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Is it OK to be in ketosis all the time?

The answer is no, and here's why. If you were in ketosis all the time, you would lose the benefits of metabolic switching. Ketosis is a state of metabolic challenge, it's outside of our default state of burning sugar for fuel.

drmindypelz.com - Should you be in ketosis all the time? - Dr. Mindy Pelz

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There are two ways your body generates energy, one is from drawing on glucose, ie. sugar, the other is fat. Sugar is the more readily available fuel source. However once sugar is significantly used up, the body’s metabolism changes and the body begins to burn fatty acids from stored fat for energy. This is what we call going from a sugar-burner to a fat-burner. When this transition to burning fat for energy is made, the body begins producing ketones and is said to be in a state of “ketosis”. You can measure your level of ketones using a device like a Keto Mojo. Once you reach a state of ketosis, many of the benefits of fasting start to kick in. For example, growth hormones kick in at 13 hours, whereas autophagy is thought to kick in at 16-18 hours. MIT research shows that at 24 hours intestinal stem cells will begin repair and 24 hours is also when you start to see weight loss. There are so many benefits to ketosis.

Ketosis all the time?

But the question I’m exploring here is, if ketosis is so healing and so amazing, shouldn’t we just be in ketosis all the time? The answer is no, and here’s why. If you were in ketosis all the time, you would lose the benefits of metabolic switching. Ketosis is a state of metabolic challenge, it’s outside of our default state of burning sugar for fuel. Ketosis works like a hermetic stressors on the body, forcing the cells and body to adapt, change and grow. This is why we get so many of the health benefits of ketosis. What this study found is that we are designed for intermittent metabolic switching, this means switching between cycles of metabolic challenge (ie. ketosis), followed by periods of recovery, specifically they mention eating, resting and sleeping. I call these feast days. Researchers found that it is this switching between the two states that optimizes brain function and resilience throughout our lifespan, improving “neuronal circuits involved in cognition and mood…promoting neuroplasticity and resistance of the brain to injury and disease”. It is believed that the rapid development of our brains resulted in part from the feast-famine lifestyle. Integrating metabolic switching into our lifestyle means staying in ketosis for the majority of the time, optimizing the benefits of metabolic challenge, then stepping out of ketosis with recovery days of eating, sleep and rest. For this, I find that the 5-1-1 diet variation works best.

A 5-1-1 Variation

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Will cheese kick you out of ketosis?

All types of cheese are allowed on the keto diet, as cheese is relatively low in carbohydrate, which complies with the key principle of the keto diet. The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan.

dairy.com.au - Can I eat cheese on a keto diet - and if so, which types? - Dairy Australia

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The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan. Whilst there are variations of the keto diet, they all consist of high levels of fat, moderate protein and very low levels of carbohydrate. The ratio of these macronutrients is generally 55 to 60% fat, 30 to 35% protein and 5 to 10% carbohydrate.1 The table below provides the macronutrient percentages of some common cheese varieties. All contain either minimal or no carbohydrate and varying amounts of protein and fat. Any type of cheese can be included on the keto diet, as long as total dietary carbohydrate intake remains low enough to keep the body in nutritional ketosis (using stored fat instead of carbohydrate to fuel the brain and body). Cheese type Carbohydrate % Total Fat % Protein % Brie 0 31.5 18.2 Camembert 0 23.8 20.4 Mozzarella 0 22.1 22.2 Parmesan (fresh) 0 28.8 35.1 Feta cheese 0.4 22.3 16.6 Cheddar cheese (regular fat) 0.5 32.8 24.6 Cottage cheese 1.8 5.7 15.4 Source: Food Standards Australia New Zealand. (2011). NUTTAB 2010 – Australian Food Composition Tables. The keto diet may have benefits for weight loss, but it is important to seek professional advice to ensure all your dietary requirements are being met. An Accredited Practising Dietitian can provide expert advice to help you eat well when following a keto diet plan.

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