potent food-as-medicine experience I have had personally. My mood is always good, my cycle has re-regulated, my energy is steady, and I finally fit in my pre-baby clothes again.

*There is much more to say on this subject regarding how to do Keto the right way with carb cycling, clean food choices, hydration + electrolytes, supplements, movement etc.

This is why I have launched a LIVE virtual keto class program with weekly Q&A! Be sure to check it out HERE

I also currently work 1:1 with clients in achieving metabolic ketosis in my practice.

Carli created WELLNESS BY CARLI to combine her love of real food with her knowledge of functional medicine. These article are to share what she has learned to hopefully help you heal and feel your best!