Ketosis is a normal metabolic procedure that offers some health benefits. During the process, the body converts fats into ketones and uses them as the primary energy source. According to studies, the diets that promote ketosis are beneficial for weight loss because of their effects of suppressing appetite. The process is also useful for neurological disorders and type-2 diabetes. Getting into a state of ketosis will need some planning and work. It is not as easy as cutting the carbs. Here are helpful tips for those who want to get into ketosis.
Minimize the carb consumption
Taking a diet low in carbs is the most vital factor in getting into ketosis. In ordinary cases, the body will use sugar or glucose as the mains sources of energy. However, most of the body cells can also use ketones and fatty acids as sources of fuel. Glucose is stored in the liver in the form of glycogen.
When the intake of carbs is low, the body can then release fatty acids from the fat stores. The liver will convert these into ketone bodies. The ketones can then be used as fuel by some parts of the brain.
Include coconut oil in the diet
Coconut oil contains some fats called medium-chain triglycerides (MCTs). These oils can be quickly taken to the liver and converted to ketones or used for energy immediately. It is considered among the best ways to increase levels of ketones for people with Alzheimer’s and other disorders of the nervous system.
Ramp up your physical activity
Ketosis has found to be beneficial for some of the athletic performances. You can get into ketosis by being more active. Exercising will deplete the glycogen stores. Minimizing the intake of carbs will make the liver to increase the production of ketones for fuel.
Increase your intake of healthy fats
The ketone levels can be increased by consuming a lot of healthy fat. Very low-carb ketogenic diets will minimize carbs and is also high in fats. The ketogenic diets for weight loss and the exercise performance will provide about 70% of calories from fat. You should select a variety of healthy fats from animal and plant sources.
Try a fat fast or short fast
Going without eating for several hours can also get you into ketosis. In fact, most people get into a mild ketosis between dinner and breakfast. Kids with epilepsy are at times fasted for one or two days before they get into a ketogenic diet. This will help them get into ketosis so that the seizures are reduced sooner.
Getting Into Ketosis
For both first-timer and the experienced, the fastest way to get into ketosis is by exercising on an empty stomach. You should also restrict the intake of carbohydrates to 20g per day or even less, and be wary of your consumption of water. A method known as fast fasting can improve your rate of getting into ketosis
It will be helpful if you could test your ketone levels to make sure you are achieving your goals. Levels of ketones can be measured in your breath, urine, or blood. Using these methods to measure ketone levels can let you know if any changes need to be made.