If you’re just a little bit into fitness, then you’ve probably heard of the word ketosis. In case you haven’t, ketosis is basically when your body isn’t getting enough glucose for energy, so it burns fat instead and produces ketones in the process.
The liver and muscles store glycogen for whenever you need a quick source of energy, such as when exercising. An alternative source of energy is ketones. Ketones are the result of the breakdown of fatty acids in the liver, and they can be recycled into cellular energy in place of glucose.
Ketogenesis is the metabolic state in which the body is running on ketones as opposed to glucose. That means, that instead of using carbs as its primary source of fuel, it’s using fat and by ‘fat,’ I mean to say ketones. If it sounds like another weight-loss craze, don’t fret just yet…many athletes swear by the diet because of how efficiently it torches fat.
What actually is Ketosis?
Ketosis is one of the most targeted diets for rapid weight loss and better health. Despite its popularity, there are many people who don’t have a clear understanding of what ketosis really is. Even some health professionals who specialize in the ketogenic diet still have misunderstandings about its finer details.
In fact, Ketosis is a state at which the body produces ketones in the liver, shifting the body’s metabolism away from glucose towards fat utilization. The body enters into this state when it goes for extended periods without food intake, forcing the body to find alternative fuel sources such as downgrading stored fats into free fatty acids and ketone bodies.
What foods keep you in ketosis?
Ketosis can be an incredibly powerful method to lose weight. It’s a state the body will produce ketones in order to burn fat for energy instead of carbohydrates or glucose.
The process will take place more naturally if you are eating a well-formulated low-carb diet with plenty of dietary fat, moderate protein, and very little carbohydrate.
Before you dig into the keto diet, you should know what foods to eat. Like when you’re following the keto diet and you want to plan your meals. Or when you find out your friend is trying the ketogenic diet and would like to give her some advice. No matter what the reason is, here are some of the most important things that must eat or use with ketosis!
1- low carb vegetables such as (avocado, broccoli, cauliflower, olives, lettuce, tomatoes, etc).
6- olive oil.
9- dark chocolate.
A keto challenge and how to get into ketosis 7 tips
When I decided to start the keto challenge I was skeptical but when I got into it, it was really easy for me. It helps that I had some prior knowledge about ketosis and how to get into ketosis, or what is ketosis.
But if you have never heard of this before, don’t worry because that’s what this article is about. Well, let’s just dive to the points.
1- If you run a lot, ramp up your physical activity
I love to do fasted workouts, even if they are just walking or sprinting and I find it is much easier to stay in ketosis while doing them.
If you run a lot, ramp up your physical activity, because it can be hard to maintain the same level of ketone levels when running long distances. But running on an empty stomach is challenging but with good support, anything is possible!
2- Try to eat low-carb meals
A keto challenge is a diet based on a low carbohydrate intake, where the body produces ketones in the liver to be used as energy. This is an effective way to lose weight without restriction or counting calories and can be done lasting from 2 to 8 weeks on average.
Once your body learns how to burn fat for energy, you will be able to switch back and forth between this diet and regular eating.
3- Fasting for short periods of time can also be useful
Fasting is not the easiest thing to do, but it is easier when you can get into ketosis with ease. And if you are strict on your diet, that makes fasting even easier, as you can have some egg yolks or some fat in the morning and then just drink water for the rest of the day. I once did 16 consecutive days of no food and only drank water. It was amazingly healing.
Also read: The Most Awesome Intermittent fasting
4- Proteins are essential for staying in ketosis
Proteins are what give your body the building blocks to create muscle, hormones, and enzymes. You have to use these proteins to stay in ketosis. It is a challenge to come up with what your daily protein limit is, especially when you start eating more fat than you’re used to.
It’s hard to gauge how much protein has 8 or 9 grams of carbs in it. If you try to stay within 20 grams of carbs per meal, that means you have 4 grams of protein per meal left or less. If you are overeating, then you can go lower than 4g a meal.
5- Making ketosis-friendly foods the focus of your diet
Keto diet might look like the next best thing for you or you’re just curious about what’s hype and what it really works. There are tons of information online about keto diet recipes, meal plans, meal timing, etc. But they all are unique.
To select the right one, you should be very precise. It’s easy to get confused between the keto diet plan and the keto diet menu.
6- Lowering carbohydrate intake is a key to staying in ketosis
It is not actually that hard to get into ketosis. In time, your body will make the necessary adjustments for this new way of eating. It takes time for the body to let go of carbs and make alternative fuel choices. The first few weeks on a ketogenic diet can be tough as your body adapts to burning fat instead of glucose for energy.
One of the best ways to get into ketosis is to challenge your body with keto. This means eating a strict low-carb diet for a certain period of time and then increasing to a certain amount of carbs and staying in ketosis.
7- Try consuming more coconut oil or more fat-based sauces
Getting into ketosis isn’t as hard as you think. It can be easily done by sticking to your diet and drinking plenty of water. You can also reach ketosis by adding coconut oil to your diet. Coconut oil is beneficial for the body and brain.
How do you know when your body is in ketosis?
There are a few ways to know when your body is in ketosis. One of the best and most accurate ways to determine if you’re in ketosis is by testing your blood with a blood meter or a urine strip.
Whenever I start a ketogenic diet, initially, I only test my first-morning pee. I use an Alere Wellness Lite blood sugar monitor or a Bayer Contour Glucose Monitor.
How long does it take for your body to go into ketosis?
In fact, This keto tip tells you How do you know when your body is in ketosis. Once you have decided to start a ketogenic diet, it can take from 24 to 36 hours for the body to fully enter ketosis. During this time, you will begin with symptoms of withdrawal.
Meantime, It depends on many things, but the average time it takes for the body to enter ketosis is between 12-72 hours. I wish there was a way that I could predict how long it will take for YOUR body to enter ketosis, but there are just too many variables involved.
I’ve been on a keto diet for the last six months and am loving the effects of ketosis. I’ve never done a challenge before, but have decided to take on a 7-day keto challenge this month. I plan to share my experiences throughout the challenge so everyone can see how fun and easy it is to get into ketosis.
In the last few years, ketosis has hit the public health spotlight. Mainstream celebrities from Kim Kardashian to Kourtney Kardashian have extolled the weight-loss benefits of a high-fat, low-carb diet. It’s not just Hollywood stars on keto — medical professionals are getting behind it, too. More and more doctors recommend using ketosis to manage chronic conditions like epilepsy or obesity in children.