A keto diet can cause stomach pain

Ketosis: Explanation, 10 Symptoms, 6 Side Effects, and 6 Dangers

You've probably heard before that glucose is essential as the body's primary source of energy.

However, this is not entirely true, and the statement that carbohydrates are essential for the body's energy production is also incorrect.

Ketosis is a popular weight loss method that can make you lose a lot of weight.

When ketosis occurs, the body burns fat and produces ketones, which are an alternative source of energy to glucose.

But you have to understand the process of ketosis correctly in order for a ketogenic diet to be successful.

Choosing a ketogenic diet only makes sense if you are willing to seriously limit your daily carbohydrate intake. There are of course exceptions to this, which I will go into later.

In this article, you will learn everything there is to know about ketosis.

You will learn the following here:

  • What to eat and what not to eat while on ketosis.
  • The Fastest Way How To Get Into Ketosis.
  • The most unpleasant side effects of the ketogenic diet.
  • How long it takes the body to adjust to ketosis.
  • 6 potential dangers of not following this diet properly.
  • The redeeming answer to the question of whether ketosis helps you lose weight.
  • And of course much more ...

What is ketosis?

Ketosis (or ketogenesis) is a Metabolic process by which the body turns fatty acids into ketones breaks down, which are also known as ketone bodies.

Or to put it another way: when the body starts producing ketones, we are in a state of ketosis.

The synthesis of ketones by means of ketosis takes place through an extreme restriction of carbohydrates or during a fasting period.

As soon as our body runs out of carbohydrates, it will tap into an alternative source of energy: body fat.

This physiological response of the body is known as'nutritional ketosis'It is the primary goal of a ketogenic diet.

In order to put the body in a state of ketosis, one will have to drastically reduce one's consumption of carbohydrates. You can then consume a maximum of 50 grams of carbohydrates per day (source, source).

Most people will be able to achieve ketosis with a maximum of 50 grams of carbohydrates per day, but there are also many people who only enter ketosis from 30 grams per day.

The best way to get the benefits of ketosis is to follow a strict keto diet for at least a few months. Only in this way will the body cells get used to this way of life.

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How does ketosis work?

When you consume large amounts of carbohydrates, your body gets them in the form of Glycogen to save.

Glycogen is stored glucose that is in the liver and muscles. When there is enough glucose available, the body will turn to these carbohydrates as its primary source of energy.

However, if we severely limit our carbohydrate intake, this supply of glycogen will be quickly depleted. The result is that our body is one new energy source needed: Body fat.

In order to be able to convert body fat into energy, the body must first convert the fatty acids present in it into chemical compounds, which are known as Ketones designated.

These molecules are produced by the liver during times of severe carbohydrate deficiency and are also called Ketone bodies designated.

The term 'ketosis' refers to the state you are in or the process in which your body uses fat for fuel.

During ketosis, the body produces three types of ketones:

  • β-hydroxybutyrate
  • Acetoacetate
  • acetone

What happens to the body in ketosis?

When the body switches from burning sugar to burning fat, different things happen in the body.

As our bodies begin to adapt and enter a state of ketosis, enzymes will begin to break down fat molecules. This process takes place in the liver.

The liver will start converting fatty acids into ketones that can act as fuel. Restricting carbohydrates also affects blood sugar levels (and thus also insulin).

However, one should not forget that it can take a while for the body to get used to these changes ...

If you have been used to a diet that consumes many industrially produced foods that are very high in carbohydrates for many years (or your entire life), your body will know nothing but glucose, which it burns for energy.

The majority of the population will therefore never be able to reach the state of ketosis because carbohydrates are constantly consumed in different forms. However, if the intake of (processed) carbohydrates is drastically restricted, be it due to a lack of food or a low-carbohydrate diet, we can put our body in a state of ketosis.

That might sound like a pretty radical change for our body, but it is quite a whole natural metabolic state. Ketosis was certainly a normal thing in the old days when the food supply was not as stable as it is today. When there was famine, the majority of the population automatically fell into ketosis from fasting.

