Ketosis is a metabolic process of adjusting your body to begin using ketones as a source of fuel. If you recently started or plan to start the keto diet, you are probably curious about how it will turn out. Maybe your ultimate goal is to shed off some excess body fat, and we can tell you that starting a keto diet is a significant step towards achieving your goal.
So, to make your weight loss journey smoother, we have created some tips for you. One of the primary tips is to reduce your carb intake significantly. Read on to discover details about this and several other keto diet tips.
Reduce Your Carbohydrate Consumption
Sticking to a low-carb diet is a critical factor in your ketosis success. According to research, to effectively enter into ketosis, you need to limit your carbohydrate intake to 20 to 50 net grams daily. This way, you will achieve other health benefits like lowering your insulin and blood sugar levels.
As a result, your body will gradually begin releasing stored fatty acids. The liver then converts these fatty acids into ketones, using them as the body’s fuel. However, it is good to remember that the extent of carb restriction necessary for ketosis induction varies from individual to individual depending on factors such as exercise.
Improve Your Physical Exercise
Starting a keto diet may go well with being more active. Some studies suggest that being physically active before a meal helps up your ketone levels. A 2009 small study used nine postmenopausal women as the study sample. They exercised before or after a meal. The study’s findings indicated that exercising before a meal improves your blood ketone levels. All nine women experienced 137% to 314% higher blood ketone levels when they exercised before eating a meal than after a meal.
What does that mean? It means that if you want to quickly get into ketosis, exercising before a meal might significantly catalyze the transition. However, remember that it might take you approximately 1 to 4 weeks for your body to adapt to sourcing fuel from ketones during exercise. So, you can temporarily reduce your body’s physical performance during this period.
Always Incorporate Coconut Oil Into Your Daily Diet.
One primary benefit of coconut oil is that it incorporates medium-chain triglycerides (MCTs), fats that diet and health experts consider to help individuals achieve ketosis. MCTs are unique fats with a considerably high absorption rate directly to the liver. Once in the liver, it easily converts them into ketones or immediately uses them for energy.
If you have a nervous system disorder like Alzheimer’s disease, adapting to a keto diet should not worry you. In this case, consuming coconut oil can be among the best routes to getting into ketosis. Health practitioners and registered dietitians have been using MCTs in children with epilepsy to induce ketosis.
Consuming a diet with high levels of MCT promotes ketosis without drastically restricting carbohydrate intake as with the standard keto diet. However, note that when incorporating coconut oil into your daily diet, it would be best to add it in smaller portions to avoid cramping, diarrhea, and other digestive side effects.
Consume More Healthy Fats
From the many keto diet tips, eating more healthy fats is one of the essential ones you need to know before going the keto way. Healthy fats are full of compounds that help you reach ketosis faster by boosting your blood ketone levels. Indeed, a ketogenic diet does not only require you to minimize carb intake. It also needs you to replace that carb intake with a high fat intake.
Fat is the key source of calories (approximately 60% to 80%) for the keto diet for metabolic health, weight loss, and exercise performance. However, beware of extremely high fat intake as it may not always translate to increased ketones. Also, don’t forget to consume healthy fats only. They can be from plants or animal sources. Healthy fats include avocado oil, olive oil, and fatty fish.
Try Applying A Fat Fast or Short Fast
Although a keto diet helps you get into ketosis, combining it with a fast may work even better with even better results. Try going without food for several hours a day. Doctors have been using this approach in kids with epilepsy, where the children traditionally fast for 12 hours to 72 hours before starting a keto diet.
Intermittent fasting is one of the popular fasting and dietary approaches you can use. It involves introducing and adapting your body to habitual short-term fasts to induce ketosis.
Additionally, fat fasting is also a ketone-boosting approach that you can apply when starting a keto diet. Generally, it mimics the fasting effects. ‘Fat-fasting’ involves eating around 700 calories to 1100 calories daily. Approximately 80% of these calories should come from fat. It is an extremely high-fat intake and low-calorie intake that may help you get into ketosis more quickly than you ever thought.
Additional tip! Fat usually lacks proteins and most minerals and vitamins. So, ensure you do not follow the ‘Fat-fasting’ approach for more than five days to avoid depriving your body of these essential nutrients.
Conclusion
Learning a few tips for keto diet beginners is the first important step to getting into ketosis quickly. It is essential to know what you need to do before getting into the diet. A keto diet has a wide range of benefits, from promoting weight loss to reducing the risk of heart disease. Additionally, keto is the approach that has helped minimize seizures in many individuals with epilepsy. With that said, you need to observe the above keto diet tips, and you will be good to go.
Resources:
https://www.healthdirect.gov.au/ketogenic-diet https://www.insider.com/keto-diet-for-beginners https://health.usnews.com/best-diet/keto-diet https://www.businessinsider.in/science/health/news/a-full-beginners-guide-to-the-keto-diet-and-what-research-says-about-its-health-benefits-and-risks/amp_articleshow/84460065.cms https://www.healthline.com/nutrition/7-tips-to-get-into-ketosis https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet
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