What You Need to Know About Ketosis During Pregnancy?
Ketosis during pregnancy is not just a fad diet trend anymore. There are many reasons why you might want to go into ketosis while pregnant. If you have been following a low-carb diet for some time, then it may be difficult for your body to adapt properly when going into ketosis. Many women with diabetes or pre-diabetes are advised to stay away from ketones because they could cause problems for them. However, if you are diabetic or prediabetic, then you will probably benefit from having a higher level of ketone bodies in your blood. Some studies have shown that high levels of ketones in the blood can improve insulin sensitivity and reduce glucose intolerance. So, it’s possible that you could experience better health and lower risk of developing gestational diabetes.
You need to know that ketosis during pregnancy is not something you should do lightly. It requires special care so that your baby doesn’t get dehydrated or die due to lack of water. Also, you must avoid alcohol and caffeine while going into ketosis. These substances can interfere with the process and lead to miscarriage or stillbirth.
Another concern is the impact that ketone bodies could have on your baby’s brain development. The main worry is that ketone bodies can make your baby’s brain cells more excitable. There are studies showing that high levels of acetone, which is a ketone body, can cause epileptic-like activity in rats. However, in humans, ketosis during pregnancy has been used for generations as a way to reduce symptoms of pregnancy-induced nausea and vomiting. If you are going to start a ketogenic diet while pregnant, make sure that you have discussed it with your doctor first.
Ketosis: What You Need to Know
Ketosis is a metabolic state in which your body uses stored fat as its primary source of energy instead of glucose from carbohydrates. As your body becomes depleted of glycogen, the carbohydrate stored in your muscles and liver, it starts to use fat as an energy source. Once your glycogen stores are depleted your body begins to produce ketones, which are produced if you eat a low-carbohydrate, high-fat diet. This process is known as ketosis.
Typically your body burns carbohydrate for energy, but it can also burn fat or even protein. When you deprive your body of carbohydrates it begins to burn fat and produce ketones which are byproducts created during the breakdown of fat.
The ketogenic diet, which is a low-carbohydrate, high-fat diet that has become popular as a way to lose weight and improve health. This high-fat diet pushes your body into a state of ketosis. While there is not a lot of research into the long-term effects of the ketogenic diet, it’s an extremely restrictive eating plan that can be dangerous if not followed carefully.
What Are the Benefits of Ketosis?
The idea behind the ketogenic diet is that by trainer your body to rely on fat for energy, you can experience a number of health benefits including weight loss. You may also have a reduced risk of developing heart disease, cancer, and Parkinson’s disease. It may also be helpful in treating migraines, epilepsy, and Alzheimer’s disease.
While this eating plan can result in some short-term weight loss, it isn’t recommended as a long-term weight loss solution. Also, there are concerns that drastically cutting your calories could have negative effects on your health in the future.
How Do You Get Into Ketosis?
To get into ketosis you must follow the ketogenic diet, which is a very low-carb, high-fat diet. To get the best results, you should aim to eat no more than 20 grams of carbohydrates per day. You do not have to weigh or measure your carbs, but you should keep an eye on your intake. Track your food and count your carbs using an app or online keto calculator.
Along with restricting your carbohydrate intake, you need to increase your fat intake. You can eat as much fat as you like, but make sure to choose the right kinds. Stay away from trans-fats and eat foods high in monounsaturated and polyunsaturated fats such as fish, olive oil, nuts, and seeds.
It’s also important to eat moderate amounts of protein. Pick lean meats and low-fat dairy products. Since you’ll be restricting your carbohydrate intake, it’s important to make sure you get enough protein to avoid muscle loss.
The ketogenic diet is not something you can do forever. It’s not good for your health to restrict your calories this much, even if you’re eating the right foods.
How Long Does It Take to Get into Ketosis?
Most people will notice a shift in their energy levels and few other symptoms after about two to three days. However, it can take between one and two weeks to get into ketosis and start experiencing the benefits of this diet.
What Are the Side Effects Associated with Ketosis?
There aren’t many side effects associated with the ketogenic diet, but it can be an extremely restrictive eating plan. You have to pay careful attention to what you eat and your food options are very limited. You may want to consult a dietitian before making major changes to your diet. Also, keep in mind that going back to a regular diet will probably result in weight gain since your body has become accustomed to using fat for energy.
Other Potential Downsides
There aren’t enough studies about the long-term effects of the ketogenic diet. While it’s thought to be a healthy eating plan, you may experience side effects such as constipation, fatigue, headaches, irritability, muscle cramps, and nausea. If you’re experiencing any of these symptoms or you feel like something more may be wrong, you should talk to your doctor.
In addition to these side effects, the ketogenic diet is really hard to maintain. It takes a lot of willpower and self-control to restrict your food intake to this degree. Most people can’t keep up with it in the long-term, so they end up gaining all the weight they lost plus some in the process. Also, when you go back to eating a normal diet, you’ll gain even more weight.
How Much Does It Cost?
The ketogenic diet is very cheap since you don’t eat many carbs, which are the most expensive food types. You can also save money by raising and eating your own meat and growing your own vegetables.
However, there are plenty of other diets that are just as cheap and probably easier to stick with in the long-term. If you’re trying to watch your weight, it might be better to just reduce your portion sizes and eat more whole foods.
Overall Cost: Low
In some ways, the ketogenic diet is very cheap since you can get by with very few carbs. However, if you’re a big bread, pasta, or sugar junkie, this diet may not be for you since you’ll need to cut these foods out entirely to experience any benefits. Also, this diet is very restrictive and doesn’t teach you how to eat properly in the long-term. You can lose weight quickly but you’ll probably gain it all back (and then some) when you go back to your old eating habits.
As with any diet, make sure you consult a doctor before starting the ketogenic diet.
Sources & references used in this article:
PCOS and Keto by P Keto – pinayketo.com
Does the Keto diet work? by VL Carb – melissamitri.com
5 collagen and elastin-rich nutrients for anti-ageing by S Raghavan – thehealthsite.com
Keto BodyTone for Weight Loss-Is This the Fat Burner You Need? by NP Blog – nutritionalproject.com
Keto and the Menstrual Cycle: Is There Reason To Worry? by L Taylor – marksdailyapple.com
The Curious Phenomenon of “Keto Crotch” by CP Weiner, K Rope – 2013 – Macmillan