But just because people used to do and suffer something does not immediately mean that it must have been good or healthy. However, reaching ketosis is something that actually offers health benefits, which I'll discuss later in the article.

How long does it take to get into ketosis?

The body takes some time to adjust to the ketogenic state. This is also called the Induction phase designated.

During this adjustment phase, the carbohydrate intake is greatly reduced and the body's glycogen stores are depleted. Most people will get into ketosis after about 5 days.

One should know that be in ketosis does not automatically mean that the body has already fully adapted to ketosis.

Every person is different, which is why this transition phase will be different for everyone and last different times. Reaching the state of ketosis means that significant metabolic changes take place in the body that you have to get used to. For some, this adjustment phase can be quick and uncomfortable, while for others it can take longer and a more unpleasant course is possible.

The hardest part of a ketogenic diet will always be the first week, when flu-like symptoms develop.

During this adjustment phase, people often feel uncomfortable or even downright sick until the fat burning process is efficient. The frequently occurring side effects are also called 'Keto flu, designated.

These complaints and the feeling of exhaustion will continue until the body can use fat efficiently for energy production. For most people, these side effects will last for about 2 to 3 days, or a week.

How long it takes before you get into ketosis depends largely on how strict you are on the diet.

Some people would like to try the ketogenic diet, but will often eat carbohydrates as soon as they begin to experience the first signs of lack of energy.

If you have a great craving for sugar, it is all the more important not to give in to it.

If you can't resist the temptation and still indulge in something sweet, it will make your way to ketosis much more difficult and delayed.

In order to fully reap the benefits of ketosis, it is very important that the body can adapt well to ketosis. This can also take over a month.

You should therefore only start a ketogenic diet if you are ready to drastically reduce your daily carbohydrate intake. Otherwise the whole thing doesn't make sense.

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How to know if you are in ketosis

You can measure whether you are in ketosis. Many people want to be sure whether they made it into ketosis or not.

If you want to find out, you can analyze your urine. This can be achieved, among other things, with the help of so-called ketosis sticks or ketosis strips.

To do this, you hold such a ketosis stick in your urine sample until it changes color. The discoloration indicates how many ketones there are in the urine.

Ketosis sticks and strips are not a 100% safe way to measure your concentration of ketones, but they work quite well as a first indicator.

Are you still looking for other methods?

Ketosis Symptoms and Side Effects

Sometimes it is hard to tell whether or not you are in ketosis.

However, there are some symptoms of ketosis that often appear during the adjustment phase. These symptoms usually show up in the first five days and unfortunately they are not particularly pleasant.

Bad breath is one of the most common side effects of getting into ketosis. Ketosis causes you fruity smellwho through the increased concentration of ketones caused. The culprit in this case is acetone, a type of ketone that leaves the body through the breath and urine (source).

Although the uncomfortable breath is less attractive to those around you, it is still a positive sign that your body is adapting to ketosis.

To solve this problem, you can e.g. brush your teeth several times a day or chew sugar-free chewing gum. If you choose the gum route, make sure that the gum does not contain any carbohydrates. Otherwise they will increase your blood sugar level and thus reduce the amount of ketones.

Other common ketosis symptoms include:

  • Sudden weight loss (mainly from moisture loss).
  • Digestive problems and stomach upset.
  • Headache (headache is a common side effect of low carbohydrate intake during the first few days).
  • Irritability (changes in diet also affect hormones and can make people more irritable).
  • Difficulty with exhaustion and drowsiness as the body adjusts to burn fat.
  • Difficulty concentrating.
  • Inferior sporting performance (less strength, explosiveness).
  • Nausea (nausea occurs mostly during the first few days).
  • Drowsiness (this feeling can be attributed to lack of energy because the body is no longer able to get glucose to burn).
  • Desire for sugar and other carbohydrates (refined carbohydrates and added sugar can be very addicting, if you give them up you can lead to withdrawal symptoms).
  • Better satiety (less appetite and less desire to eat)

Known side effects of a ketogenic diet are:

  • constipation
  • Abdominal pain and cramps
  • fatigue
  • a headache
  • Feeling foggy (brain fog)
  • Bad breath

As you can see from these lists, there is some overlap with the symptoms of ketosis. It can be explained by the fact that the body still has to get used to fat as a new source of energy.

All of the symptoms and side effects listed above that are related to ketosis are short-lived and usually go away after two weeks at the latest (except when you feel more satiated).

What can I eat during ketosis?

To get into ketosis, one must follow a diet that is based on foods that are low in carbohydrates.

The ratio is usually 65% ​​fat, 35% protein and 5% (complex) carbohydrates.

A keto diet includes the following groups of foods:

  • Dairy products: You should limit milk as much as possible, but eat more high-fat dairy products such as butter, cheese and sour cream.
  • Flesh: All types of meat are allowed.
  • Fish: In principle, any type of fish is good, but in order to get as much omega-3 fatty acids as possible, it is best to eat fatty fish, e.g. salmon, trout, anchovies, sardines and herring.
  • Eggs: Eggs consist for the most part of protein and fat and are also full to the brim with essential vitamins and minerals.
  • Nuts and seeds: Most nuts and seeds are suitable for ketosis, but cashews and pistachios should only be eaten in moderation because they also contain a lot of carbohydrates.
  • Vegetables: You can eat as much green vegetables as you want.
  • Herbs and spices: Use as much herbs and spices as you want while cooking.
  • Fruit: Only choose fruits that are low in carbohydrates, such as berries, avocados, and olives.

What foods should I avoid or limit during ketosis?

In particular, foods that are high in carbohydrates and processed fat (trans fats) should be avoided.

  • Vegetable oils
  • Breakfast cereal
  • Starchy vegetables
  • rice
  • pasta
  • loaf
  • Pastries and cookies

What can you drink during ketosis?

During ketosis, you can continue to drink a wide variety of drinks.

You can drink anything, as long as it contains only a few carbohydrates.

That would be e.g. the following drinks:

  • Black coffee
  • water
  • Green tea
  • black tea
  • herbal tea
  • Red wine (in moderation)
  • Zero and light drinks

As you can see here, wine is also allowed in moderation.

However, beer and sweetened alcoholic beverages (such as cocktails) may not be drunk. Red wine and high-proof drinks usually contain very few carbohydrates and are therefore suitable for a ketogenic diet.

Even so, one should always be careful with alcohol. Although a small amount of alcohol can actually be healthy, excessive alcohol consumption is very harmful to your health.

And people who have already been addicted to alcohol or are easily addicted to alcohol should of course absolutely avoid alcohol.

Benefits of ketosis

Being in ketosis offers different health benefits. In this article, I'll cover the most important of these benefits.

# 1: Likely to have a beneficial effect on Alzheimer's disease

Alzheimer's is one of the worst diseases there is and the most common form or cause of dementia.

It has long been suspected that Alzheimer's could be a form of diabetes, which is also supported by recent studies. Some researchers have therefore already given the disease the provisional name 'Type 3 diabetes'Given (source, source).

This is to suggest that Alzheimer's is a kind of insulin resistance of the brain. There is supposed to be a similarity to type 2 diabetes, in which our body develops a resistance to insulin. The difference to Alzheimer's is that this resistance occurs in the brain (source).

Insulin resistance means that our body no longer reacts properly to insulin, which leads to our brain 'starving' due to a lack of energy (too little glucose).

This causes glucose to accumulate in the brain (hyperglycaemia), which leads to oxidative stress and the associated damage. Brain cells 'starve' and die because they can no longer supply themselves with enough energy.

Can ketones be an alternative fuel for a damaged brain? That is currently being investigated. With ketosis, the body can produce ketones, which can be an extra source of energy for the brain.

