You’ve probably heard about the ketogenic diet before. It was once widely heralded as the ideal diet for people with epilepsy. First let’s get to know what is ketosis
.Ketosis is a typical metabolic process that can offer several health benefits. When in a state of ketosis, your body breaks down fats using ketones as fuel, and consuming a ketogenic diet usually comes with a variety of health benefits. You can now use ketosis for a range of health benefits from generally experiencing improved health and higher energy levels, to losing weight and having a lower risk of diseases. For many people, it can take a couple of days or a few weeks to get into ketosis. But for others, it can be a bit difficult and even take longer. If you’ve been thinking of how to get into ketosis fast and without much of a hassle, here are a few helpful tips on how to go about it.
Consume Sufficient Proteins
One of the vital tips on how to get into ketosis is to watch your protein intake
. You should ensure that your protein intake is adequate enough to sustain body functions and build lean protein mass. However, you should be careful not to include too much protein in your diet as this can prevent you from getting into ketosis. In fact, this is one of the greatest mistakes you can make when trying to get into ketosis. Consuming excess protein, particularly lean protein, usually causes the body to convert the protein into glucose. This prevents your body from entering ketosis and even prolongs keto flu symptoms. Since the body usually requires less protein than what most of us think, you need to ensure that you track your consumption keenly and maintain it at 20% to 25% of your total calories intake.
Reduce Your Carbohydrates Intake
When trying to enter ketosis, there is a general limit to the amount of carbohydrates you can take, which is generally around 30 grams. This not only prevents your body from using the carbohydrates for energy, but also prevents a reversal of the ketosis process. And if you need to get into ketosis a lot faster, reducing your carbs intake below the recommended amount is an effective way to achieve your goals
Increase Your Physical Activity
Engaging in physical activity helps the body to exhaust its glycogen reserves. When glycogen is depleted and little or no additional carbs are consumed, the body automatically turns to using up it fat reserves and enters ketosis. Consequently, increasing your intensity of physical activity is essential when you want to get into ketosis faster. Furthermore, if your other goal is to lose weight or build muscle, increasing the intensity of your workout routine is another plus.
Combine Fasting with a Ketogenic Diet
Fasting is commonly used along with a ketogenic diet, and experiencing long periods of hunger can help when you want to get into ketosis. Irregular fasting
is currently a popular way of losing weight and improving health. Therefore, it can be of great help not only for weight loss, but also for getting into ketosis.
Manage Your Intake of Fats
Consuming healthy fats is one of the vital elements of a ketogenic diet. Generally, you should ensure that your fat intake ranges from 70% to 80%. Additionally, you should take healthy fats from sources such as coconut oil, avocado oil, virgin olive oil, and macadamia nuts oil. You should also supplement your fat intake with fatty meats, ghee or butter, and egg yolks.
Besides including these tips in planning your diet, it is important to ensure that you stay sufficiently hydrated. This will help you to keep hunger or cravings at bay. Additionally, it is important to ensure that you sleep well by getting enough sleep. These tips can help you get into ketosis faster so that you can start enjoying the advantages of ketosis earlier.