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7 Tips to Get Into Ketosis

Ketosis is a normal metabolic process that provides several health benefits.

During nutritional ketosis, your body converts fat into compounds known as ketones and begins using them as its main source of energy. Ketones are also known as ketone bodies.

Studies have found that eating Keto can highly beneficial for weight loss, partly due to their appetite-suppressing effects. Research also suggests that ketosis may be helpful for type 2 diabetes and neurological disorders, among other conditions That said, achieving a state of ketosis can take some work and planning. It’s not just as simple as cutting carbs.

1.Minimize your carb consumption

When your carb intake is very low, glycogen stores are reduced and levels of the hormone insulin decline. This allows fatty acids to be released from fat stores in your body.

Your liver converts some of these fatty acids into the ketones acetone, acetoacetate, and beta-hydroxybutyrate. These ketones can be used as fuel by portions of your brain

 

 

2. Include coconut oil in your diet

Consuming coconut oil provides your body with medium-chain triglycerides (MCTs), which are quickly absorbed and converted into ketones by your liver.

 

3.Ramp up your physical activity

Engaging in physical activity can increase ketone levels during carb restriction. This effect may be enhanced by working out in a fasted state.

 

 

4. Increase your healthy fat intake

Consuming at least 60% of calories from fat will help boost your ketone levels. Choose a variety of healthy fats from both animal and plant sources.

 

5.Try a short fast or a fat fast

 “Fat fasting” is another ketone-boosting approach that mimics the effects of fasting.

It involves consuming approximately 700–1,100 calories per day, around 80% of which come from fat. This combination of low calorie intake and very high fat intake may help you achieve ketosis quickly

 

 

6.Maintain adequate protein intake

Consuming too little protein can lead to muscle mass loss, whereas excessive protein intake may suppress ketone production.

 

7. Test ketone levels and adjust your diet as needed

 

Using breath, urine, or blood tests to measure your ketone levels can help ensure that you’re achieving and maintaining ketosis.