Understanding Ketosis

Your body's natural fat-burning state

Natural Metabolic State

FitZone Medical Clinic

2064 Park St., Jacksonville, FL 32204

Medical Note:

Ketosis is a natural metabolic state that can be beneficial for weight loss and metabolic health when done properly under medical supervision.

What Is Ketosis?

Ketosis is a natural state where your body uses fat for fuel instead of sugar (glucose). Your body can run on two types of energy:

Sugar-Burning Mode

The Standard American Diet is very high in carbs—bread, pasta, sodas, snacks, sweets. Your body turns all of these into sugar. This forces your body to burn sugar first and store the extra as fat. Over time, this leads to high blood sugar, insulin resistance, low energy, constant hunger, and weight gain.

Fat-Burning Mode (Ketosis)

When you lower your carbohydrate intake, insulin levels drop and your body can switch to using fat for fuel. Your liver converts fat into ketones, which give you steady energy without crashes. This is how your body is naturally designed to work.

The Key Idea

You can switch from sugar-burning to fat-burning by following a low-carb way of eating. This helps you lower blood sugar, reduce cravings, improve energy, and burn stored fat.

The Problem: Standard American Diet

Carb-Heavy Diet Leads to Metabolic Problems

Standard American Diet

  • High in refined carbs and sugars
  • Processed foods and sweetened drinks
  • Leads to constant high blood sugar

Metabolic Consequences

  • Body needs constant insulin production
  • Cells become resistant to insulin
  • Excess sugar stored as fat

The Sugar-Insulin Cycle

When you eat carbohydrates, they break down into sugar (glucose) in your bloodstream. Your pancreas releases insulin to move this sugar into cells for energy. Over time, with constant high carb intake, cells become resistant to insulin, leading to higher blood sugar, more insulin production, and eventually metabolic disease.

The Solution: Ketosis

Switching Fuel Sources

Ketosis is a natural metabolic state where your body switches from burning sugar (glucose) as its primary fuel to burning fat and ketones. This bypasses the problematic sugar-insulin cycle.

Sugar-Burning Metabolism

  • Primary fuel: Glucose from carbs
  • Requires constant insulin
  • Excess stored as fat
  • Energy crashes & cravings

Fat-Burning Metabolism (Ketosis)

  • Primary fuel: Fat & ketones
  • Minimal insulin needed
  • Burns stored body fat
  • Stable energy & mental clarity

Ketones: Your Brain's Alternative Fuel

When glucose is limited, your liver converts fat into ketones, which can efficiently fuel your brain and body, often providing more stable energy than glucose. This metabolic flexibility is why ketosis can help reverse insulin resistance and improve metabolic health.

Why Ketosis is Recommended

Effective Weight Loss

  • Your body directly burns stored fat for energy
  • Reduces insulin levels, a fat-storage hormone
  • Natural appetite suppression

Improved Metabolic Health

  • Lowers triglycerides and blood sugar
  • Increases HDL (good) cholesterol
  • Reduces blood pressure

Mental Clarity & Energy

  • Ketones provide stable energy for the brain
  • Reduces energy crashes from blood sugar swings
  • May improve focus and concentration

Reverses Insulin Resistance

  • Gives pancreas and insulin receptors a break
  • Restores insulin sensitivity
  • Reduces inflammation

How to Get Into Ketosis

Important Medical Note

Always consult with your healthcare provider before making significant dietary changes, especially if you have medical conditions like diabetes, kidney disease, or are taking medications.

1

Reduce Carbs

  • Limit to 20-50g net carbs daily
  • Avoid bread, pasta, rice, sugar
  • Focus on non-starchy vegetables
2

Increase Healthy Fats

  • Fats become your primary energy source
  • Avocados, avocado oil, olive oil, ghee, lard, tallow, butter
  • Full-fat dairy (if tolerated)
3

Moderate Protein

  • Not too low, not too high
  • Meat, fish, eggs, poultry
  • Plant proteins (tofu, tempeh)

Timeline to Ketosis

  • 24-48 hours: Body uses up glycogen stores
  • 2-7 days: Liver begins producing ketones
  • 1-4 weeks: Body becomes "keto-adapted" (efficient at using ketones)

Managing the "Keto Flu"

What is Keto Flu?

As your body adapts to using fat instead of carbs, you might experience temporary symptoms like fatigue, headache, irritability, or brain fog. This usually lasts 3-7 days.

Common Symptoms

  • Fatigue & low energy
  • Headaches
  • Brain fog
  • Digestive changes

Solutions

  • Increase water intake
  • Add more salt to food
  • Avoid strenuous exercise initially
  • Get adequate sleep

Sample Ketosis-Friendly Day

Breakfast

  • 2-3 eggs cooked in butter
  • 2 slices of bacon or sausage
  • Coffee with heavy cream

Lunch

  • Grilled chicken or fish
  • Large salad with olive oil dressing
  • Avocado or nuts

Dinner

  • Steak or salmon
  • Steamed broccoli or asparagus
  • Topped with butter or cheese

Key Principles

  • Focus on whole foods: Meat, fish, eggs, vegetables, healthy fats
  • Read labels: Watch for hidden carbs in sauces and processed foods
  • Stay hydrated: Drink plenty of water throughout the day
  • Listen to your body: Eat when hungry, stop when full

Ready to Learn More About Ketosis?

Our medical team can help you determine if a ketogenic approach is right for your health goals.

Schedule a Consultation at FitZone Medical Clinic

FitZone Medical Clinic • 2064 Park St., Jacksonville, FL 32204