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Ketosis is a low carb diet that entails the use of body fats to produce energy. According to health specialists, there are immense benefits that come along as a result of a keto diet. Some of these benefits include reducing weight, treatment of epilepsy, increasing physical endurance, improving mental health and reducing type-2 diabetes.
Now, a lot has been said about ketones but do you really understand how the process works? Please pay attention here as this will be the basis of what we’ll cover in the entire topic. When you’re eating a high carb diet, body cells are usually powered by an energy molecule known as ATP (Adenosine Triphosphate) which is created by using glucose or rather, blood sugar.
When your body is induced into the keto diet, instead of using glucose, it automatically switches to using molecules known as ketone bodies which are extracted from the body fats that are created in the liver. As you reduce the consumption of carbs, more and more ketones are created which serve as an alternative fuel source over the already depleted glucose or blood sugar.
Although science restricts the consumption of excessive fats, ketosis requires you to consume more fat as more of it is being used as energy. Since ketosis involves eliminating glucose stores entirely, you will need more fats and lots of water to ensure that your body’s health is not compromised whatsoever.
Having said that, I will now go into detail and highlight seven essential tips that will help you how to get into ketosis pretty fast.
Minimize carb consumption: How to get into Ketosis
Just like you’ve learned already, eating low-carb meals reduces glucose levels in the body while increasing the level of ketones. Glucose is the main source of fuel for precise cell functioning. If you reduce your carb intake, it generally means that insulin levels will go down forcing the body to burn stored body fats for the production of energy. When this happens, the body is said to transition from its normal state to a ketogenic state.
To maintain a ketogenic lifestyle, you need to consume at least 15 to 20 grams of carbs on a given day. However, since ketosis comes with vast health benefits, the level of carb uptake can vary depending on the situation. For instance, patients with type-2 diabetes require a carb intake of between 20 to 50 grams to maintain blood ketone levels while those with epilepsy or cancer will require at least 15 grams.
Consume coconut oil
Another natural way of getting into ketosis really fast is through including coconut oil in your daily diet. Why? Coconut oil is known to contain unique fats called MCTs (Medium-Chain Triglycerides). Unlike other fats, these are automatically absorbed into the liver where they’re converted into ketones.
Note that coconut oil is made up of four different MCT fats. Three of these fats are quite dormant but just one type, known as lauric acid, is the most dominant with a 50% share. One thing you need to understand though is that coconut oil should be consumed in low amounts per day to avoid stomach cramping and diarrhea.
Another way of getting into ketosis really fast is by exercising regularly. You see, when you exercise (especially during a fast), you actually deplete your body of Glycogen forcing the body to burn more fats to produce energy. Note that, for your body to switch to a full ketogenic state, it may take a month or so as your body has to adapt to using ketones over glucose as the primary fuel source.
Consume more fats
When looking to achieve ketosis, you need to consume high amounts of fats to restore the lost fats used for body functioning. Ketogenic diets for athletes or those losing weight provides between 60 to 80% of calories from fat while those of epilepsy patients produce between 85 to 90% of calories from fat.
Since fat aids much in ketosis, it’s advisable to choose quality sources of fats such as olive oil, coconut oil, avocado oil, and tallow. All these are natural, organic oils and will really prove handy during and after your program.
Maintain adequate protein intake
Protein! What’s the role of protein in ketosis? Achieving ketosis is like cooking with a three stoned stove where each stone plays an equal role. Now, consuming moderate amounts of protein will supply the liver with enough amino acids which are used in the production of glucose (in a process known as gluconeogenesis).
This is not a contradiction. What happens is that the glucose produced is forwarded to some cells such as red blood cells, the kidneys, and the brain that cannot use ketones as a fuel source. Secondly, protein intake increases and maintains muscle mass when fasting or when you’re on a very low carb ketogenic diet.
Finally, as we conclude, let me mention that there are other proven ways of getting into ketosis really fast. Some of these ways we didn’t mention include fasting, taking exogenous ketones, staying hydrated and finally getting enough sleep to relax the body for precise metabolism. Having done all these, you not only achieve your goals of keeping fit but you also stay healthy and free from certain illnesses that come along as a result of living an unhealthy lifestyle.