What are ketone bodies and where are they produced?
Ketone bodies, often simply called ketones, are molecules that the body produces when carbohydrate intake is greatly reduced and it uses fat for energy. They are produced in the liver and serve the body as an alternative energy source when glucose stores are used up. The body increasingly relies on this mechanism during periods such as fasting or during a ketogenic diet.
Ketosis – When the body uses fat instead of sugar
Ketosis is a metabolic state in which the body primarily uses fat as fuel. This state occurs when there is little glucose available and energy is generated primarily through fatty acids. The liver breaks down these fatty acids into smaller molecules, which enter the bloodstream as ketone bodies and are made available to organs such as the brain.
Ketogenesis: How the body forms ketone bodies
Once the glycogen stores are depleted, the liver begins to convert fatty acids from the fat deposits into ketone bodies. This process is called ketogenesis . Three different types of ketones are produced:
Acetoacetate (AcAc): The first ketone formed during fat burning.
Beta-hydroxybutyrate (BHB): Although it is not a true ketone chemically, it plays an important role as an energy supplier.
Acetone: A byproduct that is not utilized but is mainly excreted via the breath.
What ketones are there and why are they relevant?
All three ketone bodies have specific functions in the body. While beta-hydroxybutyrate and acetoacetate are used directly as an energy source, acetone serves as an indicator that the body is in ketosis. People who follow a ketogenic diet pay particular attention to adequate BHB levels, as this is considered a sign that the body is effectively using fat as an energy source.
Measuring ketones – how do you do it correctly?
To determine whether the body is in ketosis, various measurement methods can be used:
Blood test: This method measures the beta-hydroxybutyrate level in the blood and is considered one of the most accurate ways to check ketone levels.
Breath measurement: This measures the acetone content in the breath. This method is non-invasive, but less precise.
Urine measurement: Test strips can be used to determine the acetoacetate content in urine. This method is easy to use, but the results can vary.
Regular measurements help monitor ketosis and better understand how the body reacts to certain foods.
Exogenous ketones: A possible supplement
In addition to the ketones that the body produces itself ( endogenous ketones ), there are also so-called exogenous ketones that can be taken as dietary supplements. These preparations usually contain beta-hydroxybutyrate in the form of ketone salts or ketone esters.
Some users use exogenous ketones to increase their ketone levels in the short term or to provide additional energy during exercise. However, it should be noted that exogenous ketones do not promote natural fat burning, but only act as a supplement.
Can ketones be dangerous?
Under normal circumstances, ketone bodies are not a problem for healthy people. However, in rare cases, a condition called ketoacidosis can occur. This occurs primarily in people with type 1 diabetes when insulin levels are too low and ketone levels rise uncontrollably.
For healthy people who do not have insulin problems, ketoacidosis is extremely rare because the body normally regulates ketone levels well. Anyone who is unsure or has health concerns should consult a doctor or nutritionist before switching to a ketogenic diet.
Tips for beginners in the ketogenic diet
Anyone who wants to try ketosis should prepare well and start the diet gradually. It can be helpful to reduce carbohydrate intake slowly in order to minimize possible adaptation symptoms such as fatigue or headaches.
Regularly measuring ketone levels can also be useful to monitor progress and adjust your diet if necessary. High-quality foods such as healthy fats, meat, fish, eggs and low-carbohydrate vegetables form the basis of a ketogenic diet.
Ketones as an alternative energy source
Ketones are a natural source of energy that the body uses during times of low carbohydrate intake. They allow fat to be used as the main fuel and the metabolism to switch to an alternative energy source. Whether through fasting or a targeted ketogenic diet - ketones offer the body an additional way to generate energy. Anyone who wants to try ketosis should get good information and, if necessary, consult an expert to make the best possible change to their diet.
