Ketosis is noted as a fascinating metabolic process and comes with several advantages. When the body is in a state of ketosis, it begins to convert fats into ketones, which are organic compounds found in the body. Researchers believe diets that initiate ketosis can lead to several health-related benefits.
Additional research shows ketosis offers a positive change in those dealing with medical conditions such as neurological disorders and Type 2 diabetes. While being in a state of ketosis isn't simple, it can take a bit of planning. Let's take a look at the top ways to initiate ketosis faster.
1Add Coconut Oil To Your Diet
One of the best options available to you is using coconut oil in your diet. This oil has what is known as MCTs or medium-chain triglycerides. MCTs tend to do well in the human body and are taken in by the liver, making them ideal as an energy source once turned into ketones. It is why coconut oil is a unique solution since it has four types of MCTs, and half of its fat comes from lauric acid.
Several studies state that the fat sources comprised mostly of lauric acid tend to promote stable ketosis in the human body. It is because the body slowly processes it compared to other MCTs. By adding the coconut oil slowly to your diet, you can start increasing lauric acid intake without having to deal with side effects such as diarrhea and stomach cramping. All it takes is a teaspoon each day and working your way up to three tablespoons every day for a week.
2Eat More Healthy Fats
Healthy fat is a must when it comes to increasing your ketone levels and getting to that desired state of ketosis. By beginning a low-carb keto diet, it's possible to kick-start this process. Ketogenic diets are well noted for helping with your metabolic rate, weight loss, and overall energy since the energy comes from fat.
Fat is a vital part of how the keto diet becomes effective, making it crucial to choose the right foods. By finding good fats, such as coconut oil, lard, butter, tallow, olive oil, and avocado oil, it's highly possible to see good results. Foods that are high in good fats are also commonly low in carbs. It makes it easier to stick to the diet and continue to reduce your calorie intake. As a result, it becomes easier to lose weight, too.
3Experiment With Short Fasting And Fat Fasting
Another option is to avoid eating for long periods as a way to initiate ketosis. The average person will go into a state of mild ketosis while they sleep. It is why children with epilepsy tend to fast for long periods before starting the keto diet. It helps optimize the ketosis process to help reduce their seizures.
The concept of intermittent fasting involves fasting for short periods throughout the 24-hour cycle as a way to initiate ketosis. It also includes the idea of fat fasting to help increase your ketone levels. You begin by consuming approximately 1,000 calories per day and make sure two-thirds of it is from good fats. It offers exceptional results when the calorie intake is kept low and will lead to ketosis.
4Rev Up Your Workout Routine
Multiple studies show that being in a state of ketosis is beneficial for those who want to increase their endurance levels and become better athletes. It is also helpful to remain active when it comes to ketosis. A person that loves to exercise will notice a depletion in their glycogen levels. It is normal and can be replaced by eating carbs, which are turned into glucose and eventually glycogen.
Another study has shown that exercise can help increase ketone production once your body has a low blood ketone concentration. On the other hand, when the blood ketones are already on the rise, they are not going to increase more with exercise and may even go down after a short time. Moreover, working out while fasting can go a long way in increasing ketone levels. Although exercising can increase ketone production, it will take 1-4 weeks for your body to adapt to utilizing ketones as a primary fuel. When this happens, it may be hard to maximize your performance while exercising.
5Cut Down Your Carbs
Another significant factor to keep in mind is eating a low-carb diet for ketosis. It will ensure the cells learn to not use sugar only for energy. Remember that your cells can use other sources for energy as well. They will look for fatty acids and ketones, depending on what is available. The body also has glucose stores in the liver and muscles in the form of glycogen.
A person that isn't getting enough carbs will see their insulin levels drop. When this happens, the body starts to release fatty acids that are in your fat stores. The liver will begin to convert these fatty acids into ketone bodies. Each person has a unique genetic disposition when it comes to inducing ketosis. Some will have to restrict their carb intake to 20 grams/day, while others will have to focus on eating more.
6Test Your Ketone Levels And Then Adjust Your Diet
There is an individualization involved in dieting, and the same applies to attain and stay in the ketosis state. It is essential to look at your ketone levels to see whether or not you're meeting your goals. There are three types of ketones — acetoacetate, beta-hydroxybutyrate, and acetone. These can be checked and measured through your urine, blood, and breath.
You can use a Ketonix meter to measure acetone in your breath. A blood ketone meter can gauge your ketone levels; however, doing it this way can be expensive. Another simple option is to take a urine test to check for acetoacetate. A ketone urine strip is dipped into the urine and will turn different shades depending on how many ketones are present. If there is a darker shade, this means the ketone levels are high.
7Be Sure To Maintain Your Protein Intake
Being in a state of ketosis demands eating a reasonable amount of protein but not going overboard. On average, an epilepsy patient's diet includes limited protein and carb intake to maximize ketosis. The same applies to cancer patients' diets to help minimize tumor growth. On the other hand, there should be a considerable protein intake when you limit carb consumption to maintain muscle mass during weight loss.
It's best to ensure you are getting enough protein so the liver can use the amino acids for gluconeogenesis, which is a metabolic process of generating new glucose. When this takes place, the liver begins to provide glucose to the cells and organs in the body, like the red blood cells, kidneys, and brain, which can't use ketones for energy. It's also essential to get enough protein so you can retain muscle mass and perform physically.
Being in a state of ketosis isn't going to happen overnight and will take at least a few weeks. It's about following the diet and staying dedicated to the process. Achieving ketosis means you need to have your ketone levels higher than 0.5mM.
When in ketosis, this means the liver is converting fats into ketones to use as an energy source. It happens as soon as ketone levels rise over 0.5mM. Once you are in a state of ketosis, your body will now mainly depend on ketones for energy.