If you are already on a ketogenic diet, you are probably experimenting with this occasionally. You are not in a state where you are not eating fully keto all the time. Unfortunately, we are living in a society where instant gratification is king. But what is ketosis mean anyway? Ketosis is simply a metabolic state in which some of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose provides energy. So is it possible to be in ketosis all the time? How do you get there in just 24 hours? With all the social pressures and pleasures around us, can this be possible to remain in ketosis all the time? Fortunately, it is possible even if this process will take a lot of work on your end, but it will take more then 24h.
In a keto diet, it’s where you just eat high fat, moderate protein, and low carb food. First, we need to understand that the ratios will vary depending on each individual, but the main idea is that you want to eat less than 20g of net carbs or 5% of your total caloric intake. So the main key factor, in this case, to stay in ketosis is you will simply need to eat more low-carb foods. Plus you need to know that not everyone’s body has the same regulations, so it really depends on what your body is capable to handle. I think if you already eat well this will put you on your way to ketosis. If you really don’t know what to do here’re a few tips that might help you out.
Include Coconut Oil in Your Keto Diet
Coconut oil contains fats called medium-chain triglycerides or MCTs. Unlike most fats, these MCTs can rapidly be absorbed and are taken immediately to the liver. In other words, this is where they can be used immediately for energy or they can even convert into ketones. Coconut oil is also known as one of the best ways to increase the ketone levels in people with Alzheimer’s disease and epilepsy as well. 50% of its fat comes from the kind known as lauric acid. In fact, some research even suggests that these fat sources can have a higher percentage of lauric acid which mean it may produce a more sustained level of ketosis. When you add some coconut oil to your keto diet, it’s also a good idea to do so slowly to minimize digestive side effects like stomach cramping or diarrhea. They recommend one teaspoon per day and work up to two to three tablespoons daily over the course of a week.
Get Into A Short Fast or a Fat Fast
You can also get in ketosis without eating for several hours. This is also known as a short fast where you can easily choose to go into mild ketosis between dinner and breakfast. If you prefer then you can also choose to do some fat fasting witch is another a ketone-boosting approach that mimics the effects of fasting. In fact, there’s a 1965 study, where it has been reported that many overweight patients who followed a fat fast have a significant fat loss. However, some other studies seem to prove that they were some kind of exaggeration as well, but many people who was involved in fat fasting as claimed their success with that approach too. Finally, a fat fast is so low in protein and calories, so it should be followed for a maximum of three to five days to prevent an excessive loss of muscle mass, however, this might take some time before getting into ketosis. I believe the best route to take is still the short fasting witch also is a part of the intermittent fasting method.
Maintain Adequate Protein Intake
Protein intake is good for your body. In fact, it is one of the most needed nutrients you need to be healthy. Many studies also prove that if you take proteins this will definitely help to get into ketosis as well, but be careful. Don’t be excessive on your protein intake. As an example, the classic ketogenic diet used in epilepsy patients is restricted in both carbs and protein to maximize ketone levels and the same diet will also be beneficial for cancer as well by limiting the tumor growth in the body. In other words proteins a great, but if you wish to produce more ketones in your body you will have to make sure that both carbs and protein intake are well-balanced.
The main reason why you should use protein its mainly because you will need enough protein to supply the liver with amino acids that can be used for gluconeogenesis, which translates to making new glucose. In fact, the liver will provide glucose for the few cells and organs in your body that can’t use ketones as fuel, such as your red blood cells and portions of the kidneys and brain. On the other hand, your protein intake should be high enough to maintain muscle mass. This is when your carb intake is low, especially during weight loss.
Keep track Of Your Ketone Levels and Adjust Your Diet as Needed
The three types of ketones in your body are the following: The acetone, beta-hydroxybutyrate, and acetoacetate. These are the 3 kinds that you will be able to measure. This can be done by your breath, blood or from your urine as well. There are several tools available such as the Ketonix meter, which can be used to measure the acetone level in your breath, a blood ketone meter, can also be used to measure from your bloodstream, this work the same way as a glucose meter works, a small drop of blood is placed on a strip that’s inserted into the meter. Finally, the ketone measured in urine is acetoacetate. witch means that the ketone urine strips are dipped into urine and turn in various shades of pink or purple color depending on the level of ketones present in the urine. A darker color reflects higher ketone levels.
To track everything in your keto diet, it is important to use an app that will help you tracking everything you do during your daily meal plan. This includes what you eat when you eat, how much carb and protein you get from the food and so on. In order to track everything in your diet, you will need a way to be organized. To adjust your ketogenic diet, and if you are really serious about losing weight, consider the following:
You’ll have to learn the basics of the keto diet, how it was developed, and how it works, you will also need A 28-Day Meal Plan calendar, learn how to calculate your macronutrients and maintain the proper ratios to stay in ketosis! Plus you can learn how to get into ketosis in as little as 3 days, how to know if you’re in ketosis, how to avoid the keto flu, learn about 5 different styles of Intermittent Fasting to kickstart ketosis and accelerate fat loss. You will be able to discover healthy ways of dealing with social pressures. Includes tips for eating out and guidelines for drinking alcohol. This is what makes weight loss sustainable!
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