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The difference between ketosis and keto adaptation
Sunday, 25.02.2018 For Beginners, Tips & Recommendations ,

The difference between ketosis and keto adaptation

Katja’s blog

Ketosis and keto adaptation are two key concepts that are important to know if we decide to go on the LCHF/KETO diet. I notice that many people confuse these two concepts or do not separate them.

Why is it important to know the difference between ketosis and keto adaptation? Anyone who embarks on a LCHF/KETO diet has probably heard that ketones and ketosis exist. That this is a very good thing. Branko Gradišnik, in his new book In Search of Lost Health, describes the state of ketosis as “when you’re always a little hit”. It’s actually not far from the truth.

Let’s start at the beginning.

Ketosis occurs when the body starts producing ketones. It sounds easy, but it’s not. There are three types of ketones that the body starts producing when it starts using fatty acids for fuel:

  • Acetate (acetone)
  • Acetoacetate (AcAc)
  • Beta Hydroxybutyrate (BHB)

Those ketones are byproducts of fat oxidation and are produced by our liver.

But, despite the fact that ketones are produced in our liver, we cannot claim to be in ketosis yet. The condition for the organism to enter the state of nutritional ketosis is a value of ketones above 0.5 mmol/l in the blood.

However, despite the fact that we are in ketosis and the measurements confirm it, this does not mean that we are actually taking advantage of all the benefits of the ketones that are produced. Especially at the beginning of the diet change, our body does not yet know how to use ketones properly. Basically, it has no idea what to do with them and quickly gets rid of them by excreting them through urine, sweat and exhaled air. That’s why some people have keto breath and keto rash at the beginning.

So let’s say it again. Ketosis is the current state of an individual who has more than 0.5 mmol/l of ketones in their blood sample. The condition for this is the absence or minimal intake of carbohydrates or glucose, which the body uses for energy. And if glucose is not available, the body uses another source of energy – fat. This produces ketones. And if glucose suddenly appears, or if we exceed the tolerance limit of carbohydrate intake, ketosis starts to bite the dust. And it appears again when the conditions for it are met. The degree of adaptation of our organism depends on how many benefits of ketosis we will receive.

There are a whole bunch of benefits to ketosis and using ketones for fuel. Research shows mainly neurological benefits (epilepsy, migraines) and the possibility of preventing various diseases (Alzheimer’s, Parkinson’s). Of course, the side effect of ketosis is also well-being, better concentration, less fatigue, a better mental and emotional state, and an extremely reduced desire for sweets and treats. Interesting, isn’t it?

And what does keto adaptation have to do with it?

Keto adaptation means a process – getting the body to use fat for energy, to adapt to the use of fatty acids and ketones. To get to keto adaptation, several things have to happen:

  • the source of energy in the form of glucose (from carbohydrates) must be minimized or absent,
  • the liver must produce ketones in sufficient numbers,
  • all of the above must take place in a certain period of time, so that the organism can completely “switch” to burning fat for energy and turn it into its primary source of energy.

We speak of keto adaptation when the cells (or their mitochondria) in the body begin to use fat (fatty acids, triglycerides) and ketones for energy. In particular, the brain uses ketones for fuel extremely effectively. But for this to happen, the body needs some time. The amount of time depends on the individual and on the strictness of the ratio of carbohydrate and fat intake. Usually from 4-8 weeks from starting the LCHF/KETO diet.

It is necessary to remember – it is not necessary to be in ketosis to be keto adapted, but occasional ketosis is a condition for keto adaptation to occur. And when the organism is keto-adapted, it knows how to effectively use fats and ketones for energy. Ketosis is therefore the current state of the organism, which occurs due to the absence of glucose and ketones are produced, while keto adaptation is the process of adapting the organism to another source of energy – in the form of fat and ketones.

There is more written about ketones, initial problems with the LCHF/KETO diet and what effect this diet has on health in the blogs:

25.02.2018, Katja, LCHF Style

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