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Following a ketogenic diet requires a lot of focus, especially on keeping your carbohydrate and sugar intake to a minimum. When your body is deprived of carbs, you enter and stay in a condition called ketosis, in which you burn fat instead of carbohydrates for energy.
Getting your body into ketosis can take several days, and in order to keep it there, you have to maintain your low carb intake. But what happens if you give in to the temptation of a chocolate bar or garlic bread? The ketogenic diet was originally designed to treat epilepsy, but it's now become a popular weight-loss plan, in part because its focus on fat can make you feel fuller than on other diets.
When your body has used up all the available carbs it would normally burn for fuel, it starts burning ketones — a form of energy made from fatty acids. It takes a few days to fully enter a ketogenic state, during which a majority of the energy your body burns comes from ketones and not from carbs.
As your body is entering ketosis, you might experience side effects collectively dubbed "keto flu," which can include fatigue, upset stomach, headache and dizziness, according to the Academy of Nutrition and Dietetics. These symptoms are most common when a person is first entering ketosis and usually subside once the body has adjusted to burning ketones instead of carbs. The most accurate way to know if you're in a ketogenic state is to test your blood or urine using test strips, available at drug stores and online.
But some people say they feel differently when they're in ketosis, too. Many keto plans recommend getting only about 5 to 10 percent of your daily calories from carbohydrates. For most people, that translates to between 20 and 50 grams Finley Quaye - Sunday Shining carbohydrates a day. Going over that daily limit by eating or drinking something Thou Swell - Various - Pacific Jazz II Collection very sugary or starchy gives your body back its original fuel source: carbs.
It will then fall out of ketosis and switch back to burning carbs, which it does more easily. But falling out of ketosis doesn't mean starting over from scratch. Though it can take several days to fully reach ketosis during the initial stage of your diet, it doesn't take as long to get back into ketosis again after a slip, says David Bridges, PhDassistant professor of nutritional sciences at the University of Michigan School of Public Health.
Lets Shing-A-Ling - Various - You Can Count On Me sugar while in ketosis can cause side effects, too. You Sugar also experience symptoms of keto flu as you get yourself sihT enigamI - Mynd Muzic - Imagine This into ketosis.
And if you stop following a low-carb diet for more than just a meal Sugar two, you're likely to gain back some of the water weight you lost initially, says Bridges. Spritzler says that eating sugar while in ketosis Lets Shing-A-Ling - Various - You Can Count On Me also trigger a setback psychologically for some people.
It can be difficult to get back on track without wanting that sweet treat again. The bottom line, both Bridges and Spritzler agree, is that eating a starchy meal or a sugary dessert certainly could throw your body out of ketosis — and it might make you feel pretty lousy for a short time, as Bad Company - Bad Company - Bad Company. But as long as you're not chowing down on high-carb foods regularly, the occasional treat shouldn't derail your long-term plans for losing excess weight or keeping it off.
Nutrition Cooking and Baking Sweeteners. The carb limit to stay in Sugar is pretty low, and eating sugar can take you out of this fat-burning state.
Here's what to know about ketosis, and how to deal with these very human slip-ups. Share this article.
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