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What Is Keto Adaptation And How Does It Work?
Keto adaptation is a key process in the ketogenic diet, enabling the body to burn fat efficiently. This article delves into the stages of keto adaptation, explaining what foods to eat and the benefits of adapting properly to this diet. Find out how to maximise the potential of the keto diet for effective weight loss.
What will you learn from the article?
How do I start adapting to ketosis?
Starting a keto adaptation is a process that requires some preparation and knowledge. First and foremost, before embarking on a ketogenic diet, it is worthwhile to thoroughly understand the diet and familiarise yourself with the basics of macronutrients. The first step is to sharply limit carbohydrate intake, often to less than 50 grams per day. It is also important to pay attention to the quality of fats consumed, choosing healthy ones such as olive oil, coconut oil or avocado. It is also a good idea to carry out basic health tests such as blood counts, cholesterol levels and liver function tests before starting the diet. It is also advisable to increase your intake of water and salt to help maintain adequate electrolyte levels in your body. It is also worth remembering to introduce the changes gradually in order to give the body time to adapt to the new diet. To ensure that the adaptation process goes smoothly, keeping a food diary, consulting a dietitian specialising in the keto diet or using dedicated apps to track macronutrient intake can be helpful.
What is keto adaptation all about?
Keto adaptation is the process by which the body switches from burning mainly glucose (carbohydrates) to burning fat as the main source of energy. In a traditional carbohydrate-rich diet, our body uses glucose as the main fuel source. However, when carbohydrates are restricted, as is the case in a ketogenic diet, the body starts to burn fat for energy. During this process, the liver begins to produce ketone bodies, which provide an alternative source of energy for our brain and other organs. However, getting the body into a state of ketosis and keeping it there takes time and some adaptations, which we call keto adaptation. This adaptation is crucial for those who are new to the keto diet and want to achieve the full benefits, both in terms of health and weight loss.
EXPERT COMMENT:
“Mastering adaptation is key to reaping the benefits of the ketogenic diet. Understanding the process, recognising the signs of successful adaptation and making informed dietary choices are key components of this transformational journey. With the right guidance, individuals can confidently navigate the keto adaptation phase, paving the way to a healthier, energised and more focused lifestyle.”
Dr. Andreia TorresClinical dietitian with a doctorate in health education.c
How long does it take?
Adaptation lasts between 2 and 4 weeks, but it is advisable to do it for 4 weeks. During this period, carbohydrates should be reduced by 20 g on each day and protein by 1-1.5 g per kg of body weight. However, the remainder of the energy requirement comes from fat. It is crucial to supplement potassium, magnesium, sodium and B vitamins, which are essential for the proper functioning of the muscular and nervous systems. Why is this important? Because with the reduction of carbohydrates, the body expels water reserves and uses up glycogen from the muscles and liver. This also results in a loss of valuable elements and vitamins.
EXPERT COMMENT:
“To speed up the adaptation process to ketosis, it is worth reducing the amount of carbohydrates (up to 20g per day) and strictly adhere to this. You can also introduce starvation or intermittent fasting at the beginning, which can speed up the adaptation period.”
Dr. Natalia DrabińskaScientist specialising in nutrition and food research
what to expect?
Due to the low amount of carbohydrates in the diet, the body draws energy from glycogen in the initial phase and only starts to obtain energy from fat in the later phase. During this period, there is a deficit of minerals, which must be supplemented to prevent the so-called keto flu. This condition is characterised by, among other things: headaches, constipation, diarrhoea, abdominal pain, sleep disturbances, irritability and poor concentration. However, it should be borne in mind that every body reacts differently to a change in diet. Some people adapt more quickly, while others adapt more slowly. Remember to drink water frequently and to salt your meals.
What are the symptoms of adaptation of the ketosis state?
- no or significantly reduced feelings of hunger
- improved concentration;
- improved mood;
- absence of symptoms of keto flu (if it has occurred);
- improved sleep;
- more energy.
After 4 weeks, when the keto adaptation is complete, the number of carbohydrates can be increased to 40g per day, but this value should not be exceeded. During this period, it is important to be mindful not to consume excess carbohydrate products, as this could ‘throw’ the body out of ketosis.
What to eat during adaptation?
For some people, the ketogenic diet results in a complete change in diet. Allowed foods in keto adaptation that should be consumed are:
- meat: bacon, knuckle, ribs, beef, pork neck and offal (liver, hearts, gizzards);
- fish: herring, salmon, mackerel, sardines and carp;
- seafood: prawns, caviar, crawfish, crab, octopus and squid;
- vegetables: courgettes, spinach, broccoli, cauliflower, peppers, sauerkraut, cherry tomatoes, mushrooms, lettuce, garlic, asparagus, pickled cucumbers, aubergine;
- fats: MCT oil, clarified butter, coconut oil, lard, olive oil, goose and duck lard;
- dairy: eggs, cream cheese, 30% cream, mould cheese, mascarpone, mozzarella and parmesan;
- nuts and seeds: almonds, nuts (walnuts, Brazil nuts, hazelnuts), sunflower seeds and pumpkin seeds;
- flour: almond, coconut and sesame;
- sweeteners: erythritol and stevia;
- fruit: berries (blueberries, strawberries, raspberries, blackberries, redcurrants) and avocados.
