The keto diet is all about a radical change in how you fuel your body. Following the high fat, low carb diet puts your body into ketosis, a nutritional state characterized by higher levels of ketone bodies in the bloodstream. Anyone new to the diet might find it difficult to follow the food restrictions consistently
The keto diet is intended to cause ketosis and remove body fat. You can easily determine the signs of ketosis, track gains and judge whether or not it’s right for you!
In a regular diet, your body gets its energy from glucose, a simple sugar converted from carbohydrates. Most of the cells can use other fuel sources though! Ketosis is when the body does not have enough glucose for energy, so it starts to burn your body’s fat stores instead. As the liver processes the fat, it creates fatty acids and turns them into ketone bodies like acetone, acetoacetate and beta-hydroxybutyrate. When you’ve achieved ketosis, your body is burning the ketones for the majority of its energy.
How Do I Reach Ketosis?
Ketosis puts the “keto” in the Ketonut, and it’s a natural way to lose weight or reach other health goals. The ketogenic diet removes carbs from your diet to change the metabolism to process fats instead. The body will then turn dietary fat and the fat stores on your body into fatty acids called “ketones.”
How Do I Know I’m In Ketosis?
Before your body enters ketosis, you need to remove the glucose that fuels your body. Simply put, this means minimizing your carb consumption and ramping up the healthy fats in your diet. This means at most 40 grams of net carbs per day, which is the total carbs minus fibre; you go as little as 20 grams per day. You have to avoid most grains – including refined wheat, whole wheat, pasta, rice, oats, corn, quinoa – as well as sugars, citrus fruits, starches like potatoes, and legumes.
To make up for this reduction in carbs, dieters have to increase their intake of healthy fats and maintain an adequate intake of protein. While this dietary transition sounds extreme, it’s quite easy to do, and many tasty offerings will make it a breeze.
A Normal & Healthy Process
It’s wise to cut back on exercise until you’re settled, but you won’t want to go out for that high-intensity run at first. The reduction of glycogen in your muscles can leave you a bit tired and unable to achieve what you’re used to. It can take your body two weeks to reach ketosis, so it’s important to power through the keto flu.
You can feel ketosis changing how your body fuels itself. Ketogenic dieters usually experience what’s known as the “keto flu”, and while it doesn’t feel great, it’s a sign that your body is going through ketosis. Dieters often experience fatigue and nauseousness that lasts about a week. You might feel brain fog because when you get into ketosis, a large part of the brain starts burning ketones instead of glucose.
Induce Ketosis To Burn Fat
Once your body has turned the corner, you’ll feel well again, maybe even better than you’ve ever felt before! Apart from weight loss, the brain uses ketones efficiently, too. Many ketogenic dieters report increased clarity and improved brain function. Fat will also give enough energy for you to get back into exercise and sports.
how to tell if the keto diet is working?
One solid way of seeing if you’re in ketosis is with keto strips. They measure the number of ketones in your blood or urine by changing colour. Urine strips are cheaper and easier to find, but blood meters are more accurate. One of the most advisable ways to tell if you’re diet is working is to trust yourself! You know your body and when you’re feeling good, bad, energized or depleted. Don’t give up!
Frequently Asked Questions About Ketosis
You never want to drastically implement changes in your body but there are ways to speed the process. Reduce the intake of carbs. Focus on Coconut products and oils. Escalate your exercise routine. Target healthy fats. Experiment with short and safe fasts. Stay on top of protein levels.
Doctors usually advise an average of 1 or 2 lbs a week during a regular diet. The only difference on a keto diet is the extreme loss of water weight which happens during the first weeks of ketogenic dieting.
Many individuals may feel thirstier than normal as ketosis which can induce water loss will create these symptoms. Elevated levels of ketones can also contribute to dryness and some irregularities in your electrolytes. Stay hydrated!
The time it takes to get back into the ideal fat-burning range can vary depending on the individual, but usually takes 1-3 days.
learn more about ketosis
You probably learned about the food pyramid in elementary school: that ranking of the ideal servings of the basic food groups one should eat each day. The government no longer uses it, but the idea still holds a big place in many people’s minds, making the keto food pyramid very important! The visual hierarchy adapts
Pop is one of the hardest treats to kick when beginning keto. New dieters must avoid the high amounts of sugar at all costs, but these longings can be tough. Diet sodas are the perfect antidotes for satisfying soda cravings, and many options don’t use artificial sweeteners!