In this age where fitness and beauty are top priorities, there are many who go on a Keto Diet to reduce weight and avoid unnecessary build-up of fat. Keto Diet is a low-carb diet where the aim is to make the body reach a stage of Ketosis, a state in which the body uses up fat instead of glucose, to produce energy. This produces Ketones that are released in urine. Let’s look at 7 ways to start a Keto diet.
Reduce carbohydrate intake
The body uses carbohydrates first as a source of energy. Reducing carbohydrate intake forces the body to rely on breakdown of fat for this purpose. Daily carbohydrate consumption must be reduced to 20 g or less. This however may vary from person to person where some might be able to get into ketosis while consuming more carbohydrates than others.
Fast for short periods
Fasting for short periods between meals also compels the body to use up the fat and bring it into a state of ketosis. Fasting for 24 or 48 hours can also be helpful but must not be done until recommended or approved by a doctor. Fat fasting, another method of fasting in which the person reduces calorie intake and only consumes fat, however, might not be very effective or reliable.
Increase healthy fat intake
Reducing carbohydrates cannot be healthy unless this is compensated. Fat intake substitutes this reduction of carbohydrate in diet. Healthy fat like coconut, olive, flaxseed, avocado oil should be included in the diet as a part of Keto diet. Otherwise, the body will not have an alternative source of energy to depend on. Fat intake is necessary to keep Keto Diet from harming the body.
Keep protein intake high
Protein must be regularly taken and in sufficient amounts for a Keto Diet. This helps by preventing unhealthy muscle loss and providing amino acids for proper functioning of the liver.
Take more coconut oil
Coconut oil helps maintain or reach ketosis by increasing ketone levels. This happens because coconut oil has fats as a component. This fat can easily be absorbed into the blood stream after which the liver digests them to produce either energy or ketones.
Test ketone level
Another way of maintaining a state of ketosis is to keep check of one’s ketone levels by blood, urine or breath tests by using ketone tests strips. By doing so, one can then make appropriate adjustments to the diet.
Stay physically active
Glycogen store in the liver is replenished by carbohydrate intake. Normally for exercise the body makes use of glycogen stores but when on a low-carb Keto Diet, this store will not be replenished. It would take time but the body will eventually learn to use fats instead of glucose to produce the required energy. This will help keep the body in the state of ketosis.
The above mentioned ways are how you can maintain a healthy Keto Diet without harming the body.