It shouldn't be thought now that an extremely low-carb or ketogenic diet could cure Alzheimer's, but ketones could potentially play a role in treating the disease.

# 2: The blood sugar level is lowered

In order for ketogenesis to start, the blood sugar level must be very low. Once the body starts producing ketones, blood sugar levels will have dropped sharply.

Such a low blood sugar level also causes the amount of insulin (released by the body) to decrease.


As the graphic above shows, a high-fat diet results in lower insulin production in diabetics.

What are the benefits of regulating blood sugar levels and insulin sensitivity?

A distinction must be made between a short-term stronger insulin production (completely natural) and a consistently high insulin level in an empty state.

High fasting blood sugar levels and hyperinsulinemia (consistently high levels of insulin) have been linked to numerous chronic diseases:

Studies have shown that hyperinsulinemia increases the risk of cancer, regardless of diabetes. Or to put it another way: an increased fasting blood sugar and insulin level are harmful for everyone, regardless of whether you have diabetes or not (source).

Elevated insulin levels promote subliminal inflammation, and there is also a link between hyperinsulinemia and cardiovascular disease (source).

There are different ways you can lower your blood sugar.

Research has shown that ketosis helps lower fasting blood sugar levels and improve insulin sensitivity.

In addition to diet, exercise, adequate sleep and stress management also play a role.

# 3: Ketones regulate mitochondrial metabolism

Play in every single cell in our body Mitochondria plays an important role, because they generate 90% of the energy that the cells need (source).

The mitochondria break down carbohydrates and fatty acids and convert them into a usable form of energy (adenosine triphosphate, or simply ATP).

Mitochondria are essential to our general health and play a crucial and protective role in our cells.

They also regulate, for example Apoptosis (programmed cell death). This process is essential to keep the amount of cells in our body balanced, especially in the case of damaged cells.

Uncontrolled cell growth can lead to cancer, and recent studies have shown that mitochondrial dysfunction plays a central role in various chronic diseases (source).

It has been found that ketones can help protect against mitochondrial dysfunction.

As soon as ketogenesis starts and the body begins to produce ketones, some important changes take place in the body at the same time.

Mitochondria prefer fat for energy because it is easier to convert into ATP.

Ketone bodies also play a protective role in preventing mitochondrial malfunction (source, source, source):

  • Ketones stimulate and improve mitochondrial breathing and function.
  • Ketones provide an antioxidant effect in the mitochondria and thus help to inhibit oxidative stress (which can lead to mitochondrial dysfunction and other diseases).

Calorie restriction is known to increase lifespan. If we only eat a few calories, our mitochondria will burn fat instead of glucose. This is why these benefits also apply if you get into ketosis via a carbohydrate restriction.

# 4: Probably helps curb your appetite

Processed foods high in fast carbohydrates (also known as refined carbohydrates) cause severe blood sugar spikes. They only satisfy us for a short time and after a few hours make us feel hungry again.

For many people, resisting the temptations of unhealthy food is a daily struggle.

People who have experience with ketosis, on the other hand, claim that they hardly suffer from feelings of hunger, which makes it much easier for them to lose weight.

How is that possible?

Can the presence of ketones in the body suppress appetite? Or is this mainly due to the strongly satiating effect of protein?

Numerous researchers have already tried to find an answer to this question. So far, however, there are no clear results (source, source, source).

What is known so far, however, is the following:

When you lose weight, the hunger hormone ghrelin increases in the body and will increase your appetite. In a recently published study, this increased concentration of ghrelin was suppressed when participants were in ketosis, even though they were also caloric deficient.

In the same study, the satiety hormones leptin and amylin increased, although participants lost weight. When the participants were allowed to eat carbohydrates again, the satiety hormone decreased and the hunger hormones increased rapidly.

A higher amount of ketones in the body can send out a signal to suppress the production of hunger hormones. A meta-analysis of relevant studies suggests that ketones can help suppress appetite directly. A minimal level of ketosis is necessary to achieve this effect.

Personally, I believe that the main satiety benefits of a low-carb diet can be attributed to increased protein intake. Protein increases the feeling of satiety and fullness even more than the consumption of fat (source).

# 5: Less triglycerides and more HDL cholesterol

Ketones decrease triglycerides (type of fat in the bloodstream) and increase the (good) HDL cholesterol.

The relationship between triglycerides and HDL cholesterol is sometimes the best way to predict cardiovascular risk.

You may have heard of 'good cholesterol' (HDL) and 'bad cholesterol' (LDL). However, these markers are not really clear indications of cardiovascular disease.

In recent years the triglyceride / HDL cholesterol ratio has proven to be the much more reliable prediction method (source).

A 2015 study concluded that the ratio between triglycerides and HDL is the most important independent marker of cardiovascular death (source).

But how can ketosis affect this ratio?

Low HDL levels and high levels of triglycerides are often associated with high levels of insulin in the blood (source).

So if we keep our blood sugar level under control, the insulin will usually also drop and with it the triglyceride / HDL-cholesterol ratio will improve.

Research shows in general that a ketogenic diet has a positive influence on the risk of cardiovascular diseases:

In a study with overweight participants, a ketogenic diet, in which fewer than 20 grams of carbohydrates were eaten a day, lowered total cholesterol, LDL cholesterol, triglycerides and also blood sugar levels.

At the same time, the HDL cholesterol increased significantly. The study lasted 56 weeks and all measured health markers remained stable over the course of the seven tests performed, which took place every 8 weeks (source).

A six-week study with men of healthy weight showed that a ketogenic diet, in which about 8% of the energy requirement was met by carbohydrates, could significantly increase HDL cholesterol levels without affecting LDL cholesterol or total cholesterol (source).

Lower levels of triglycerides in the blood and higher HDL levels appear to reduce the risk of heart problems. When the body goes into ketosis, it usually improves the triglycerides / HDL ratio.

# 6: ketosis improves mental health

After the introductory phase of ketosis, the brain can switch to using ketones as primary fuel.

Very numerous studies come to the conclusion that this leads to an improvement in mental health and thus a decrease in depression symptoms.

A randomized, controlled study concluded that a diet low in carbohydrates produced a statistically significant improvement in the mood of the participants. Compared to a low-fat control group, participants on the low-carbohydrate diet experienced significantly fewer mood swings and were also less irritable (source).

One study in rats found that rats placed on a ketogenic diet had fewer symptoms of depression than a group placed on a control diet. The group also showed the same improvements in positive feelings as rats treated with antidepressants (source).

Different, randomized and controlled studies with over 280 participants showed that ketogenic diets can also be beneficial for epileptics.

The researchers think ketosis has benefits that may help control epileptic seizures in the short and medium term (source).

Losing weight and ketosis

Is ketosis good for losing weight? - Why, surely!

People starting the keto diet will lose significant weight in the first week.

Where did the rapid weight loss come from?

The body stores around 3 grams of water for every gram of glycogen it stores. If you now strongly reduce the amount of carbohydrates in your diet, the body's glycogen stores will quickly be depleted and the bound water will be excreted with them.

But ketosis not only ensures short-term weight loss, you will also benefit from it in the long term.

Various research has shown that a strict low-carb diet works better for losing weight than a low-fat diet (source, source). An important advantage here is that this form of diet suppresses hunger, which means that you will automatically consume fewer calories.

"Richard, how many pounds can I get rid of?"

This question is not easy to answer because every person is different. Several factors play a role here. Hormones, body weight, diet, body fat percentage, lifestyle, sleep and a whole host of other factors.

People who are very overweight can certainly lose tens of pounds, while others are unlikely to lose that much. But if you follow a low-carbohydrate diet or a ketosis diet, everyone should be able to lose weight stably within a fairly short period of time.

