Ketosis, also called the ketosis diet, occurs because of following a ketogenic diet. Ketosis occurs when glucose from carbohydrate foods is hugely reduced, forcing the body to obtain its energy from an alternative source, which is usually fat. Though many people are reluctant to consume dietary fat and saturated fat fearing of weight gain and heart disease, it serves as your body’s second preferred source of energy when carbohydrates are not available.
The standard ketogenic diet comprises about 70-80 percent healthy fats, 10-20 percent protein, and 5 percent carbohydrates. With a ketogenic diet, you don’t feel hungry or deprived and this diet is great for weight loss and overall health. Here’s how ketosis helps you reduce cravings and hunger.
1. Ketosis Increases Satiety And Reduces Inflammation
Traditional diet-induced weight loss makes you hungry, reduces the feelings of satiety, and lowers the concentration of satiety peptides. Besides, it also increases the levels of the main hunger hormone called ghrelin, which increases your appetite. On the other hand, ketogenic diets suppress many of these responses within three days of your ketotic state.
Healthy foods that help you reduce hunger pangs include fats such as coconut oil, olive oil, grass-fed butter, and ghee, which slow down the absorption of food. These foods enable you to last longer without feeling hungry. In addition, for instant feelings of satiety, proteins are your best bet. It is even better than fats and carbohydrates. But, even protein must be consumed in moderate quantities when you’re on a ketotic diet.
2. Ketosis Boosts Your Metabolism
One great thing about a ketogenic diet is that you don’t have to count the calories. You can eat until you’re full and just avoid snacking. Since ketosis naturally boosts your metabolism, you don’t have to worry about the fat calories, which will be converted into the brain- and heart-healthy ketones. These ketones will, in turn, be used as energy for your body and the excess is discarded through your urine.
Metabolism is usually calculated in clinical studies with measurements of respiratory exchange ratio.1 On average, men burn an extra 450 kcals per day while women burn an extra 150 kcals per day in ketosis. Although this does not seem like a significant number, it still matters. On a ketogenic diet, you can consume fats liberally as they will be ultimately converted into energy for your body.
3. Ketosis Prevents Cravings
When the fat you consume is converted into energy, your blood sugar becomes more stable, which prevents sudden dips or surges in sugar levels resulting in reduced cravings for sugar and carbohydrates. Generally, very few people develop sugar or carb cravings when they’re on a nutritional ketosis diet.
Many people report that they are able to fast for a longer duration and even their urge to eat many times per day is reduced. In fact, appetite suppression is one of the most remarkable signs of ketosis and greatly aids weight loss.
4. Ketosis Inhibits Hunger Pangs
Ketosis is an effective appetite suppressant. A standard high-carb American diet often causes variations in your blood sugar levels that can lead to bouts of intense hunger, which can sometimes occur within as little as two hours of eating a meal. When you’re on a ketogenic diet and start burning fat for energy, your blood sugar levels stabilize at a lower, healthier level. Your liver metabolizes the healthy fat into ketones and that helps in suppressing your hunger through various metabolic pathways.2
Ghrelin is the main hunger hormone, which increases your appetite. When you consume food, the level of ghrelin also drops. But, if you are overweight, then ghrelin levels do not drop as much as they should. When you begin losing weight on a non-ketotic diet, your body senses that it’s starving and, in turn, increases its ghrelin levels. This is one of the primary reasons why regular diets usually don’t work. Whereas, on a ketotic diet, ghrelin levels do not increase even when you lose weight.
|↑1||Gibson, Alice A., Radhika V. Seimon, Crystal MY Lee, Julie Ayre, Janet Franklin, T. P. Markovic, I. D. Caterson, and Amanda Sainsbury. “Do ketogenic diets really suppress appetite? A systematic review and meta‐analysis.” Obesity reviews 16, no. 1 (2015): 64-76.|
|↑2||Paoli, Antonio, Gerardo Bosco, Enrico M. Camporesi, and Devanand Mangar. “Ketosis, ketogenic diet and food intake control: a complex relationship.” Frontiers in psychology 6 (2015).|