How To Achieve Ketosis ?
Ketosis is a metabolic state that has several health benefits. When a person starts following keto diet.He limits his carbs and increases his fats by which he goes into a state where you start generating ketones that work as a fuel for your body.But achieving ketosis is not as easy as it seems instead you have to do more than just reducing your carbs consumption.Following are the tips that will help you to How to achieve ketosis:
Reduction in carbs consumption:
Our body normally works differently, it uses glucose or sugar as a fuel and that glucose is stored in your liver and muscles as glycogen.When you minimize your carb consumption, the stored glycogen and insulin level starts decreasing, and that’s how fats releases from your body in the form of fatty acids.
Then some of these fats are converted into ketone bodies by your liver, and that’s how to achieve ketosis.But you cannot quote an exact figure as to how much carbs can be taken, as you cannot generalize it because every individual’s body reacts differently so you how to calculate your macros using keto calculator to know how much carbs can you take according to your BMI.
Add Coconut oil to your diet:
Even if you are not following this diet, still you can have coconut oil as it has many health benefits. Coconut oil has MCTs that makes your metabolism fast and goes directly to the liver, which is then converted into energy and ketones.
Coconut oil helps in reducing the likelihood of many nervous system disorders. It also consists of lauric acid that according to the studies helps in how to achieve ketosis.The studies show that even if you are not on a keto diet but if you have coconut oil that is high in MCTs then you will achieve the same results like if you were doing a keto diet.
However, you should increase the dosage gradually by starting with one teaspoon a day to make your body get used to it. Otherwise, you might face diarrhea and stomach cramps.
Increase in Physical Activity:
There is no use of diet if you don’t do proper exercises with it. Even if it’s not keto, every diet requires you to increase your level of activity. And do some exercises to burn your fat as quickly as possible as exercise and diet goes hand in hand.
By exercise, you will be able to reach ketosis at a faster rate. As when you will reduce your carb consumption, the glucose level will go down. And as a result, your body will start generating ketone.
Which will increase your energy level. But as you, start getting used to this diet your body will react
differently. And you might face keto flu that will cause a decrease in your physical activity. So your body will take time to adjust.
Increase fat consumption:
When you limit your carbs intake, you are then supposed to increase your fat intake so that you do not feel hungry and stay energetic the whole day and for that, you should opt for fats that are healthy like olive oil, avocado oil, butter, lard, and But make sure your overall calories are low otherwise you will not lose weight.
According to studies if your calories consist of 60% of fat. Then you will be able to increase your ketone levels
An easy way to achieve ketosis is go for fasting for a few hours or few days. If possible it helps you achieve ketosis faster. Also, there is another approach that you can use, and that is fat fasting, where you consume 1000 calories in a
day, and 90% of that calories consist of fat which will result in you getting in ketosis.
But since its only fat that is a significant part of your calories. You will not be
able to continue it for more than few days. As it will result in loss of muscle mass.
Moderate Protein Consumption:
It’s important to take proteins in moderation when you are on a keto diet. But for few people, that’s not a good option as less consumption of protein will restrict the supply of
amino acid to the liver. Which means your body will not produce enough glucose and the organs and cells that can’t use ketones won’t be able to function
properly, due lack of fuel, i.e. glucose.
Secondly, if you are on a low carb diet, it’s important to increase your protein intake to preserve your muscle mass. So in the end, it’s all about keeping everything in check your carb, proteins, and fat and always consulting a doctor if you are facing any serious illness and only do this diet if your body is allowing you to do it.