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KETO RECIPES SUCCESS
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Ketosis is a process that the body goes through on an everyday basis, regardless of the number of carbs you eat. This is
because this process provides us with energy from ketones whenever sugar is not readily available.
In fact, you may have already experienced a very mild level of ketosis if you ever skipped a meal or two, didn’t eat many
carbs during the day or exercised for longer than an hour. By doing one of these three things, you can initiate the process
of ketosis.
Whenever the need for energy increases and carbohydrates aren’t available to meet that demand, the body starts
increasing its ketone levels. If carbs are restricted for a more significant amount of time (i.e., longer than three days), then
the body will increase ketone levels even further. These deeper levels of ketosis confer many positive effects throughout
the body — effects that are experienced in the safest and healthiest way possible by following the ketogenic diet.
However, most people are rarely in ketosis and never experience its benefits because the body prefers to use sugar as its
primary fuel source — especially if plenty of carbs and protein are provided by the diet.
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Your body adapts to what is put in it, processing different types of nutrients into the energy that it needs. Proteins, fats, and
carbs can all be converted into fuel using various metabolic processes.
When you eat high-carbohydrate foods or excess amounts of protein, your body will break it down into a simple sugar
called glucose. This happens because glucose provides the cells with the quickest source of ATP, which is the primary
energy molecule needed to fuel almost everything that goes on in the body.
In other words, more ATP means more cellular energy and more calories lead to more ATP. In fact, every calorie you
consume from carbohydrates, fats, and proteins can be used to increase your ATP levels in some way.
If you’ve ever used our keto calculator (https://www.ruled.me/keto-calculator) to determine your caloric needs, you will
see that your body uses up quite a lot of calories. Our bodies use up much of these nutrients just to maintain itself on a
daily basis. If you eat more than enough food, however, there will be an excess of glucose that your body doesn’t need.
What does your body do with the extra sugar?
Given the fact that most of us are within driving distance of seemingly endless amount of food, our bodies should just
excrete it from the body. However, the body isn’t evolved to deal with the abundant food environment we have today.
Instead, it is constantly preparing itself for a future famine. So, rather than excreting excess calories that the body doesn’t
need now, it stores them so that the cells will, without a doubt, have energy later.
Glycogenesis. During this process, excess glucose is converted to glycogen (the body’s stored form of sugar)
and stored in the liver and muscles. Researchers estimate that the body stores approximately 2000 calories
in the form of muscle and liver glycogen. Depending on the person, this means that glycogen levels will be
depleted within 6-24 hours when no other calories are consumed. Luckily, we have an alternative method of
energy storage that can help sustain us when glycogen levels are low — lipogenesis.
Lipogenesis. If there’s already enough glycogen in your muscles and liver, any extra glucose will be
converted into fats and stored via a process called lipogenesis. In contrast to our limited glycogen stores,
our fat stores are virtually unlimited. They provide us with the ability to sustain ourselves for weeks to
months without adequate food.
When food carbohydrates or calories are restricted, glycogenesis and lipogenesis are no longer active. Instead,
glycogenolysis and lipolysis take their place, freeing energy from glycogen and fat stores.
However, something unexpected happens to you once your body has no more glucose or glycogen? Yes, fat is still used as
fuel, but an alternative fuel source called ketones is produced as well. As a result, ketosis happens.
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But why does this happen? Why not stick with using fat for fuel?
Although the fatty acids and glycerol can be directly turned into fuel in many cells throughout the body, they are not used
as energy by brain cells at all. This is because they are converted into energy too slowly to support the function of the brain.
This is why sugar tends to be the primary source of fuel for the brain. Surprisingly, this also helps us understand why we
produce ketones.
Without having an alternative energy source, our brain would be extremely vulnerable when we don’t consume enough
calories. Our muscle would be broken down rapidly and converted into glucose to feed our sugar-hungry brains until we
didn’t have enough strength left to find food. Without ketones, the human race would most likely be extinct.
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ketone bodies:
Beta-hydroxybutyrate (BHB) – After being keto-adapted for a couple of weeks, you will begin to convert the
acetoacetate into BHB as it is a much more efficient source of fuel (it undergoes an additional chemical
reaction that provides more energy for the cell than acetoacetate). In general, studies show that the body
and brain prefer using BHB and acetoacetate for energy because the cells can use it 70% more efficiently
than glucose.
Acetone – Can sometimes be metabolized into glucose, but is mostly excreted as waste. This gives the
distinct smelly breath that most ketogenic dieters know.
Over time, your body will expel less excess ketone bodies (acetone), and if you use keto sticks
(https://www.ruled.me/measuring-ketosis-keto-sticks-keto-strips/) to track your levels of ketosis, you may think it is
slowing down.
That’s not the case, as your brain is burning the BHB as fuel, and your body is trying to give your brain as much efficient
energy as possible. This is commonly why long-time low carbohydrate consumers will not show deep levels of ketosis on
their urine tests.
In fact, long-time keto dieters will derive up to 50% of their basal energy requirements and 70% of their brain’s energy
needs from ketones, so don’t let the urine tests fool you. If you are looking for more accurate methods to track ketosis,
read through our guide on measuring ketosis (https://www.ruled.me/measuring-ketosis-keto-sticks-keto-strips/).
Remeber how we mentioned earlier that glycerol (a component of fat) is converted into glucose via gluconeogenesis? Well,
amino acids from proteins and lactate from the muscles can be converted into sugar as well.
By converting amino acids, glycerol, and lactate into sugar, the liver is able to meet the glucose needs of the body and brain
during times of fasting and carbohydrate restriction. This is why there is no essential requirement for carbohydrates in the
diet. Your liver will, in most cases, make sure you have enough glucose in the bloodstream for your cells to survive.
Although gluconeogenesis and ketogenesis work together when carbohydrates are limited, this doesn’t mean that ketones
will steadily increase. Certain factors like eating too much protein can get in the way of ketosis and increase the need for
gluconeogenesis.
This is due to the fact insulin levels and ketone production are intimately linked, and the protein sources that are commonly
consumed on keto raise insulin levels. In response to an increase in insulin levels, ketogenesis is downregulated, which
increases the need for gluconeogenesis to produce more sugar.
This is why eating too much protein can impair your ability to get into ketosis. However, this does not mean that you
should restrict your protein consumption either. By limiting protein intake, your muscle tissues will be used to make the
glucose that your body and brain need for fuel.
The best approach is to use our keto calculator (https://www.ruled.me/keto-calculator/) to find out how much protein
and fat you should eat every day. By eating in this way, you will not eat so much protein that it keeps you from ketosis or so
little protein that you lose precious muscle mass.
Instead, you’ll be eating the ideal amount of protein that your body needs to maintain muscle mass and meet your sugar
needs while you are on the path to ketosis.
Most of our knowledge about ketosis comes from studies on people who are fasting from all foods, not from ketogenic
dieters. However, we can make many inferences about the ketogenic diet from what the
First, let’s look at the stages that the body goes through during fasting:
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During this phase, most energy is provided by glycogen. At this point, hormone levels are shifting, causing increases in
gluconeogenesis and fat burning, but ketone production is not active yet.
During this phase, glycogen is fully depleted, and gluconeogenesis takes over to provide the body with energy. Ketones are
starting to be produced, but at lower levels. You may notice that you have keto breath and are urinating more often
because of increased acetone levels in your blood. The window of time for this phase is so broad (two to ten days) because
it depends on who is fasting. For example, healthy males and obese individuals tend to stay in the gluconeogenic phase for
more extended periods of time than healthy women.
This phase is characterized by a decrease in protein breakdown for energy and an increase in fat and ketone use. At this
point, you will definitely be in ketosis. Each person will enter this stage at different rates depending on genetic and lifestyle
factors, their activity levels, and how many times they fasted/restricted carbs before.
There you have it — the three stages that everyone goes through on the path to ketosis. Whether you are fasting from
carbohydrates (the ketogenic diet) or fasting from all food, you will go through these stages. However, this doesn’t mean
that you’ll get the same benefits from fasting as you do from following the ketogenic diet.
The ketosis that you experience on the ketogenic diet is much safer and healthier than the ketosis you get into as a result of
fasting. While you are fasting, your body has no food sources, so it starts converting the protein in your muscles to glucose.
This causes rapid muscle loss.
Yes, you lose weight in starvation; your body will still convert the fat from your fat cells into energy to survive. But this is not
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Yes, you lose weight in starvation; your body will still convert the fat from your fat cells into energy to survive. But this is not
healthy. Do you want to look like a ragdoll of skin and bones? Didn’t think so.
The ketogenic diet, on the other hand, provides us with the safest and healthiest way to experience the benefits of ketosis.
Why? Because restricting carbohydrates while maintaining adequate caloric intake from fat and protein allows the
ketogenic process to preserve muscle tissue by using ketosis and the ketone bodies we create for fuel (without needing to
use precious muscle mass).
However, muscle mass preservation isn’t the only unique benefit that the ketogenic diet and ketosis provide our bodies.
Many research studies have found that ketones have a plethora of beneficial effects throughout the body as well.
New mitochondria are formed in cells that burn ketones for fuel. This occurs especially in the brain cells of ketogenic
dieters.
Why does this matter? Because the extra mitochondria help improve the energy production and health of the cells.
Ketones help preserve the function of aging nerve cells and aid in the regeneration of damaged and malfunctioning
nervous system cells. For example, many studies have found that ketones help acute brain injuries improve significantly.
Earlier we found out that ketones are a more efficient fuel source than sugar. One of the reasons why is this the case is that
ketones produce less reactive oxygen species and free radicals than sugar when they are used. By burning ketones for fuel,
the body is able to protect itself from the damage and disease that reactive oxygen species and free radicals can cause.
Research shows that ketones can help fight various types of cancer. This is because most cancer cells cannot use ketones
as fuel. Without fuel, the cancer cells have no energy for growth, and the immune system can finally eliminate them from
the body.
There are many research studies on how burning ketones for fuel can help people with autism, epilepsy, Alzheimer’s
disease, and Parkinson’s disease. In many cases, the ketogenic diet and ketones are more effective than conventional
treatments.
1. Brain cells function more efficiently when they use ketones for fuel rather than sugar.
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What happens when you make a hyper-excitable nervous system more efficient and less active? Less autism-like behavior,
fewer seizures, and better brain function.
This list of benefits (and our article on the benefits of the ketogenic diet (https://www.ruled.me/benefits-ketogenic-
diet/)) is not even close to being complete. Scientists are just beginning to understand the effects that ketones have on the
body, so we will be keeping our eyes open for new discoveries regarding ketones, ketosis, and the ketogenic diet.
Now, you may be thinking that ketosis sounds great, but is there any downside? Other than the mild dehydration that may
occur in the first few days of carbohydrate restriction called “the keto flu” (https://www.ruled.me/keto-flu-remedy/), there
are no downsides to using the ketogenic diet to get into ketosis. The only time ketosis can be dangerous is when insulin is
either unavailable or not functioning properly. When this happens, ketoacidosis may occur.
The combination of insulin deficiency and high blood sugar levels that are commonly found in people with diabetes create
a vicious cycle that causes ketones to build up excessively in the blood.
By restricting carbs, however, healthy individuals and people with diabetes can keep their blood sugar levels under control
and experience the benefits of using ketones for fuel.
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Ketogenesis takes fatty acids from stored fat and dietary fat and converts them into ketones. The ketones are then released
into the blood to fuel cells like our brain and muscle cells. The process by which the body burns ketones for fuel is called
ketosis.
However, This does not mean that every cell in the body can survive on ketones. Some cells always need to use sugar for
energy. To meet the energy demands that can’t be met by ketones, your liver uses a process called gluconeogenesis.
Gluconeogenesis is like a magic trick that the liver uses to convert non-sugar substrates like glycerol from fatty acids, amino
acids from protein, and lactate from muscles into sugar.
Together, ketogenesis and gluconeogenesis create the ketones and sugar that meet all of the body’s energy needs when
food isn’t available or when carbohydrates are restricted.
Although ketones are most well-known for being an alternative fuel source, they provide us with many unique benefits as
well. The most effective and safest way to get all of the benefits of ketosis is by following the ketogenic diet. By doing so,
you won’t run the risk of losing precious muscle mass or entering the potentially lethally state of ketoacidosis.
However, the ketogenic diet (https://www.ruled.me/guide-keto-diet/) is a bit more nuanced than many people think. It’s
not only about restricting carbohydrates — ensuring adequate protein, fat, and calorie consumption are essential to your
success as well.
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P.S. Have a look at the Keto Academy (https://www.ketoacademy.com), our foolproof 30-day keto meal plan. It has all the
tools, information, and recipes needed for you to succeed.
+ The food has been tested and optimized so you can lose weight and start feeling great!
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Your blood ketones don't usually drop too much unless you're starting to bring up your other macros like protein and carbs.
Although, after a while, your body will be using your ketones more effectively than when it isn't deeply keto-adapted. Hope that
answers your question - I try to keep it relatively simple for people just starting out.
