Low-carb dieting routines have been delivering surefire results for thousands of people for decades.
However, let’s find out what makes the keto diet so effective and how you can benefit from this highly discussed health trend.
The Right Mindset For Jumping Right Into Ketosis
The keto diet itself is straightforward. By lowering the intake of carbohydrates and increasing fat and protein intake, the body can no longer rely on fuelling itself by using glucose. Instead, it looks for another fuel source— your body fat.
The burning fat process produces what is known as “ketones” in the liver that the body uses as fuel. When the body is producing ketones, it is in a state known as “ketosis.”
It means that most of your calories should come from fats and protein, and only a tiny fraction of them will come from carbs.
It gets trickier when you start implementing the low-carb diet in practice. Thousands of people failed to achieve outstanding results with the keto diet because they took the keto guidelines literally.
Eating bacon for every meal is not keto, just as eating Oreos for every meal is not vegan.
Technically all bacon is dietary fat, and technically all Oreos are vegan, but a diet that contains only those foods doesn’t give you any of the nutrients necessary to survive.
Keto diet can be life-changing, but you must carefully plan your meals.
Here are six helpful hacks to help you enter a quick and healthy state of ketosis.
1. Slowly Increase Your Fat Intake
For your body to enter a state of ketosis, it needs to be consuming high-fat content foods. Although the word fat has a lot of negative connotations, not all fatty foods are bad for your health. There are many types of fatty foods that contain vital nutrients and will encourage the body to enter a healthy state of ketosis.
Foods that are conductive for ketosis are:
- Fatty seafood such as salmon
- Fatty foods, such as eggs, avocados, and coconut oil.
- High-fat dairy products, such as cheese, cream, and milk.
- Specific alcohol is acceptable so long as it is low in sugar (whiskey and vodka, to name a few).
Keto nutrition plans are a great way to ensure a fast transition to ketosis. They would also help you to use these ingredients more creatively as they usually offer numerous recipe options and keto-friendly substitutes.
2. Gradually Cut Down The Carbs
A small amount of carbohydrates is acceptable, but any more than 30-50 grams per day, depending on the individual, is not recommended.
Initially, most people will have cravings for sugary foods, but it is essential to hold back from these urges.
Here are some high carb foods that you should stay away from:
- High sugar content fruits.
- Starchy foods.
- Honey, sugar cane, syrups, and sweeteners.
- Sugary snacks.
Switching to a ketogenic diet can have a massive impact on your life. Evidence suggests that a keto diet can significantly boost your weight loss, reduce blood sugar levels, and increase your lifespan.
Although there can be an initial teething stage when swapping to a keto diet, the long-term advantages are enormous, especially when combined with a suitable exercise regime.
Complete this quick quiz to learn what kind of balanced meal plan you should follow if you choose to try keto:
3. Start moving!
If you don’t exercise already—there is no better time than now! Exercise can significantly help increase ketosis, as it’s a perfect way to burn fat. Also, exercise will help burn off any remaining glycogen stores.
However, while the body is initially adjusting to ketosis, high-intensity exercise may not be ideal as it can be quite draining. A steady routine to increase your metabolic rate is highly encouraged and will help with weight loss.
What are the easiest ways to get 30 minutes of moderate exercise per day without any equipment?
- Brisk walking or hiking.
- Gardening or cleaning the house.
- Simple bodyweight workouts at home (most apps offer those in addition to the ketogenic meal plan, so that’s like killing two birds with one stone!)
4. Keep An Eye On Your Protein Intake
While protein isn’t the main ingredient for healthy ketosis, it is recommended that a keto diet consists of around 30% protein.
The jury is still not out on the effects of overeating protein. Still, some studies have shown that consuming too much can produce glucose due to the amino acids being transformed via gluconeogenesis.
To be safe, use an app that has a feature for calculating the correct meal proportions for you. This way, you’ll be able to avoid mistakes and guarantee desired weight loss results.
5. Monitor Ketosis
One of the best ways to speed up ketosis is by keeping a close eye on how your body is producing ketones.
There are several ways to monitor ketosis, but arguably the best way is to purchase a ketone meter that monitors the ketones in your blood.
It is a simple process that obtains blood from a single finger prick and lets you know if you are on the right track.
6. Boost Your Results With Intermittent Fasting
Intermittent and prolonged fasting are great ways to enhance ketosis, as fasting deprives the body of nutrients, which results in the body turning to glycogen stores and then to fat deposits. Therefore eliminating any glycogen reserves your body may be storing.
Intermittent fasting and keto diet go well together.
When followed according to the guidelines, the keto diet can provide even more extreme results when combined with intermittent fasting.
However, combining the keto diet and fasting can be challenging, so you should consult a physician before undertaking it.
|Eat bad, Feel bad|
Studies show that losing weight, dieting, and regular exercise can have life-changing effects on both your physical and mental health.
Studies have found that people who’d gone through improved body transformations were less likely to suffer from depression and benefited from increased self-esteem after completing a lifestyle change.
A keto diet can have massive advantages, including increased blood glucose levels, weight gain, and insulin spikes can be reduced significantly.
The only problem? You must follow a balanced and personalized meal plan that is created by a certified nutritionist.
If you would like to find out how much weight you can lose with the keto diet, complete the following quiz: