Our body works in a unique way to recuperate from any deficiency and manage a diversion in a regular process. It has been found that a human body recuperates with a sharp reduction in carbohydrate levels in the system by assimilating stored fat to produce the ideal amount of energy needed to run all the physiological systems. This process is called ketosis.
What happens when ketosis occurs?
On following a particular diet, our body starts to feel the gap in maintaining the level of carbohydrates. In the initial week, our muscles and liver start releasing stored glucose to meet the depleting level. When the stored glucose is all used up, our body redirects to the energy reserve and breaks down the stored fat in the liver. It produces ketones, a genre of organic acids, from fat to produce and provide energy to the brain and other organs in the system.
This is not a harmful process to follow a strict diet regime by restricting carbohydrates and increasing protein consumption. It can be very helpful for those individuals who are willing to lose weight and get back in their normal shape. In fact, it has been also found that following a ketogenic diet also reduces hunger pangs and your appetite. It overall helps you to maintain a proper regime and reduce weight with long-term benefits.
Ways to introduce ketosis to your lifestyle
It will take a full proof plan to introduce ketosis to your lifestyle. Not only cutting down carbohydrates will do the trick. You will have to consult a dietician to come up with a meal plan to follow every day as per your physiological conditions. Here are the best expert tips to follow and enter into a ketogenic diet to lose weight in a scientific way.
Minimizing carbohydrate consumption
Even if you have not consulted a dietician yet or currently following a diet suggested by an expert, you can still reduce your daily carbohydrate consumption. As mentioned earlier, the prime key to achieve ketosis is following a low-carbohydrate diet.
When you start following it, the glycogen level in your muscles and liver will deplete. The insulin level will also reduce causing the release of fat stored in different parts of your body. This fat will be then digested to release ketones for releasing energy. A common concept of a ketogenic diet consists of as less as 50 grams of carbohydrates for everyday consumption.
This is another way to start entering the phase of ketosis. Introducing coconut oil to your diet will make it easier. Coconut oil is a brilliant source of medium chained triglycerides (MCTs). This is a type of fat that easily gets absorbed by our digestive system and processed by the liver to convert them into ketones for energy.
This is how you can induce the process of assimilating fat by increasing the level of ketones in your blood. When you are thinking of adding coconut oil to your diet, make sure you add it in small amounts first. This will help you to overcome digestive issues such as diarrhea and stomach cramps.
Add workout sessions to your regime
Ketosis can lead to better endurance and performance in athletics. Even if you are not an athlete, you can still indulge in pursuing physical workout sessions and enjoy losing weight. When your body goes through an exercise session, the stored glycogen level depletes and is used by your muscles. Hence, reducing the stored glycogen will help you to induce ketosis quickly. You will get better results. Your liver will respond quickly and will induce the formation of ketones faster. It has been found that the ketone levels grow 1.37 to 3.14 times faster when you exercise during a ketogenic diet.
The healthy fat in your diet
Who said fat is bad for your health? Your brain needs good fat to maintain its functioning. In fact, there is a huge difference between good and bad fat. Good fat gets easily dissolved and digested by our system. It also provides almost 80% of the total calories our body needs during a ketogenic diet regime.
Consuming good fat will deliver the right level of energy to meet your requirements. It needs to be consumed in a calculated way. For this, consulting a dietician will be ideal. It can be availed from the best natural sources such as coconut oil, olive oil, avocado, lard, tallow, etc.
Short fasting technique
Skip eating food for a few hours to increase ketone levels in your body. It works in the same way. The absence of carbohydrates in your food due to the empty stomach will start promoting fat depletion from storage. Intermittent fasting is considered to be very effective for this plan. If you want to induce ketosis, try fat fasting. It is a way where you only consume fat and skip carbohydrates. Your diet will contain more than 85% fat.
Protein intake is must
When your muscles lose stored glycogen and follow a workout session, you will have to add an ample amount of protein to keep them working. On consuming a required amount of protein, you will maintain the muscle volume and its functioning. Skipping protein to increase the ketone level is not advised.
Testing ketone levels necessary
How can you understand that you have entered the ketosis phase? BY using ketosis testers at home, you can easily find out your current condition. You can also recalibrate your diet and take the necessary measures to comply with the situations.
Stop eating snacks
It is very important to stick to a particular ketogenic diet designed by a dietician as per your physiological needs. Munching snacks will not help you initiate ketosis properly. Fight your hunger pangs!
Follow these 8 ways to introduce ketosis to your lifestyle. It will take time and patience. Stick to a plan and never give up. You will find excellent results at the end.