We are probably familiar with the terms ketosis and keto diet. A Keto diet involves a low-carb and high-fat diet intending to lose weight. But do you know what happens in your body when you are in the state of ketosis? Ketosis will occur in two ways. Firstly, your liver will produce ketone bodies which are acids in your bloodstream. Then, your body relies on them for fuel. Other biological adaptations are also seen, such as the decrease in glycogen stores and insulin levels. How long does it take to get out of ketosis after eating carbs?
The process of getting out of ketosis after eating carbs varies from person to person. When the body receives less than 50 grams of carbohydrates in a day, it depletes glucose’s preferred fuel source. It happens within 3-4 days after the beginning of the diet.
Getting Into the Ketosis State:
It is essential to understand the macronutrient balance to maintain a state of ketosis in your body. Macronutrient balance includes 5% carbohydrate, 20% protein, and 75% fat.
It is not difficult for the body to reach a ketogenic state. When the body receives less than 50 grams of carbohydrates per day, it depletes the fuel source, which is glucose. The body breaks down the protein and fat for energy and typically requires 3 to 4 days after starting the diet.
Timeline of Ketosis:
|12-24 hours||Ketones begin to be produced|
|4-5 days||Keto flu symptoms (fatigue, mind fog, dehydration)|
|1 week||Weight loss should begin, energy, clear mind|
|2 weeks||Decreased hunger, more energy-body overall adjusting|
|4 weeks||Decreased insulin, focus, energy|
|5 weeks and up||Less and fewer cravings for carbs, weight loss, hunger control, fat-adapted|
The body starts using ketones as its primary fuel, which are the compounds derived from the breakdown of fat. This metabolic process of breakdown is known as Ketosis. There are many benefits of Ketosis which are the result of fat adaptation and includes:
People try the keto diet because of weight loss reasons. The Keto diet has shown effective results related to weight loss. When the body is restricted in carbs, fat is used by the body to produce fuel. It will result in rapid weight loss.
Fat is the macronutrient that provides 9 kcal of energy which is higher than carbs and proteins. When you consume fat in a high amount, the body feels fuller for a more extended period and reduces cravings.
Improved Exercise Performance:
The body can store more energy when fat is the primary fuel. This concept is a bit controversial when we talk about athletes. But, still, it is said that fat stores more energy than glycogen reserves.
Fat Adaptation and Ketosis:
Ketosis is tricky for many people as the body produces a lot of ketones at the beginning of the diet. Ketones have a fruity smell which is observed in urine and sweat. But, when the body becomes fat-adapted, the levels of ketone bodies automatically decrease.
Insulin is produced when a body is under physical or emotional stress. It can lead to lower levels of ketone bodies. When you reintroduce the carbs to your diet, the body will think that the ketosis state is over now. This condition can vary from person to person and depends on the age, activity level, and adaption to fat.
Your blood glucose will rise once you consume carbohydrates such as sugary snacks, bread, or soda. Your body will use these items as a preferred fuel source. If you are thinking of cheating on a keto diet, you will be directly kicked out from the keto club, even with a small bite of cake!
But you can jump back in the keto club after an extended break. You can start this process all over again after a gap of 24 hours or so. Once your body is in the fed state, your ketone production will cease.