Potential dangers of ketosis

The state of ketosis is not without controversy. Some people believe that ketosis is the best way to lose weight, while others even consider the diet to be dangerous.

But what is true now?

Ketosis is definitely not the way to go for everyone. There are some very good health benefits to a ketogenic diet, but it can also have quite nasty (and sometimes dangerous) side effects if not properly 'implemented'.

So let's take a look at the most common mistakes people make when trying to get into ketosis.

Hazard # 1: Not drinking enough water

A good moisture balance is always very important, but especially when starting a ketogenic diet.

When we severely restrict our dietary intake of carbohydrates, many things happen in the body. Blood sugar and insulin levels will drop (source).

In this context, it should not be forgotten that many people who have had a typical Western diet (high in refined sugar) for a long time have lost their insulin sensitivity (this is also known as insulin resistance).

Why is it important?

High levels of insulin will cause the kidneys to store more sodium, which in turn will cause the kidneys to retain more moisture (source).

If a keto diet severely restricts carbohydrate intake, insulin levels will drop in the first few days. When insulin levels drop, the kidneys will excrete quite a large amount of moisture. If you don't drink enough during this period, symptoms of dehydration can occur.

Many people who get into ketosis for the first time complain of headaches in the first week. In addition to a disturbed electrolyte balance, dehydration is one of the reasons for this. Not drinking enough is one of the most common mistakes made and easy to avoid.

Danger # 2: Ingesting Insufficient Magnesium

As already mentioned, our kidneys have to excrete a lot of moisture during the adaptation phase to ketosis.

Unfortunately, this water contains high concentrations of sodium and electrolytes. This also includes magnesium.

A disturbed balance of electrolytes in the body can lead to certain symptoms known as 'keto flu'.

Of course, various minerals are very important to us, but magnesium fulfills a particularly important function in our body. It is involved in over 300 biochemical processes (source).

Then it is not surprising that the loss of this essential mineral can lead to problems. A persistently low magnesium level can lead to numerous physical complaints, e.g. muscle cramps, irritability, low libido, hypersensitivity, etc.

In order to get enough magnesium, you have to take care of magnesium-rich foods, which are also allowed on a ketosis diet.

Think of the following foods:

  • cocoa
  • fish
  • Almonds
  • Avocados
  • Leafy vegetables (spinach, beetroot)
  • Brazil nuts

Sometimes it can also be worth investing in a high quality magnesium supplement.

Danger # 3: Not getting enough sleep

I would like to start off by saying that insufficient sleep is not only dangerous for ketosis users.

Getting enough sleep is very important for everyone.

If you don't get enough sleep, your health is at risk. A good night's sleep is just as important to us as a good diet.

Some people want to get into ketosis in order to stabilize their blood sugar level in this way. Certainly a healthy undertaking, but if one suffers from lack of sleep, this in turn will have a detrimental effect on blood sugar levels and insulin sensitivity (source, source).

If you want to improve these values ​​with the help of a ketogenic diet, but at the same time negatively affect them again through lack of sleep, it is like taking one step forward and two steps back.

Eating a healthy diet cannot make up for bad sleeping habits. A good night's sleep is extremely important, with or without a keto diet, paleo diet, or vegan diet.

Hazard # 4: Not eating enough fat

Many ketosis users make the mistake of not eating enough fat.

As you already know, our body can use both carbohydrates and fat to meet its energy needs.

The whole approach to ketosis is to get our bodies to switch to burning fat. So if we decrease our carbohydrate intake, we have to increase our fat intake at the same time.

Some people who start with ketosis reduce their carbohydrates but only insufficiently replace the energy source lost in this way with fat. A common reason for this is that people still feel a little uncomfortable when asked to eat large amounts of fat.

But there is no need to fear fat in natural foods such as avocados, fish, olives, oils, etc.

