If you want to get a slim body and remove maximum fats from your body as soon as possible, then following a keto diet is the best option for you. While following this diet, there are several stages, and a stag when you attain a healthy and required state for your body to burn fat is known as ketosis. Therefore, ketosis is a metabolic state which occurs due to raised levels of ketone in the body tissues after following a keto diet.
In this article, we are going to explain how you can get into ketosis.
There are many ways which can help you increase your level of ketosis –
1. Restrict carbohydrates up to 20 grams –
At first and most importantly you need to restrict carbohydrates intake into 20 grams per day or even less. You need to follow a strict low-carb diet. You can include high Fiber foods as it will not interfere with attaining the benefits of following a keto diet. Plus it might even be beneficial.How much are 20 grams of carbs? You need to calculate the number of carbohydrates present in your every meal. Or simply follow keto recipes and meal plans, they will keep you under 20 grams without even counting. Within just a few days you will be in ketosis.You just need this point to get into ketosis, but remaining below points will help you in making sure that you achieve it.
2. Restrict protein to moderate levels –
You need to be below 1 gram of protein per day, per kg of body weight which means if you weigh 60 then you can take below 60 grams of protein per day. This is because excess protein is converted to glucose in the body which reduces ketosis. Therefore, when you are on a keto diet you should eat the protein you need, but not more.
3. Eat enough fat –
You can eat high-fat foods until you feel satisfied and full. There is no harm in it. This is the biggest difference between a keto diet and fasting. While fasting you’re likely to feel tired and hungry and give up. Whereas in ketosis you will not experience any of this plus you will not starve. When starving, but a keto diet is sustainable and can make you feel great. So if you’re hungry all the time, you can add more fat to your meals like butter, olive oil, etc.
4. Sleep enough –
Sleep deprivation will lead to increased stress hormones, which raise blood sugar levels, which slows ketosis and weight loss. Plus it will make much harder for you to stick to your chosen diet, and resist temptations. Thus you need a minimum of seven hours per night.
Click to know about related articles –
What to eat on a Keto diet?
How to know you’re in ketosis?
Side Effects of Keto Diets
5. Avoid snacking –
Avoid snacking when you are not hungry. Eating more than you need reduces ketosis and slows down weight loss. But instead, you can take keto snacks.
6. Do exercise –
Exercise is not necessary to get into ketosis, but it will slightly speed up in getting into ketosis.
7. Intermittent Fasting –
If you need to lose a lot of weight, you can do intermittent fasting like skipping breakfast and only eat during 8 hours of the day, and fasting for 16 hours (i.e. 16:8 fasting). This will boost your ketone levels, quickens weight loss and type 2 diabetes reversals.
Author: Hiten Patil
Hiten is Content Writer and He write about all platform like health and wellness related blog and other platform as well