Well, you have to follow a low-carb, high-fat diet to force your body switch its fuel source. These seven tips will provide you with that.
1. Play Down Your Carb Intake
Mainly, you must quit the carb – minimize it to almost 5 to 10% of your meal. The liver will use the fats as there is a shortage of glycogen and carb intake.
Ideally, your optimal carb intake should be below 50 grams daily. However, it needs to be customized for every person. When you are wondering ways to get into ketosis within two weeks, try Atkins. It has restricted the carb intake below 20 grams daily for 2 weeks for guaranteed ketosis. If you need to get into ketosis for medical purposes, consult your doctor first.
2. Add Some Coconut Oil Into Your Diet
Coconut oil contains MCT (medium-chain triglycerides) fats, which help to boost ketosis. The liver can easily absorb and immediately convert the MCTs into ketones. According to a study
, consuming coconut oil is the best way to elevate ketone levels in Alzheimer patients. Coconut oil also relieves digestive problems like diarrhea or stomach-cramp. Begin with one teaspoon daily, then add it up to two tablespoons daily within a week.
3. Maximize Your Physical Activity
Learn to get into ketosis faster? Simple, be active. During the workout, your body first uses up the glycogen stores. Then, your liver is forced to work hard to produce more ketones to fuel your body as finito, no more glycogen or carb that might be used to refill them. A study
shows that exercising with an empty stomach clearly shoot up the ketone amounts of the body. However, you may initially experience a decreased performance level as your body adjusts to the new fuel source.
4. Increase Your Healthy-Fat Consumption
Eating a high-fat diet improves the ketone levels and helps you attain ketosis. The classic keto diet for treating epilepsy contains 85 to 90% of fat, while weight loss keto diet ranges between 60 to 80%. You ought to be drawing at least 60% of your energy from fats. It is very important have healthy plant and animal-based fats like olive oil, coconut oil, butter, ground beef, chick broth, etc.
5. Try Fasting
According to a study
, epileptic children sometimes fast for a few days before starting a keto diet to achieve ketosis and reduce the seizure frequencies. Popular fasting approaches other than the regular fasting include intermittent fasting (regular short-term fasting) and fat fasting (consumption of 1000 calories daily 90% of which come from fat – imitates the impacts of fasting).
6. Continue Moderate Protein Intake
Maintain a moderate protein intake. It maximizes the production of ketones. According to a study
, it is favorable for confining tumors and aiding cancer patients
.But, don’t reduce the protein too much as the body needs some amino acids to function properly and maintain its muscle mass in a shortage of carbs. Consuming more than your optimal intake may suppress the ketone production. How to define your optimal keto diet protein intake? Simple, it is 0.5-1g/pound or 1-2.2g/kg of your muscle (deduct fat from total body weight).
7. Regularly Test Your Ketone Levels And Adjust Your Diet Accordingly
There are several factors affecting ketosis so customize your master plan considering your lifestyle, dietary history, goals and preferences. You must regularly check your ketone levels (acetone, acetoacetate and beta-hydroxybutyrate) in your blood, urine and breath using keto breath analyzers, blood ketone meter or keto urine strips. However, testing your blood sample gives you the most accurate results. Accordingly, tweak your diet if you want to.
Can you answer it now – ways to get into ketosis?