6 Essential Tips to Get into a Keto Diet
by Rohit Gupta
July 5, 2019
Ketosis is a regular metabolic process involving numerous health benefits. When you get into ketosis, the fat of the body is converted to compounds called ketones. The body, then, uses these ketones as the primary source of energy. Studies have shown that diet keto can help with neurological disorders and type 2 diabetes. The ketogenic diet plan consists of moderate protein, low carbohydrate, and high-fat nutrition. It is an excellent diet plan for weight loss.
However, the primary challenge with the plan is to get into it and maintaining the state of adapting to fat. Here are a few tips that will help to get into the keto diet.
It is a no-brainer. Nevertheless, many find it difficult to follow. We get busy with our daily schedule and forget to keep ourselves hydrated. Drinking 32oz of water after you wake up and more 48oz of water prior to noon, is important. You can practice water fast in the morning or eat light by having some keto tea or coffee or smoothies. Generally, your aim should be to drink about half of the body weight in ounces on a daily basis. When you start with super hydration of the system, you will start craving extra hydration.
Minimize Carb Consumption
In order to achieve ketosis, you have to eat an extremely low carb diet. Usually, your cells use sugar or glucose as the primary source of fuel. Nevertheless, there are cells that can use various other sources of fuel including fatty acids and ketones. When the body stores glucose inside muscles and liver as glycogen. If the carb intake is low, the amount of stored glycogen and insulin hormone gets reduced. The liver will convert a certain portion of the fatty acids into acetoacetate, acetone, and beta-hydroxybutyrate.
Parts of the brain then uses these ketones as fuel. The amount of carb intake restriction for inducing diet keto varies from one individual to another. Some people might have to restrict their carb intake to twenty grams in a day, while others might have to maintain a ketogenic diet by consuming twice that amount of carb. If this is not just a diet plan for weight loss, but also for therapeutic purposes, you need to get in touch with a medical professional.
Consume Good Salt
You might have heard that reduced sodium intake is good for the body. Several people struggle with high potassium/sodium ratio. A higher carbohydrate diet causes the insulin level to be much higher. Insulin can have an effect on the kidney and increase the level of potassium/sodium. When you are on a low carb diet, you have a low insulin level. Thus, the kidney excretes a higher amount of sodium which can cause you to have lower potassium/sodium ratio and higher requirement of sodium in your diet. If you are maintaining a low-carb ketogenic diet, look to consume 4-5 grams sodium from the natural food items. Here are a few ways to add sodium to your diet.
· Drink organic broth all-day
· Be generous about using pink salt in your food
· Add sea vegetables such as nori, kelp, and dulse to your nutrition plan
· Have cucumber and celery which have natural sodium but are low in carbohydrates
Increase Physical Activity
High-intensity exercise on a regular basis activates the GLUT-4 receptor in the muscle tissue and liver. It acts to pull out sugar from the bloodstream and store it as glycogen in the muscle and liver. When you exercise regularly, the level of protein in the liver and muscle increases. This is important to maintain ketosis since it will enable you to handle tad more carbohydrates in your diet with the body storing them in liver and muscle tissue.
High intensity works out which uses multiple muscle groups seem to have a robust impact on the activity of the GLUT-4 receptor. Practice deadlifts, squats, standing overhead press, push-ups, and pull-ups. Include these with running spring and a low-intensity work out will make it easier to get into ketosis.
Try Intermittent and Fat Fasting
Another great way to get into a keto diet is to keep away from food for several hours. As a matter of fact, several people tend to go into placid ketosis in between dinner and breakfast. Intermittent fasting involves short-term regular fast. This can help in getting into ketosis. Furthermore, fat fasting is another approach to boost ketone. It mimics the impact of fasting. The fast involves consuming 1000 calories each day, 90% of it comes from fat.
The combination of high fat and low-calorie intake will help in achieving ketosis. A study has shown that people who followed fat fast lost a significant amount of weight. However, since fat fast is low in calories and protein, it shouldn’t be followed for more than 3-5 days to avoid excessive loss of your muscle mass. Moreover, it might be difficult to adhere to it for more than a few days.
Keep Out Stress
Chronic stress might keep you from achieving ketosis. In case you are going through trying times, maintaining ketosis might not be an appropriate goal. However, this doesn’t mean you should start loading yourself with carb. Rather reset your goal and stay on an anti-inflammatory, low carb diet. Stress can increase stress hormone which elevates the blood sugar level. This might be okay for a short period of time. However, if it continues for a longer period of time, it can increase your blood sugar level. This, in turn, will lower ketones.
Look for strategies to help you with your stress. Create relaxation and peace in life for maintaining ketosis. In case you are just starting with your keto diet, you need every available trick for sticking to the diet. Carbohydrate is a significant part of your diet. It is not your fault that you have strong urges for the carb. As long as you keep away from carbohydrates and include keto tips listed above, you are well on the path to achieve a focused and healthy life.