The ketogenic diet does not have to mean saying goodbye to the pleasure of eating bread. For those wishing to stay in a state of ketosis, keto bread is an excellent alternative. Instead of the traditional variants, which are rich in carbohydrates, it is worth reaching for specially prepared types of bread, adapted to the principles of the ketogenic diet. Keto breads are characterised by a reduced carbohydrate content, replaced by almond flour, coconut flour or chia seeds. These ingredients not only make the bread tasty and filling, but also help keep the body in a state of ketosis without giving up your favourite foods.
What might a menu look like on a keto adaptation?
An example of a daily menu that can be followed on a ketogenic diet:
- Breakfast: scrambled with 2-3 eggs on bacon and a side of chives and tomatoes.
- Quick snack: a glass of smoothie with a handful of strawberries and coconut milk.
- Lunch: fried chicken liver with mushroom cream sauce (liver can be substituted with hearts or gizzards).
- Afternoon snack: chopped vegetables (celery, cucumber, tomato and peppers) mixed in natural yoghurt with garlic.
- Dinner: prawns stewed in clarified butter with chives and green salad.
The ketogenic diet achieves excellent results in weight loss and can be used in the prevention of many diseases, including diabetes. Appropriate management during the adaptation period allows the body to safely switch to extracting energy from fat and thus reduce weight.
What are the contraindications to keto adaptation?
There are a few contraindications that are worth considering before starting a keto adaptation:
- Liver diseases: The ketogenic diet puts a strain on the liver, which is responsible for the production of ketone bodies. People with liver disease or liver dysfunction should be cautious and consult their doctor before starting the diet.
- Kidney disease: a diet high in protein can be taxing on the kidneys. People with kidney disease or an increased risk of kidney disease should exercise caution.
- Pancreas and digestive disorders: People with pancreatic diseases, including chronic pancreatitis, should avoid a ketogenic diet as it may increase the risk of complications.
- Metabolic diseases: People with certain rare metabolic disorders, such as porphyria or fat-metabolising enzyme deficiency, should not follow a ketogenic diet.
- Eating disorders: The ketogenic diet, due to its strict rules, can be difficult for people with eating disorders such as anorexia or bulimia.
- Pregnancy and lactation: Although there is no conclusive research indicating a negative effect of the ketogenic diet during pregnancy or lactation, many experts recommend caution and avoiding extreme carbohydrate restriction during these periods.
- People taking specific medications: Some medications, including those for diabetes or hypertension, may require dose adjustments in response to the ketogenic diet. Co-operation with your doctor in this regard is key.
- Surgical treatment of obesity: People who have undergone bariatric surgery may have difficulty absorbing certain nutrients and may require a special dietary approach.
How do you measure progress in keto adaptation?
In order to know if your body is going through the keto adaptation process and if it is effectively producing ketone bodies, it is worth incorporating ketone measurements into your routine. What tools will enable us to do this?
- Ketone strips: are one of the simplest and most accessible ways to monitor keto adaptation are ketone strips. This is a small tool that, when dipped into a urine sample, displays the result by changing colour to the corresponding ketone concentration level. Ketone strips are a quick and relatively inexpensive tool to help you monitor whether you are in ketosis.
- Ketometers: are already a slightly more advanced device, playing a key role in the precise monitoring of ketone levels. First of all, the ketometer is a reusable device, allowing 100 tests to be performed with a single set of batteries, and the built-in memory allows up to 500 records to be stored for ketone levels. In addition, it is simple to use. To take a measurement, you need to insert a test strip into the ketone meter, take a blood sample using the puncture device and place it in the appropriate spot on the strip. Then simply wait for the result, which will appear on the display within 5 seconds. With this tool, monitoring the concentration of ketones becomes a simple and effective process.
EXPERT COMMENT:
“If we have been on the ketogenic diet (without deviation) for a while, the keto flu symptoms have disappeared and the ketone body level strips have stopped staining it is a sign that we have gone through a period of adaptation. You can also monitor your serum uric acid levels, which are considered an ‘indicator of adaptation to ketosis’.”
Dr. Natalia DrabińskaScientist specialising in nutrition and food research
What supplements to use for keto adaptation?
Dietary supplements tailored to the needs of the ketogenic diet provide invaluable support, helping to minimise the risk of deficiencies and keep the body in optimal condition. What supplements are worth considering for keto adaptation?
- Exogenous ketones act as a direct enhancer of blood ketone levels, speeding up the process of entering ketosis. They are a particularly valuable supplement at the beginning of keto adaptation, eliminating potential discomfort associated with the keto flu. However, their role is not limited to the entry into ketosis stage – exogenous ketones also support the maintenance of the ketosis state by controlling appetite and reducing hunger.
- MCT oil, a fat classified as a medium-chain acid, is an extremely valuable supplement to support the keto adaptation process. Unlike long-chain saturated acids, MCT oil does not negatively affect cholesterol levels or increase the risk of heart disease. On the contrary! It is rapidly converted into ketone bodies, promoting rapid entry into ketosis while also providing support for weight loss.
- Keto electrolytes are another of the supplements to consider for several key reasons. First and foremost, electrolytes play a key role in preventing what often accompanies the first stages of dieting – the ‘ketosis flu’, when the body adjusts to burning fat instead of glucose. The effects of electrolyte loss can include fatigue, headaches and dizziness as well as nausea and lack of appetite, keto electrolytes are the answer to your needs.
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