The best way to get into ketosis is the ketogenic diet, which revolves around eating foods rich in natural fats. Eating only moderate protein and restricting the number of carbohydrates eaten each day.
For those who are overweight or not, going into a state of ketosis to improve health can be helpful for many reasons, including improving energy levels, mental abilities and mood stabilization.
- 1 What is the ketosis diet?
- 2 How do you get into ketosis?
- 3 Types of feeding in the ketogenic diet
What is the ketosis diet?
It is the result of following a ketogenic diet or ketosis diet or also with a low-carbohydrate dietThis can be done when glucose is drastically reduced in carbohydrate-rich foods. Finally, the body is forced to find an alternative fuel source that is fat.
Because of the lack of glucose, which is a fast source of energy, the body automatically begins to burn fat. Instead, it produces ketones that increase to a certain extent entering a state of ketosis (1), which would lead to effective and above all healthy weight loss.
What is ketosis? And how it works:
What happens during this process is that the liver breaks down fat into fatty acids and glycerol through a process called beta-oxidation. The body then breaks down these fatty acids into energy-rich substances called ketones that circulate in the bloodstream.
There are three main types of ketone bodies, which are water-soluble molecules produced in the liver: acetoacetate, beta-hydroxybutyrate (1) and acetone. Acetoacetate (2) is mainly a specific ketone body, which is responsible for supplying the necessary energy to the body and is formed by a process called ketogenesis.
The end result of this process is to keep the ketones out of the circulating ketones or ketones, which are responsible for altering the metabolism in such a way that some people would classify it as an infallible fat burning machine.
The main goal of the ketogenic diet is to keep the body in a metabolic state of ketosis, or fat burning. This is achieved by following a very low-carbohydrate but high-fat diet, which includes only moderate amounts of protein.
Foods that should not be eaten include bread, cereals, processed snacks and sugary drinks. While foods such as butter, beef, fish and non-starchy vegetables are the main food choices during this diet, providing the majority of the daily calories needed by 80%.
- The consumption of glucose in foods such as grains, starchy foods, fruits and others decreases significantly with the ketosis diet.
- The body is forced to take energy or fuel alternatively from fats (avocados, coconut oil, salmon, etc.).
- During the absence of glucose, the body burns fat and produces ketones instead.
- By increasing ketone levels in the blood it gives way to a state of ketosis.
- The state of ketosis contributes to healthy and stable weight loss for the body.
How do you get into ketosis?
Ketosis induction requires limiting carbohydrate intake. This way, the glucose supply to your cells can be cut off. In addition to severely limiting your intake of carbohydrates, you also need to limit your intake of protein, which may be converted into small amounts of glucose.
Types of feeding in the ketogenic diet
- If you intend to follow a strict ketogenic diet, you aim to get 60 to 80 percent of your daily calories from fat sources. About 15 to 35 percent of the calories should come from protein sources, and only about 5 to 10 percent from carbohydrates.
- Based on the fact, authorities recommend getting 45 to 65 percent of your calories from carbohydrates and only 20 to 35 percent of your calories from fat. This will probably be very different from what I was used to.
How long does it take to get ketosis?
This result will depend on certain elements including the strict way to limit carbohydrate intake. Also certain variables that may be out of your control such as genetics, medical history, body composition and ultimately energy needs.
It is advisable to strictly follow the list of foods allowed in the ketogenic diet, which will allow you to see favorable results and improvements within a couple of weeks.
Symptoms of ketosis
Here are some of the symptoms you may experience during this process:
- Tiredness and lack of energy.
- Difficulty sleeping.
- Increased cravings, especially for carbohydrates or sugar.
- Digestive problems such as constipation or swelling due to fluid retention (especially after the highest carbohydrate days).
- Feeling of weakness during training and lack of desired recovery.
- Presence of temperamental attitude and irritability.
- Absence of libido.
- Bad breath.
During this process, you may also notice improvements in several health markers, as well as suppression of appetite. Here are some of the advantages of an effective transition to this process:
- Weight loss (due to fluid and fat loss)
- Decreased appetite and cravings. As the days go by, you will notice a decrease in eating for several times a day. In fact, appetite suppression is one of the most significant signs of ketosis.
- Improvement of energy levels, concentration and mental performance (especially after a certain time). The transition from the energy drop to a significant improvement will be noticeable.
