Top Tips to Supercharge Your Transition Into Ketosis
Ketosis is a metabolic state that will turn your body into a fat burning machine. However, some people fall out of ketosis without even being aware of it. Other individuals give up along the way and revert to their old lifestyle. This article presents some effective tips that will assist you to both get into ketosis and maintain it. Following these tips will assist you to get maximum benefits from ketosis.
Minimize the Consumption of Carbohydrates
The most important factor of entering ketosis is consuming a low-carb diet. Body cells normally use glucose as the primary source of energy. However, the body has the ability to use other cells as sources of energy as well. Some of them include fatty cells and ketones which are commonly referred to as ketone bodies.
The human body stores glucose in the muscles and liver in the form of glycogen. When the intake of carbohydrates is very low, the levels of the insulin hormone reduce as the glycogen stores decline. This will allow the fat stores to release fatty acids in the body. The liver in turn converts some of the fatty acids into the ketone bodies acetoacetate, beta-hydroxybutyrate, and acetone. A significant section of the brain uses these ketones as a source of fuel.
The amount of carbohydrates you need to restrict to induce ketosis is different from person to person. Some individuals can consume a maximum of 20 grams of carbs per day while others can do double. However, most health professionals will tell you to limit carbs to 20 grams per day during the first two weeks if you want to achieve maximum ketosis. After the two weeks, you can begin to add small amounts of carbs to your diet but this should be gradual. However, always regulate to make sure that you don’t throw yourself out of ketosis as you increase the intake of carbs.
In a study that ran for one week, obese individuals who had type 2 diabetes and limited the intake of carbs to 21grms or less had daily urinary ketone emission levels that were 27 times more than their original baseline levels. Another study allowed adults who were suffering from type 2 diabetes to consume 20 to 50 grams of digestible carbohydrates each day. These amounts varied depending on the number of grams that enabled the patients to maintain blood ketone levels that ranged between 0.5 to 3 mmol per liter.
These ketone and carb ranges are practical for individuals who want to get to ketosis with a goal of losing weight, reduce factors for heart disease and control the levels of blood sugar in the body. You can also use therapeutic ketogenic diets for experimental cancer therapy and treatment of epilepsy. Most therapeutic ketogenic diets restrict carbohydrates to less than 5 percent of calories or less than 15 grams of carbs on a daily basis to increase the levels of ketones in the body. However, you must follow the directions of your doctor if you are taking the ketogenic diet for therapeutic purposes.
Moderate Protein Intake
You need to moderate the intake of proteins as well if you want to get into the state of ketosis. This is because too much proteins will lead to the production of glucose in your body.
First, the levels of proteins you consume should be sufficient to supply your liver with amino acids that the body can use for gluconeogenesis which entails the manufacture of new glucose. This process allows the liver to supply glucose to the few body organs and cells that are unable to use ketones as the source of fuel. These body organs include some portions of the brain and kidney and the red blood cells.
Secondl, the intake of proteins should be high enough to ensure that you don’t lose your muscles while on the low-carb diet. This is more practical for individuals who are on the ketogenic diet for weight loss. Taking in a protein range of 0.55 to 0.77 grams for each pound (1.2 to 1.7grms per kg) on lean mass can preserve the mass of your muscles and maximize physical performance. Low intake of carbs with the above levels of proteins can not only induce but also maintain ketosis. Consuming a very small amount of protein result in loss of body muscles. On the contrary, high intake of proteins may end up suppressing the process of ketosis.
Increase the Intake of Healthy Fats
You can boost the levels of ketones in your body and get to ketosis by increasing the amount of healthy fats you consume. A low-carb ketogenic diet minimizes on the amounts of carbohydrates but also increases the level of fat intake. The Ketogenic diet for losing weight, exercise performance and metabolic health provides close to 60 to 80 percent of calories from fat.
However, consuming extreme levels of fats will not necessarily translate into ketosis. People who consume close to 80 to 90 percent of calories from fat tend to achieve high levels of ketosis.
In addition, since fats contribute a large proportion of the ketogenic diet, it is advisable to go for high-quality sources. Some of the best fat sources come from tallow, lard, butter, coconut oil, avocado oil, and olive oil just to name a few. You can still have healthy foods that have high levels of fats with very low carbs. However, if your primary intention is to cut on the weight, you should avoid the consumption of too many calories. Too many calories will severly slow down the process of weight loss. It is wise to consume at least 60 percent of calories from fats if you want to boost the levels of ketones in your blood. You are free to make a choice from the long list of healthy fats from both animal and plant sources.
