Ketogenic diet

How to get into ketosis fast

Ketosis is a natural process that occur in the body after the body swithc from carbs burning state into fat burning state.

Upon fat break down, acids called ketones will build up into the blood and then excreted into urine.

Reaching ketosis state is not easy, so how to get ketosis

7 tips to get into ketosis

Ways to get the body into ketosis include:

1. Increasing physical activity

You need to exercise more, then your glucogen stores will be depleted. If you are on low-carbs diet your body will not replenish glucogen stores and then it burns more fat. The result will be ketosis. Fatigue may occur due to ketosis state as the body start adapting.

2. Significantly reducing carbohydrate intake

If your aim is to lose weight and follow ketogenic diet, you need to decrease your carbs intake to 20 grams to create ketosis. Some people need more or less to create ketosis but as general recommendation, 20 grams are needed to create ketosis.

3. Fasting for short periods

Fasting may help people to create ketosis.

Some people willcchoose longer fast as 24-28 hours but they need to consult their doctors.

Other types of fast is fat fast when the person consume only fat for 2-3 days only! In addition it is very diffuclt to adhere and may cause problems in some people.

Increasing healthful fat intake

You need to choose healthy fat sources not junk food!

· coconut oil

· olive oil

· avocados and avocado oil

· flaxseed oil

Dont forget you need to count calories as overeating wil break your goals and cause weight gain

5. Testing ketone levels

You need to measure ketones into your body by making some tests:

· urine

· breath

· blood

Using one or more of these tests can help a person track their progress, allowing them to make educated adjustments to their diet.

6. Maintaining a high protein intake

You need to get enough protein to lose weight as it is:

· helping maintain muscle mass

· providing amino acids to the liver so that it can continue normal functioning

Adequate protein intake is really essential to prevent muscle mass loss.

7. Consuming more coconut oil

According to studies coconut oil may increase ketosis state as it contains fats called medium-chain triglycerides or MCTs. The body can absorb MCTs quickly and easily. It then sends these fats directly to the liver, which turns them into either ketones or energy.

Safety

Many people who choose ketogenic diet need to lose fat, managing diabetes or promoting heart health.

But ketosis is not safe for everyone, as people with type one diabetes should avoid being in ketosis because they have a higher risk of developing ketoacidosis, which is a potentially life-threatening situation.

You need to consult your doctor before following ketogenic diet.

Sources:

https://www.medicalnewstoday.com/articles/324599.php

https://health.clevelandclinic.org/what-is-the-keto-diet-and-should-you-try-it/