When you get into ketosis, your body starts burning ketones for energy. Getting into ketosis is a crucial step for people who have decided to follow a ketogenic diet in order to reduce weight. Ketosis also helps persons with epilepsy by lowering their seizure frequency.
Being on the keto diet seems like a complicated and high-tech process with lots of nuances and details. But, it doesn’t have to be. It’s just a matter of planning and asking the right questions. Here’s some information about how to start your keto journey!
Reduce the amount of carbohydrates you consume.
Lower blood sugar and insulin levels by limiting carb intake to 20–50 net grams per day. This allows your liver to release and convert stored fatty acids into ketones.
Make sure you get enough protein.
Excessive protein intake can limit ketone synthesis, while too little protein might lead to muscle loss.
Include coconut oil in your diet.
Coconut oil supplies your body with medium-chain triglycerides (MCTs), which your liver quickly absorbs and converts to ketones.
Increase your consumption of healthy fats.
Ketone levels will be boosted if you consume at least 60% of your calories from fat. Choose from a wide range of healthy fats, both animal and plant-based.
Check your ketone levels and make any required dietary changes.
Measuring your ketone levels using breath, urine, or blood tests can assist you in reaching and sustaining ketosis.
Try a short or fat fast
Fasting, intermittent fasting, and a “fat fast” are all options for quickly getting into ketosis.
Increase your physical activity level.
Physical activity can help you stay in a ketogenic state when you’re on a carb-restricted diet. Working out while fasting can help to boost this effect.