juli 23, 2017

Gå ner i vikt med ketos

Vad är ketos och varför är det effektivt vid viktnedgång? Jo, ketos är ett metaboliskt tillstånd som uppstår när levern i stor omfattning frisätter ketonkroppar i blodet. Triglycerider (fett) bryts ned till fettsyror och dessa omvandlas i sin tur till ketonkroppar av levern.

Glukos (druvsocker) anses vara den föredragna källan till energi för alla kroppens celler, och ketos ses som en krisreaktion på kroppens brist på kolhydrater i kosten. Det här är helt naturligt och inte farligt på något sätt om man är frisk för övrigt. Strikt LCHF är en kosthållning som leder till att kroppen hamnar i ketos. Det är alltså kroppens egna sätt att hantera en lågkolhdratskost för att ge oss energi.

Det många inte tänker på är att ett ökat intag av kolhydrater får kroppen att gå ur ketos när man går på LCHF. Med andra ord gör man sig själv en otjänst att ”fuska” eller ha ätardagar under LCHF. När kroppen går ur ketos och ställer om sig på kolhydrater som primär energikälla får man tillbaka de klassiska symptomen man ofta upplever under starten av LCHF. Huvudvärk, sötsug, minskad energi och andra otrevligheter.

in-ketosisHur vet man då att man är i ketos? Jo, man köper teststickor (ketodiastix) på apoteket eller via nätet. Det är små stickor man kissar på för att se hur mycket ketoner man har i urinet. Observera att de ger utslag på hur mycket kroppen inte använder och släpper ifrån sig. Efter ett par veckor kan indikationen på stickorna minska då kroppen blivit bättre på att ta vara på ketonkropparna. Det finns även digitala mätinstrument på marknaden som utför mätningen genom ett enkelt stick i fingret.

Mätningarna är ett bra sätt att se om man följer LCHF på ett korrekt sätt. 20-30 gram kolhdrater per dag är vad de flesta ligger på för att hamna och stanna i ketos. Observera att ketos inte ska blandas ihop med ketoacidos vilket kan vara ett livshotande tillstånd som kan drabba typ-1 diabetiker.

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