Trina Belcik here from Passion 4 Keto, Real
Life Casual Keto.
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the ketogenic low carb, high fat lifestyle,
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Welcome to part two in the Back to Basics
In today’s video, I’m going to be answering
questions, what is ketosis?
How to get into ketosis?
What are the signs of ketosis, and what are
the benefits and misconceptions of ketosis?
Before we can fully understand ketosis, let’s
cover some simple facts about the body and
The primary source of energy in the body,
which normally fuels every function in the
body from brain cognition to physical performance
You typically get glucose from your diet by
eating carbohydrates like sugar, bread, grains,
That’s just to name a few.
Now, these carbs either turn immediately into
glucose or they’re stored as glycogen in the
body to be used as glucose later.
However, sometimes, the body will have a very
low supply of glucose, and that could be because
a person is eating a low carb diet such as
the keto diet.
Now, when your body no longer has enough glucose
to use, it turns to an alternative source
of energy, your fat stores.
Fat is converted in the liver into energy
molecules called ketones.
That becomes our main source of fuel.
Ketosis is a metabolic state that our bodies
can enter in order to obtain energy that we
need to function.
Now, when this occurs, the body almost is
completely fueled by fat.
There are two ways that your body can get
One way to enter into ketosis is to eat a
ketogenic, very low carb diet, limiting your
carb intake to about 20 to 50 grams of carb
each day, which can vary from person to person.
The second way is to do a period of fasting
or intermittent fasting.
I’ll actually be covering that topic in an
upcoming video in the Back to Basics series,
so make sure you stay tuned for that one later.
Under these circumstances, as soon as the
body’s glucose stores starts to run out, your
entire body switches its fuel supply to an
almost completely on fat.
It’s at this time you get easy access to your
fat stores, and it’s a great way to lose excess
How do you know if you’re in ketosis?
What are the signs?
The first sign is bad breath.
Luckily, the bad breath won’t last forever.
The longer you stick to this diet, the more
normalized your breath will become.
Two, weight loss.
This is one of the most obvious signs and
usually the main reason a lot of individuals
actually start a keto diet.
Three, appetite suppression.
It gives you the feeling of being full.
Now, don’t get me wrong.
You won’t lose your appetite all together,
but it will take hours and hours before you
start to actually feel hungry, and the desire
to snack about an hour after you just had
lunch, that goes away.
Gastrointestinal issues, also known as belly
issues, toilet issues, it goes by many names.
Your body will react in one of three ways.
You can become constipated.
A simple solution may be just to add a bit
more fiber to your diet.
The second way could be diarrhea.
Now, this definitely sounds horrible, but
it could be something that actually goes without
saying, things get worse before they get better.
The third way is absolutely nothing.
The people that don’t experience any change
at all can be considered the lucky ones as
their bowel movements go on as normal.
Now, the fifth sign is increased focus and
When you’re in ketosis, your body is producing
even more ketones, which leads to even more
energy and having a clear mind.
The sixth sign is actually having ketones
that are measurable.
You can measure your ketones either by blood,
urine, or breathalyzer.
The seventh sign of being in ketosis is insomnia.
In other word, you’re not sleeping well.
You can expect to have a hard time falling
asleep or actually waking up in the middle
of the night not getting your full night sleep,
but not to worry though.
This is actually short-lived.
Over time, sleep actually improves.
Again, your body is going through a lot of
changes, and you need the time period to adjust,
so some of the signs of being in ketosis that
seem pretty awful do go away or improve over
time, and it’s worth in the end.
Trust me, stick with it.
Being in ketosis also has its benefits.
[inaudible] burn fat, getting into ketosis
can also make you feel less hungry.
You can better trust and listen to your body’s
own hunger signal.
The second benefit of ketosis is that it can
be beneficial for physical performance.
When you restrict carbohydrates consistently,
your body becomes more efficient at using
fat for energy, and you’re no longer dependent
on short-term glucose reserved for athletic
performance, which in turn means that you
can train longer and harder.
Let’s not forget the third benefit, mental
When you’re in a state of ketosis, you feel
almost like there’s been like a fog lifted
off of your brain, and everything just seems
so much clearer.
Now, so far, we’ve talked about how you get
into ketosis, what are the signs and benefits
of ketosis, which brings me to the last topic.
What are the misconceptions of ketosis?
There are two big misconceptions about ketosis
that I want to just debunk right now.
One, ketosis is a result of starving yourself.
Let’s just be clear.
Ketosis is not the same as starving yourself.
A lot of individuals are misinformed about
what ketosis really is and how it differs
from starvation, but there’s a big difference.
During starvation, the body pulls from muscle
stores to fuel the body, thus, reducing lean
When your body is in ketosis, fat is converted
into ketones, which is used for energy, thus
preserving muscle mass.
The second misconception, ketosis is just
not safe, and it’s absolutely not true as
Nutritional ketosis is the process at which
the body produces ketone bodies.
It’s often confused with ketoacidosis, which
is a serious condition diabetic patients can
I’m actually going to link a video by Dr.
Berg who provides an easy comparison of ketosis
and ketoacidosis to clear up that misconception.
I hope you found this video to be helpful.
Give it a thumbs up and add a comment to let
me know if you’ve experienced the benefits
of ketosis yet.
Make sure to tune in next week as our Keto
101 back to Basics series continues.
Thank you so much for coming to my channel.
If you’re new here, please consider subscribing.
Take care, and I’ll talk to you again real