7 Tips on How to Get Into Ketosis



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In ketosisthe body burns fat instead of carbohydrates for energy. Diet increase ketosis as the ketogenic, Atkins, Paleo and provide a number of advantages, such as weight loss, controlling neurological disease, diabetes of the 2nd type and other diseases. Wow, how to get into ketosis? You need good planning, hard work and perseverance – eradicating carbohydrates will not be enough.

But how to get into ketosis?

Well, you need to follow a low carbohydrate diet with a high content of fat to make your body switch the fuel source. These seven tips will help you with this.

1. Play Down Your Intake Of Carbohydrates

Healthy Sources Of Fat Keto Basically, you need to go from carb to minimize it almost 5 to 10% off your meal. The liver uses fats as a lack of glycogen and the intake of carbohydrates.

Ideally, your optimum carbohydrate intake should not exceed 50 grams per day. However, it must be configured for each person. If you are wondering how to get into ketosis for two weeks to try Atkins. It limits the consumption of carbohydrates to 20 grams a day for 2 weeks to guarantee ketosis. If you want to get into ketosis for medical purposes, consult your doctor.

2. Add Coconut Oil To Your Diet

Keto Diet Coconut OilCoconut oil contains MCTS (medium chain triglycerides) fats, which help to promote ketosis. The liver can easily absorb and immediately convert MCTS into ketones. According to the studyconsuming coconut oil is the best way to increase the level of ketonic bodies in patients with Alzheimer’s disease. Coconut oil also relieves digestive problems such as diarrhea and stomach spasms. Start with one teaspoon per day and add two tablespoons a day during the week.

3. To Increase Their Physical Activity

How to get into ketosis faster? Just to be active. During exercise, your body first uses glycogen stores. Then your liver is forced to work to produce more ketones to feed your body, as there will be no glycogen or carb that can be used to replenish them. And the study shows that exercise with an empty stomach clear to take off to ketone bodies. However, you may initially experience a reduced level of performance as your body adapts to the new fuel source.

4. Increase Your Healthy Fat Intake

The Ketogenic Diet Is A High ProteinEating diet high in fat increases the level ketone and helps you reach ketosis. Classic keto diet for the treatment of epilepsy comprises from 85 to 90% of the fat while weight loss keto diet is 60 to 80%. You should be drawing at least 60% of energy from fat. It is important to have a healthy vegetable and animal fats, such as olive oil, Coconut oil, butter, beef, chicken, broth, etc.

5. Try To Post

According to the studychildren seizures sometimes quickly within one or two days before starting keto diet to achieve ketosis and to reduce seizure frequency. Popular approaches of fasting in addition to a permanent post include intermittent fasting (regular short term fasting) and fat fasting (consumption of 1000 calories a day, 90% of which come from fat – mimics the effects of starvation).

6. To Continue A Moderate Protein Intake

Maintain a moderate protein intake. It increases the production of ketones. According to the studyit is favorable for obuzdyvanii tumors and aiding cancer patients. But, not to reduce protein too much, because the body needs some amino acids to function properly and maintain their muscle mass in a deficit of carbohydrates. Consuming more than your optimal intake can suppress ketone production. How to determine your optimal keto diet protein intake? Simple, it is 0.5-1G/lb or 1-2.2 g/kg lean body mass (subtract body fat from total body mass).

7. Regularly Test Your Ketone Levels And Adjust Your Diet So

There are several factors that affect ketosis so set your plan of action, taking into account your lifestyle, food history, goals and preferences. You should regularly check your level of ketone (acetone, acetoacetate and beta-hydroxybutyrate) in the blood, urine and breath with keto breath analyzers, ketone blood meter or keto strips urine. However, a blood test gives you the most accurate results. So adjust your diet if necessary.

Can you answer it now – how to get into ketosis?

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