Ketosis is a typical metabolic process that provides a plethora of health benefits.
During ketosis, your body breaks down fat into compounds called as ketones and starts using them as its chief source of energy.
Studies have proven that diets that help ketosis are extremely beneficial for weight loss, due in part to their hunger-suppressing effects.
New research advocates that ketosis may also be useful for type 2 diabetes and neurological disorders, among other health conditions.
That being said, achieving an optimal ketosis can take some discipline and planning. It’s not merely as simple as cutting down carbs intake.
Here are 5 effective tips to get into optimal ketosis.
1. Minimize Your Carb Consumption
Eating an extremely low-carb diet is by far the most significant factor in achieving optimal ketosis.
Generally, your cells utilize glucose, or sugar, as their chief source of energy. However, our body is programmed to use other energy sources as well in the absence of glucose. This includes fatty acids, as well as ketones, which are commonly known as ketone bodies.
Your body accumulates glucose in your liver and muscles in the form of glycogen.
When carbohydrate intake is extremely low, glycogen stores are depleted and levels of the blood insulin decline. This triggers fatty acids to be released from fat cells in your body.
2. Include Coconut Oil in Your Diet
Eating coconut oil can help you get into optimal ketosis.
It contains good fats called medium-chain triglycerides (MCTs).
Unlike most fats, MCTs are quickly absorbed and taken straight to the liver, where they can be used instantly for energy or converted into ketones.
3. Boost up Your Physical Activity
Several studies have found that being in optimal ketosis may be beneficial for some kinds of athletic performance, including endurance exercises.
Apart from that, being more active can help you get into optimal ketosis.
When you exercise, you exhaust your body of its glycogen stores. Normally, these are refilled when you consume carbohydrates, which are then broken down into glucose and then get converted into glycogen.
4. Increase Your Healthy Fat Intake
Consuming a lot of healthy fat can increase your ketone levels and help you reach optimal ketosis.
Certainly, an extremely low-carb ketogenic diet not only minimizes carbs consumption but is also high in good fats.
Ketogenic diets designed for weight loss, metabolic health and exercise routine usually derive between 60–80% of calories from fat.
The classic ketogenic diet designed for epilepsy is even higher in fat content, with on average 85–90% of calories from fat.
5. Try a Short Fast or a Fat Fast
Yet another way to get into optimal ketosis is to go without eating anything for several hours.
In fact, a lot of people unknowingly go into mild ketosis between dinner and breakfast.
Children with epilepsy are occasionally put on fast for 24–48 hours before they begin a ketogenic diet. This is done to make their body get into ketosis rapidly so that seizures can be reduced sooner.
Intermittent fasting which involves regular short-term fasts may also stimulate optimal ketosis.