The words ketosis and autophagy are probably familiar to you if you’ve been in the Fasting or Keto world for a while, but what’s the difference?
Often people get these two confused.
Let’s look at both, and why being in ketosis doesn’t always mean increased autophagy.
Ketosis
Ketosis is a metabolic state where the body is breaking down fats to use as energy, rather than breaking down glucose.
It’s the state that you want to be in for fat burning.
And it’s what we’re aiming for when we fast or stay on a Ketogenic diet.
It means you’ve switched over from being a sugar burner to a fat burner.
This is good, because you can’t actually tap into fat stores if you’re running on sugar, the body doesn’t work like that.
Before we continue, please note that ketosis and diabetic ketoacidosis are not the same thing!
Ketoacidosis is a dangerous condition caused by uncontrolled diabetes.
Benefits of ketosis
There are tons of benefits to the Ketogenic lifestyle, some of which include:
- Weight loss
- Prevention or reversal of insulin resistance
- Prevention or reversal of metabolic disease
- Reduced inflammation
- Blood pressure management
- Improved brain health
- Boosting of energy
- Fewer food cravings
How do I get into ketosis?
Cut the sugars and starches out of your diet.
And throw in some Intermittent Fasting.
Once your body burns through the stored glucose, you will start tapping into your fat stores and burning ketones.
Depending on what your diet was like before, you might take longer to get into ketosis than others, especially if you were consuming a lot of sugar and starches.
But keep going, and you will eventually make that switch.
Exercise can also help you get into ketosis quicker.
Autophagy
Autophagy literally means, self eating. It is the body’s recycling system.
It’s a metabolic process whereby the body breaks down old or damaged cells and makes room for the new.
Autophagy is always happening to some degree, but when we fast, it gets ramped up.
Another reason fasting is so good for us.
You can read more about autophagy and how it works in our previous article here.
Benefits of autophagy
Some of the amazing benefits of autophagy include:
- Cellular health
- Reduced inflammation
- Improved brain function
- Strengthening of the immune system
- Anti-aging
- Reducing loose skin – This is why people who practice fasting don’t have as much loose skin after weight loss
- Potential metabolic disease prevention
How do I increase autophagy?
Clean, Extended Fasting.
By clean, we mean water, unsweetened tea or coffee, and electrolytes only.
Anything else will hinder autophagy.
There are differing opinions on how long it takes to get that autophagy, but 36-72 hours seems to be the sweet spot.
After that, it levels off, but still stays higher than it would if you were eating.
As with ketosis, exercise has been shown to ramp up autophagy, as well.
Ketosis doesn’t always mean autophagy
You can be in ketosis and still not be getting the increased autophagy. Here’s why.
Protein turns autophagy off. Or turns it down.
As stated before, autophagy is always happening on some level.
So if you’re eating, even if it’s a Ketogenic diet, you are taking in food, and therefore not getting the benefits of the increased autophagy.
Autophagy usually means ketosis
On the other hand, if you’re fasting and getting that autophagy, you’re usually in ketosis. Or will be soon enough.
Best of both worlds
If you’re only concerned with weight loss, and not autophagy, ketosis is what you should be aiming for.
A Ketogenic diet and/or Intermittent Fasting will get you there.
But if you could benefit from the increased autophagy, and most of us can, then Extended Fasting is your friend!
Consistent fasting of at least 36 hours at a time, and eating Keto or Carnivore when you break those fasts, will get you into ketosis and get you plenty of time in autophagy.
For further reference on the benefits of autophagy please refer
Autophagy – an overview | ScienceDirect Topics
Author: Roo Black
Roo is a fasting coach with over 5 years of experience. She leads the admin team of the Official Fasting for Weight Loss Facebook group – one of the largest fasting communities on social media with over 125,000 members. We highly recommend this group for anyone who is looking for fasting advice or coaching.
