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I feel the need to clarify the difference between being "in a ketosis" and being "keto-adapted"
The goal of a keto diet is to be in ketosis – it means that your body breaks down fats at a rate such that there are ketones in your bloodstream. This happens after fasting or with a low carb diet. It is a normal metabolic state. If you have eaten steaks and veggies for dinner, then breakfast eggs (or skipped them at the same time), you have ketosis.
It is also important to note that your body burns all available fuels – glucose, free fatty acids (FFA), ketones, alcohol. Anyway, that's what it burns more (that's why alcohol "pauses" ketosis, your body will first burn alcohol).
Ketostix will measure the excess ketones present in your urine. However, they are not the panacea and all end up in ketosis. If you use all your ketones for energy purposes or if you get rid of excess sweat or saliva, ketostix may be negative.
One of the goals of the keto diet is to be "keto-friendly". This means your body is ready to work with very little glucose. Different enzymes are involved to break down fats than to break down glucose. When you contract a ketosis for the first time, you use fat to get energy, but in the beginning, your quantity is limited because you do not have as many conversion enzymes from the fat. These accumulate over time. This is what causes fatigue at the beginning of the diet. Once the enzymes are in place, your cells change the way they get energy. It's really amazing all the changes that have to happen internally for the keto-adaptation to happen. It's like we could not just put diesel in a regular car engine and expect everything to work properly.
Once you are keto-friendly (which can take a few weeks to a month, depending on the person), fat / ketones become the preferred fuel. The hormone levels are changed, the glycogen (glucose stored in the muscles and liver) is lowered, you carry less water in excess. You are able to function well – a lot of energy, you can exercise, lift, develop endurance, etc.
When you adapt to keto and get an overdose of carbohydrates (more than your body needs at that time), different things happen. First of all, the glycogen is reconstituted, which causes a retention of water. Second, insulin increases, which can also affect other levels of hormones. As your body processes carbohydrates, you do not burn ketones. Once glucose is treated, you will return to ketosis. When you are keto fit, it does not take long because you already have the enzymes and are "prepared" to use the fats to get energy.
When you start keto, the more sugar you have, the more time you will need to adapt. When you are adapted to keto, sugar will always take precedence over fats as fuel (because an excess of blood sugar is fatal and so your body Needs handle the sugar first).
If your goal is weight loss, excess glucose is counterproductive. Even in endurance sports, it is not necessary to consume carbohydrates, but some people find the boost stimulating according to their goals (Peter Attia said he did not use carbohydrates unless he was driving more than 3 hours, so you fall short of that, going without carbs is the least possible). Even bodybuilding in case of ketosis is possible, just ask those who are ketogaine
If you want more information, this article is a great place to start. I also highly recommend the ketogenic diet and the art and science of reduced carbohydrate consumption.