Phases of Ketogenic Diet:
|PHASE 1 First 8-10 hours of starting a keto diet||The body is still absorbing fuel from previous meals within 10 hours after the last carbohydrate-containing meal, roughly 50% of the body’s total energy requirements are being met by free fatty acids|
|PHASE 2 1-2 days since starting the diet||The body will rely on free fatty acids and the breakdown of liver glycogen for its energy requirementsLiver glycogen is typically gone within 12-16 hours|
|PHASE 3 3-4 days since starting the diet||Gluconeogenesis has started: the body has drastically increased the production of glucose from protein and other fuels such as lactate, pyruvate, and glycerolTissues other than the brain are decreasing their use of glucose, relying on free fatty acids and ketones instead of protein breakdown has increased|
|PHASE 4 4-7 days since starting the diet||Ketosis has started and will continue as long as carbohydrates are restricted brain has increased utilization of ketones liver has started to produce ketone bodies in large quantitiesInitial side-effects of the ketogenic diet, including keto flu, might appear|
|PHASE 5 After 7 days since starting the diet||Protein breakdown and gluconeogenesis has decreased major protein-sparing adaptation have occurred for ketosisAny large fluctuation in blood sugar levels or blood pressure might require immediate attention|
Adverse Effects of Going Out of Ketosis:
When you get out of your body from the ketosis state, it may face many side effects. Initially, you may not feel quite well and may experience keto flu symptoms. Other than this, there are also a few negative impacts too which are as below:
You may face high and low levels of blood when you use to follow the carb diet. So, when you come out of a ketosis state, you will face a spike or crash in your body’s insulin levels. It can lead to lower blood sugar levels and exhaustion.
Insulin can trigger the force energy in your cells. It can further lead your other cells to a starving state, and it depends on how insulin-resistant your body is. Your starve cells will make you crave carbs.
During ketosis, fat or ketone bodies are the primary sources of fuel for your brain. When you are back on glucose for energy production, it will eventually create some fogginess in your head.
Your hormones are re-regulating. It can lead to fluctuation in mood and can trigger mood swings.
As you have adjusted with the food items related to a keto diet, now switching back to the old habits will make you feel nauseous.
It will take 24-48 hours to get back in the ketosis state. It depends on the extremity of the previous diet. If you restrict carbs and then suddenly re-introduce them, it will take a longer time for your body to re-adjust. The more you have glycogen stores in your body, the more time it will take to burn.
Accelerating the Natural Process:
If you want to speed up ketosis, you can also initiate supplements in the diet. There are nutrients and plant compounds that can maximize the results. Research studies have revealed that Resveratrol, Quercetin, and Diindolylmethane are essential in encouraging the body to use fat as a fuel source. These three natural compounds increase energy levels, promote weight loss, and improve cognitive function.
The unique blend of Diindolylmethane, resveratrol, and quercetin helps the body enter the state of ketosis naturally and quickly. It helps to produce faster and more efficient results in just a few days. These supplements can add an extra boost to your ketogenic diet and provide more flexibility. They also have a higher absorption rate and protect the vital nutrients from degrading in the GI tract.
Recovering from Cheat Meals:
If you have cheated on a keto diet, you’ll likely get out of ketosis. It can take several days to even a week to get back to that state. Here are a few tips which you can follow to get back to the ketosis state.
- Intermittent fasting: The combination of intermittent fasting and the keto diet help the body to shift to its fuel source from carbs to fats.
- Tracking the carb intake: You can note your carb intake, ensuring that you don’t underestimate the intake.
- Short-term fat fast: Fat fasts include egg fasts that help expedite ketosis, and very high fat, low carb diets last only for a brief period.
- Exercise: Physical activity depletes the glycogen stores, which are the stored form of carbs. It then promotes ketosis.
- MCT supplement: You can try medium-chain triglyceride supplements that are rapidly absorbed as fatty acids and easily converted to ketones.
You can check whether you have reached the ketosis state or not is to checking the ketone levels in your body. You can use ketone breath meters, blood ketone meters, and keto urine strips to determine the ketone levels in the body.