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Yes! :)
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Hey Dave, stealing an answer away from Laura. I've been on keto for over 8 years now and it's worked very well.
At first, it reduced my weight, and now it's kept my bloodwork under control. If you're starting out for weight
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At first, it reduced my weight, and now it's kept my bloodwork under control. If you're starting out for weight
loss, I recommend not snacking. You want to keep insulin spikes at a minimum during the day and snacking will
spike your insulin. If you're doing it for maintenance, then you can snack during the day when you're hungry as
long as it fits within your goals.
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It can be done!
https://www.ruled.me/compre...
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Hi JPS, I think that's something you should bring up with your doctor. They will likely want to have you do blood tests and
make sure that everything is going smoothly before changing your medication.
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That's why you put yourself into a caloric deficit. While it's still not true to argue "calories in calories out" it does hold some
truth and that's what I generally recommend going off of. Your body can't live off of nothing - so the food on your plate helps
supplement the body fat that you're using for energy :)
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That's true, but a half truth. You will get knocked out of ketosis, but your body will be more efficient at getting back into it. 1
week isn't that much, but after months on the ketogenic diet, the body gets back into a ketotic state within 1-2 days max.
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There's many people that start keto with no gallbladder. Usually they will start with smaller amounts of fat and build their way
up as their body gets used to it. I'd suggest the same, starting with about 1/2 the amount of fat you need to the full amount
around 3-4 weeks later.
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Sorry about the late reply, I wasn't getting notifications of the comments (I usually get e-mailed). That's generally correct, yes.
Some of the amino acids are able to be turned into ketones while most of the remaining aminos are turned into glucose.
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I just personally wouldn't go over 1.3g protein per pound of lean body mass if you're lifting competitively. Otherwise, you
shouldn't need to worry. From the studies I've read on protein and glucose, it can vary greatly based on what you're doing and
what you're LBM is.
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Yes, but you have to eating quite a lot of excess protein (in excess of probably 1.5g protein per lean lb of body
mass - to give an extremely general response). This was varying on person, activity, and a lot of different factors
so the numbers were all over the place. This was based on a meta analysis of a few different studies. I'll see if I
can dig them up at a later time to give to you.
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Make sure that your fats are balancing out with the proteins. That will most likely help. There's also a glucose response when
you do more exercise, so that could be part of the issue if you're measuring post workouts.
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Anne, as long as you're consuming healthy fats and are strict, then you should be fine. Actually, you should see a reduction in
your LDL and an increase in HDL. Generally, your cholesterol numbers will go up across the board in the beginning - so give it
about 3 months before getting bloodwork done.
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I would anticipate the sweet taste to activate the part of our brain that is connected to our GI tract, hence stimulating a little insulin
surge... making one a little hypoglycemic afterwards. I ponder however if the magnitude of an insulin surge of this nature would
demand a change in epinephrine or cortisol levels for gluconeogenesis or glycogenolysis... food for thought...
Cheers,
Nik
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It depends totally on the sweeteners. The glycemic index will be what determines the raise (or non-raising qualities) that the
sweetener has. Erythritol and stevia are 2 sweeteners that have a glycemic index of 0 and don't raise blood sugars:
http://www.ncbi.nlm.nih.gov...
http://www.ncbi.nlm.nih.gov...
However, xylitol, sucralose, and most of the other sweeteners out there will. Of course, these studies are done on healthy
individuals in most cases, so there may be a SLIGHT raise in insulin levels with regular sweet sensations for the folks who are
overweight and have hormone issues (as I've also seen studies on images of food raising insulin levels in regular folks). But, I
think it's a lot better than having a huge spike in insulin (or an insulin surge, as you put it). I haven't really seen many studies on
the use of sweeteners in overweight/out of whack hormone individuals, though.
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Yep - I put that in as more of a warning to open people's eyes. I often come across many people trying to go into a super
restrictive caloric deficit to lose weight - and it usually doesn't go well for them. Not trying to bastardize the science. I am also
fully aware that many of the studies done on keto vs. normal dieting shows no difference in weight loss results at the end - and
I mention this in many of the articles on the site.
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But.....wouldn't this happen only after all of one's fat reserves were metabolized for fuel? I had read that the body burns
fat before muscle.
1△ ▽ • Reply • Share ›
It amplifies it, but muscle loss will happen before total body fat is gone.
1△ ▽ • Reply • Share ›
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