One of the popular crazes especially to health buffs, the ketogenic diet or keto diet as many people know offers an innovative method to boost weight loss, address hormonal imbalance as well as enhance our cognitive function. It aims to get the body into the metabolic state called ketosis wherein our body instead of using glucose to supply our energy need turns to our fat deposits and turns them to ketones to do the job. Healthy loss of fat deposits, less cravings and hunger as well as low risks for type II diabetes, cancer and other diseases are among its benefits. In addition to these, high levels of energy, less spikes in blood sugar and overall healthy well being are the other positive effects.
With all the positive effects and health benefits to get from practicing ketogenic diet, the challenge now is that the time frame to get our body into ketosis is not definite. It is affected by several factors such as the metabolism rate of a person, health state and many more. If you are one of those who are eager to enter into ketosis as fast as possible, here are some of the effective ways to help you in this journey.
Average Time To Condition Your Body To Get Into Ketosis
If you expect your body to get into ketosis in a day, then you might need to think again since your body is used to using glucose for energy source for a long time and it needs extra time to turn to ketones as the new source of fuel. On the average, experts believe that it takes 2 days at the latest to condition our body into this metabolic state. In most instances, getting into ketosis takes a week or two. Also, it is good to know that there is no assurance that even if you get into ketosis, it will stay in this state for a long time. Once your body had an increase in carbohydrate intake, it will turn to glucose once again as its source of energy.
Lessen Carbohydrate Intake
The first step for our body to easily get into ketosis is by lessening our carbohydrate intake. Ideally, to get into ketosis, the carbohydrate limit should only be about 30 grams on a daily basis. However, if you have a physically active lifestyle or you are an athlete or regularly goes to the gym, then you can set your carbohydrate intake to 100 grams. To ensure that you are drastically cutting carbohydrate, I recommend that you download a mobile app that will track your daily carb intake. This way you will know if you are still within the allowable carb intake.
More Healthy Fats Intake
As your body will turn to fat deposits and ketones when you get into ketosis, it is just essential that you replace your carbohydrate intake with healthy fats. Many people who have specialized in keto diet agree that to get into ketosis, the healthy fats that are to be taken on a daily basis should be 70 per cent at the minimum and 80 per cent at the maximum of your overall calorie count. By bumping up your healthy fats intake, you can speed up the ketosis process. Coconut oil, avocado oil, extra virgin olive oil, egg yolks, butter, nuts and olives are among the great sources of healthy fats.
Add in Exogenous Ketones to Your Daily Diet
Adding supplements with exogenous ketones, especially those that have beta hydroxybutyrates in them, is essential to speed up the conditioning of our body to get into ketosis. According to those who are into keto diet, exogenous ketones can get you into ketosis in as fast as one day. However, while adding ketones, it is still important to stay on a low carb and high healthy fat diet.
Boost Your Keto Diet with Intermittent Fasting
I have tried keto diet and I can really attest that in order to help our body get into ketosis easily, it will help if you combine it with the other weight loss method, the intermittent fasting. Intermittent fasting works when you set a certain time, normally at least 12 hours, to fast. At this time you can only drink water or brewed coffee. The idea behind this is to give your body more time to digest and process the food you had.
There are two approaches that you can try if you want to try the intermittent fasting and combine it with your keto diet. The first approach is to eat low calorie meals if your want to implement fat fasting. The other approach is fast mimicking wherein while your on fasting, you are allowed to eat foods, but only that are of healthy fats.
Be Physically Active
If you have a sedentary lifestyle, then it is about time to change it and become more physically active. Regular exercise is essential to reduce the glycogen stored in your body and refill it with fat deposits that your body will use to get into ketosis.
Level Up in Proteins
Keto diet focuses on having a healthy fat diet. However, it does not mean that you lessen your protein intake. To get into ketosis, supplying your body with the protein that it needs is important. Dpoing this may save you from muscle breakdown and injuries. Pumping up proteins in your diet will also prevent the side effects of keto diet that could result from lack of vitamins and nutrients.
Be Resourceful and Stick with the Keto Diet
Above all, to ensure that you don’t stray from your target, it is important that you stick and stay committed with your keto diet. One important way to do this is to check the snacks you have at home. To help you be in keto diet, I suggest that you fill your shopping list with keto-approved meals, research for healthy keto recipes and stack up with keto-friendly snacks at home.
What’s Hindering Your Body to Get Into Ketosis
You might be wondering why you are having a hard time to get into ketosis. Here are some of the reasons for your problem.
- Restaurant meals have hidden carbohydrates which are fueling up your glucose intake.
- Some snacks use cheap ingredients which could pump up the levels of sugar in your blood and negatively affect your ketosis.
- Lots of nuts can increase your carbohydrate intake since it is hard to measure the carb level in these foods.