Keto diet is one of the popular methods nowadays. I first heard this technique from a friend at the time that I was aiming to lose a lot of weight that I have incurred since I got birth from my first born son. I became interested in this diet as its concept is unique and appealing since unlike the calorie counting which I have been using for a long time now, keto diet allows you to eat meat as long as you follow some food restrictions. This diet plan works around the concept of ketosis which is a truly helpful metabolic process to our body.
Those who are losing weight are taking advantage of ketosis. Why? This is because the metabolic process has the ability to suppress our appetite. Its effectiveness is not restricted to weight loss as it extends to managing illnesses such as neurological disorders and type 2 diabetes.
So how does ketosis works? For those who are new to this one, it is an additional knowledge for us that ketosis is a state of our body in which our fats are being converted into ketones.The converted fats are essential as they will be the ones used by our body to provide the energy that we need to support our daily activities.
I bet that you are not getting the idea of ketosis and keto diet. This weight loss technique is effective but should be carefully planned to achieve significant results. To help you with this method, here are some tips to help you out and guide you as you get into ketosis.
Limiting Your Carb Intake
To fully achieve the benefits that we can get from ketosis, the first step is to have a diet plan focused on having low carbohydrate intake. You might be wondering where to get the energy that you need if you will limit the carbohydrates in your daily diet. There is nothing to be worried about this. Yes. our body gets energy from sugar or glucose which we can get from carbohydrates rich food. Yet, these are not the only sources of energy. Ketones and fatty acids are good alternative energy sources which we can get from our fat deposits that are turned into ketones during ketosis.
This technique is like hitting two birds in one stone. While you are restricting carbohydrate that contributes to weight gain, you are also burning fat deposits from your body which helps with weight loss.
To provide this claim, a study participated by overweight type 2 diabetes patients was done by a team of researchers. The clinical study found that limiting the subjects’ intake of carbohydrates to at least 21 grams a day increased their daily ketone conversion rate to 27 times than the baseline.
Adding Coconut Oil to Your Daily Food Intake
Another technique to use to support and further boost ketosis is to ensure that you add coconut oil to your daily food intake. Coconut oil is rich in medium chain triglycerides which are very helpful to a person who wants to get into ketosis. Some research found that the ketone levels can be truly increased by adding coconut oil to the diet especially to patients who have brain diseases and disorders such as Alzheimer’s disease.
However, just a reminder when adding this to your daily diet, it is important to add it incrementally. This will lessen the side effects as your body will slowly get used to it through time. Among its side effects are diarrhea as well as stomach cramping. This can be prevented by beginning with a teaspoon a day and continue increasing until your body can take two or three teaspoons daily.
Exercise Is the Key
As we often see in commercials disclaimers, any weight loss technique works best when applied with balanced diet and regular exercise. As you get into ketosis, it just follows that you are into keto diet plan. So what you need is an additional physical activity to further boost your ketosis.
A clinical research study claimed that athletic performance especially exercises such as those that are aimed at endurance will boost the ketone production rate in your body. Once the blood ketones are increased, your body will definitely use them as the alternative energy source to supply your needs.
Enjoy Eating Food With Healthy Fat
One thing that is attracting a lot of people to try ketogenic diets is that with this method you can eat food without numbering your calories as long as they are rich in healthy fat content and low in carbohydrates. According to experts, implementing keto diets are effective in boosting our metabolism as it offers just 80 percent fat calories.
Now the next question is, what are the foods rich in good or healthy fats. Aside from coconut oil, you can always go for olive oil, tallow, butter, avocado oil and lard if you are practicing a ketogenic diet.
Sources of Healthy Fats
- Coconut Oil
- Olive Oil
- Avocado oil
Note: Use moderately to avoid negative effects.
Combine Ketogenic Diet with Intermittent Fasting
In order to ensure that you get into ketosis effectively, it is best to combine your ketogenic diet with intermittent fasting. If you are not familiar with the latter’s method, it means that you will have certain fasting and eating time in a day. For starters, 12 hours is the suggested fasting time daily. During this time frame, you are not to take any food. Only water and brewed coffee and tea can be taken to not break the fasting hours. On the other hand, during the window time, you can eat as many as you can or you like as long as you follow the time switches whole heartedly.
Many researchers claim that intermittent fasting will allow you to reach into ketosis fast as you need to since you will have more time to convert your body fats or fat deposits into ketones which will then be used by the body to fuel energy. A study supported this argument in 1965 after finding out that fat fasting has significantly decreased the fat deposits of overweight participants.