Add Some Coconut Oil to Your Diet
Adding coconut oil to your diet is almost a cheat code to getting into ketosis easier. This oil has fats that are referred to as medium chain triglycerides (MTC). The liver rapidly absorbs and takes up MCTs – this is not common in most fats. Therefore, the body can use MCTs for energy with immediate effect or convert them into ketones.
Most health practitioners believe that one of the easiest way to get into ketosis is to consume coconut oil. Coconut oil is the best treatment for people with several nervous system disorders such as Alzheimer’s among others. Coconut oil has four kinds of MCTs but 50 percent of these fats come from the type that is referred to as Lauric acid. According to recent surveys, sources of fat that have a high proportion of lauric acid tend to produce a sustainable level of ketosis. The reason is that lauric acid metabolism is higher than other MCTs.
Most people use MTCs to induce ketosis in kids who are epileptic without drastically restricting carbs like in the classic ketogenic diet. Health surveys will inform you that a high-MTC diet that contains 20 percent of calories from carbohydrates has similar effects with the classic ketogenic diet which generates less than 5 percent of calories from carbohydrates. You could choose to begun by taking one tea spoon of coconut oil per day and gradually increase it to two to three within one week. It is the best way to provide MCTs to your body so that it can easily absorb and convert them to ketone bodies in your liver.
You can get into ketosis with ease if you avoid eating for several hours; this is termed as intermittent fasting and has proven to have many other health benefits as well. Most individuals will naturally get into mild ketosis between breakfast and dinner.
Intermittent fasting is a dietary approach that comprises of regular short-term fasts. Another ketone-boosting approach is fat fasting as it imitates the effects of fasting. The method will allow you to consume approximately 1000 calories on a daily basis. 85 to 90 percent of these calories come from fats. This combination of high fat and low calorie will assist you get into ketosis very fast.
Overweight people who follow a fat fast approach tend to lose a lot of weight within a short period. Since a fat fast is way too low in calories and proteins, you need to follow it for a maximum of three to five days to avoid excessively losing body mass. The body may also find it hard to adapt to this process if you extend it to a long period. Therefore, a fat fast, intermittent fasting, and fasting in itself can assist you to get into ketosis at a fast pace.
Enhancing the level of physical activity can assist you to enter ketosis very quickly. Exercising will assist your body to deprive itself of glycogen stores. The body normally replenishes these stores when you consume carbs that are eventually broken into glucose before being converted into glycogen.
The great thing here is that the glycogen stores will remain low as you minimize the intake of carbs. The liver will respond by producing more ketones which supplies the muscles with an alternative source of fuel. Low concentration of ketones in the blood enhances the rate at which the liver produces ketones. However, when blood ketones are high, there is no motivation for the body to produce more of them. Exercising allows the levels of ketones to drop in the short-term. Additionally, exercising in a state of fasting also increases the levels of ketones in the body.
The body may take between one to four weeks before it adapts to the use of fatty acids and ketones as the primary source of fuel. Before you reach this point, you can reduce physical performance temporarily to ease any problems your body might have in adjusting.
Monitor Ketone Levels and Adjust
The process of attaining and maintaining Ketosis varies widely between individuals like most other nutritional processes. Testing the number of ketones in the blood can be useful as you will be able to quickly tell whether you are achieving the desired results or not.
Acetone is found in breath and you can test its levels using the ketonix meter to measure ketosis. The color that flashes out will tell you whether the ketosis level is low, moderate or high. You can also use a blood ketone meter to determine the levels of ketones. It will tell the number of beta-hydroxybutyrate that is present in your blood. Finally, you can measure the amount of acetoacetate in the urine. Just dip the strips in the urine and observe the color changes.
Ketogenic research reveal that urinary ketones have a tendency of being high after dinner and during the morning hours for anyone who is on a low-carb diet. You can use a combination of two or more of these methods to test for the accuracy of your results. Once you know where you are, you can adjust your diet according to achieve better results. For more information on various testing methods, check out the top 3 ways to measure Ketosis.