Protein can also provide energy via gluconeogenesis, but this is a very ineffective way compared to ketones (fat) and glucose (carbohydrates) (source).

If you try to eat only protein and vegetables, you will quickly suffer from exhaustion and a lack of energy, which will ultimately mean that you will never be able to sustain this form of diet.

Danger # 5: Eliminate protein from your diet entirely

I sometimes hear from ketosis users that they don't want to eat too much protein or they would come out of ketosis.

In my opinion that is nonsense. Protein plays an important role in our body, but its effect on blood sugar levels is clearly overestimated.

This claim is based on the process of gluconeogenesis, in which glucogenic amino acids are converted into glucose (source).

Or to put it more simply, our body can convert protein into glucose. This biological process is a protective mechanism that can help us survive in times of great food shortages.

In this way, when we need energy, our bodies can produce glucose from amino acids (or muscle tissue).

However, if you consume more protein, this does not mean that more gluconeogenesis would take place directly. However, an increased protein intake already has an effect on the speed of gluconeogenesis, but less than one might think.

When it comes to macronutrients, protein, like fat, has a much less impact on blood sugar levels than carbohydrates (source).

In a healthy person, the process of gluconeogenesis will only start when it is really necessary, and not just because many amino acids are available in the body.

It is also necessary to distinguish between healthy people and people with diabetes.The amount of protein we eat has a greater effect on blood sugar levels in diabetics than in non-diabetics (source).

Hazard # 6: Eating Too Many Carbohydrates

Achieving the state of ketosis will only succeed if you really drastically reduce your carbohydrate intake.

Someone who eats less carbohydrates and increases their fat intake, but still indulges in a cookie every now and then, will have a hard time getting into ketosis.

In addition, the induction phase (initial phase) of ketosis can have some unpleasant side effects. Therefore starting and stopping the diet all the time is not very smart and can even be dangerous.

Going on a ketogenic diet certainly requires a lot of dedication. If you keep getting weak and then start over again, you are not doing your body any favors.

Is Ketosis Dangerous?

No, in principle ketosis is not dangerous for a healthy person (if it is carried out in the right way, possible dangers have already been listed here).

Going into ketosis for too long is certainly not healthy, as the oxalic acid levels in the body can then become too high. Oxalic acid can interfere with the absorption of iron and calcium. However, people with well-functioning kidneys need not fear slightly elevated oxalic acid levels.

Ketosis is a natural metabolic state of the body that is achieved when you severely limit your carbohydrate intake over a period of time.

When you are in ketosis, the levels of ketones in your blood and urine are increased. Ketones are chemical substances that the body produces itself when it burns its stored body fat. The biggest problem here are usually the side effects that can occur in the short term when the body adapts to the new condition.

Personally, I find a ketogenic diet a bit extreme, but I don't see any danger in eating a lot of fish, avocado, oils, etc.

A ketogenic diet means in practice that you will eat more butter, olive oil, cream, coconut oil, avocados, fish and meat. For many people this is like a slap in the face, because we have been preached (wrongly) for decades that eating fat is not good for us.

The real problems with fat, however, are the following:

  • Industrially produced trans fats
  • Vegetable oils (rapeseed oil, soy, corn)

The keto diet can be compared to a regular low-carb diet, in that it also cuts out processed carbohydrates. This leaves more space for protein and fat and you will also be able to curb your appetite better.

However, a normal low-carb diet is much less extreme than a ketogenic diet, and therefore, in my opinion, much easier to follow. They leave out processed carbohydrates, but still get about 30-40% of their calories from carbohydrates from natural sources.


Ketosis is often confused with ketoacidosis. Besides having similar names, the two are two very different things.

Ketosis is the presence of ketones in the body. It is not harmful.

Ketoacidosis, on the other hand, refers to diabetic ketoacidosis (DKA), which is a complication of type 1 diabetes, diabetes mellitus. This complication is life threatening and is the result of dangerously high levels of ketones and blood sugar.

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