The ketogenic diet is a low-carb, high-fat diet proven to help you lose more fat. The diet uses ketosis which converts your fat into ketones and uses it as a main source of energy.
For some, getting into it isn’t that difficult. The real challenge is maintaining ketosis.
Achieving and staying in ketosis needs a lot of work and planning. Don’t fret, however, because we’ve got your back. Here are five ways on how to stay in ketosis:
1. Start Simple
If you’re starting a keto diet as a beginner, make use of a simple framework for your meals.
- Pick a protein
- Have a lot of veggies and fruits
- Add some fat
Your common proteins are chicken, pork, and eggs. Some low-carb veggies are cauliflower and cucumbers. Be sure to pick healthy fat such as avocado and nuts.
You can discover more food options at https://www.superfat.com/pages/keto-snacks.
The standard keto diet has a formula of low carb, moderate protein, and high fat. Your final meal should have 50% fruits and vegetables, 35% fats, and 15% protein.
2. Stay Away from Temptation
Knowing how to stay in ketosis starts by getting rid of food you don’t need in your diet. Start getting rid of the following:
- Grains like wheat and bread
- Anything with high sugar levels
- Low-fat Dairy and milk
- Processed foods with artificial ingredients
If your family is not on board with low-carb eating, gather up all the food you want to avoid and store it together. This makes it easier to avoid a certain cupboard or shelf.
3. Test Your Ketone Levels
Maintaining and achieving a state of ketosis is highly individualized. You need to test your ketone levels to make sure you’re achieving your goals. There are three types of ketones:
Acetone, which is in your breath, is the easiest to test and track your ketosis. While beta-hydroxybutyrate is in your blood and acetoacetate is in your urine.
The best ketosis level for weight loss is 1.5 to 3.0 mmol/l.
4. Start Exercising
You can increase your body’s ketone levels by having a regular exercise schedule. It can also help you shift into a low carb and high-fat lifestyle quicker. The more you exercise, the more your body depletes its glycogen stores.
Once it gets rid of your glycogen storages, your body will look for other forms of fuel. Your body will start using your fat for energy through ketosis. Balance your blood sugar by including high-intensity exercises with low-intensity like jogging.
Regularizing a workout routine is also crucial to staying fit and healthy, regardless of your diet plan.
5. Try Intermittent Fasting
This type of fasting refers to a shifting between periods of eating and fasting. It’s an effective way to get into ketosis and help you lose weight. You start fasting by not eating and drinking anything with calories for a set time.
It works by depleting all the excess glucose stored in your body from eating carbs. There are several types of intermittent fasting such as skipping a meal, daily window, alternate-day, and more. For beginners, skipping breakfast is a great way to start.
Now You Know How to Stay in Ketosis!
Start steering clear of carbs and use these ketosis tips to make sure you’re staying in ketosis. You will benefit in the long run with ketosis making you more fit and healthy.
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