|Do savor the cheat meal Eat a cheat meal slowly, with no distractions. A healthy relationship with food includes enjoying it.||Do choose foods you love. Limited in terms of total calorie intake, but otherwise, the sky is the limit. Eat what you want and place no restrictions on types of food.||Do listen to cravings. Listen to your body, it’s telling you something. If you have been desperate for something sweet and creamy, make ice cream your cheat. If it’s salt you want, try chips or fries.|
|Don’t allow guilt Or blame, shame, or any other negative emotions. A cheat meal should be enjoyed, otherwise what’s the point? Keep it planned and positive to achieve maximum benefit.||Don’t binge A food binge is not a healthy behavior in any situation, even for a cheat. A binge not only introduces way too many calories, but it will inevitably lead to guilt.||Don’t be too hungry going into a cheat meal This will set you up to fail because you will be more likely to binge. It’s just like going to the grocery store hungry-it’s a mistake.|
|Don’t cheat too often. The right number of cheat meals depend on the person, but in general, one planned out moderate cheat per week is sensible||Don’t cheat without a plan. A cheat meal is not a sneaky indulgence; it is a planned acceptable part of a healthy lifestyle. Plan your meal to stay on track and avoid going overboard with calories.||Don’t continue if they’re not working. If you just can’t control your eating, feel overwhelmed with guilt, or derail from fitness and health goals, know when to quit.|
Tips to Avoid Cheating:
You can implement these simple strategies, which can help you to curb the urge to cheat on the ketogenic diet. Some tips can be followed as below:
Mindfulness: You can practice mindfulness as it involves paying attention to your body. It may help to resist cravings and emotional eating.
Planning the meals and snacks: Consume a solid dietary plan and plan out your meals and snacks according to it. It will make you less hungry.
Make your diet enjoyable: Try incorporating some delicious food items in your diet to make it tasty and enjoyable.
Avoid tempting foods: You can avoid the threats and tempting, high-carb foods out of the house to make the cheating process inconvenient.
|UNLIMITED: Eat as much as you want. Don’t worry about calories|
|Eggs, meat & Seafood||Vegetables||Condiments, Herbs & Spices||Fats & oils||Dairy||Drinks & Dessert|
|Avoid breaded, cured, or glazed with sugar/honey||Eat raw or lightly steamed. No starchy vegetables, beans & potato||Blue cheese dressing Ranch dressing Italian and Cesar dressing||Avoid canola oil, peanut oil, margarine, vegetable oil||No milk. Nothing low-fat or fat-free.||Only unsweetened beverages|
|Bacon Beef Chicken Crab and duck Eggs Goat and lamb Lobster Pork Rabbit Salmon Sausage Shrimp and turkey||Asparagus Bok choy Broccoli Brussels Sprouts Celery Cauliflower Cucumber Cabbage Lettuce Kale Spinach Radish Chard||Sriracha sauce Hot sauce Worcestershire sauce Soy Sauce Hummus Chives Salt & Pepper Garlic Pickle Olives Mustard Salsa Vinegar Cumin Oregano Paprika Cinnamon||Butter Bacon grease Coconut oil Olive oil Walnut oil Mayonnaise Lard Cacao butter Palm oil Ghee||Blue cheese Cream cheese Mozzarella Parmesan Feta Cheddar Butter Brie||Water Coffee Club Soda Sugar-free Jell-O|
Frequently Asked Questions (FAQs):
How many carbs do I need to get out of ketosis state?
You can consume up to 50 grams of carbohydrates per day to remain in the stage of ketosis. A female can consume 40-50g of protein per day, while the male can consume 50-60g of protein per day.
Will 30g of carbs take me out of the ketosis stage?
Some people limit themselves to no more than 30g of total carbohydrates per day. They do so to remain in nutritional ketosis and maintain the benefits.
Is it bad to go in and out of ketosis?
Keto cycling is new, so no detailed studies have examined the benefits and risks of it yet.
Can you burn off carbs to stay in the ketosis stage?
You need to keep your carb intake below 20 grams per day to stay in ketosis and continue to burn the fat for energy. Keto-friendly foods like veggies, berries, and nuts contain small amounts of carbs.
Will 50g carbs put me in the ketosis stage?
If you want to get into the ketosis stage, which is essential for a ketogenic diet, then the intake level may be excessive. The majority of the people will go under 50 grams per day to reach the ketosis stage.
Can exercise kick you out of ketosis?
Consuming carbs before 30 to 60 minutes of workout will take you temporarily out of ketosis, but doing this will not throw off the entire diet.
What happens if you don’t consume enough fat on keto?
When you don’t consume enough fat on keto, you will feel hungrier. When you are hungry, you are more likely to eat any sort of food available. The more you snack, the more calories you will eat and will end up eating more than you need.