You can feel confident that you are in ketosis by measuring ketones in your blood, breathing, and urine. Among the tools we can use are:
- Using a blood ketone meter-These use test strips and provide accurate measurements of BHB ketone levels in your blood.
- Performing urine tests: You can measure ketone levels using inexpensive urine strips. They are cost-effective and simple to do.
- Use of a breathalyzer: These measure the ketone body called acetone and do not require strips, however, they may not be as accurate or effective as blood tests.
Sources of wild and grass-fed animals:
- Pasture-fed beef (beef, lamb, goat, venison), fish and shellfish ,pasteurized pork and poultry, eggs, butter
- Liver, heart, kidneys and other organ meats
- Pig fat, tallow, chicken fat, duck fat, goose fat, clarified butter / butter, coconut oil)
- Monounsaturated (avocado, macadamia and olive oil)
- Omega-3 polyunsaturated fatty acids, especially of animal origin (fatty fish and shellfish)
- Curly kale
- Brussels sprouts
Other options include:
- Spaghetti pumpkin
Fruits should be limited and consumed in VERY small amounts, as they have a high sugar content. When eating fruits, choose low sugar options such as:
- Sour cherries
Food prohibited from entering ketosis
All grains and foods made from grains, even whole grains, should be avoided because they contain too many carbohydrates and will interfere with ketosis, slowing down weight loss. That includes the following:
- Sprouted grains
- Breads made from any of the above
- Pastes made from any of the above
- Cookies, cookies, or pizza crusts made from any of the above
Beans and legumes:
While beans provide nutrition for those on a regular diet, they are not suitable for the ketogenic diet because of their high starch (carbon) content:
- Black beans
- Green peas
- pinto beans
- Large beans from the north (white beans)
This includes tropical fruits, fruit juices, dried fruits and fruit shakes (mostly). If you have fruits, make sure you have low sugar options like blueberries, blackberries, and raspberries, and eat very sparingly. Fruits to avoid include:
- All fruit juices
- Fruit shakes
- Dried fruits such as raisins, dates, dried mango, etc.
- Fruit syrup
- Fruit concentrates
As a general rule, it is good to avoid vegetables that grow under the ground and focus more on leafy greens. The high starch content of some vegetables, such as those listed below, is problematic because, as with beans, high starch means high in carbohydrates.
- Sweet potatoes
- Sweet potatoes
This is a big one because very few people are immediately willing to sacrifice alcohol. Although it may not be as harmful to ketosis as foods rich in carbohydrates, too much alcohol can easily decrease fat loss in ketosis. In addition, many alcoholic beverages have carbohydrates to care for, such as:
- Wines (especially sweet wines)
- Mixers containing juices, flavoured syrups and soft drinks
- Flavoured liqueurs
What recommendations should I follow before starting the ketosis diet?
In order to start this diet, it is important to note that it is different from most other common diets. Including many popular low-carbohydrate diets, as it involves significantly changing metabolism.
Among the testimonies of people who have practiced the ketosis diet, it is vital to take a 3 or 4 week adjustment time. It allows them to experience fewer negative symptoms associated with the early stages.
When you go into ketosis, it is common to notice certain signs and symptoms that will gradually let you know that your body is changing. Although the practice of the ketogenic diet may be challenging at first, causing some visible side effects between the first and second weeks, these may disappear over time.
How to obtain positive results in the rapid ketogenic diet?
- For optimal results and the fastest improvements in terms of blood sugar and weight loss, it is recommended to eat between 20-30 grams of net carbohydrate (total grams of carbohydrate minus grams of fiber) per day.
- It is usually best to include more carbohydrates to begin the transition to ketosis, to help you avoid severe side effects. 50 to 60 grams of net carbohydrates are recommended at first, while working to decrease from 20 to 30 grams if desired.
- Note that the ketogenic diet takes into account”net grams of carbohydrates,” not just”total grams.” Net carbohydrates are the amount of carbohydrates remaining after subtracting grams of fiber from the total grams of carbohydrates.For example, if the vegetables you are eating have 5 grams of carbohydrates total, but 3 grams come from fiber, the total number of net carbohydrates is only 2 grams, which is the number you add to your daily total.
- Be sure to drink plenty of water throughout the day and also increase your intake of electrolytes, especially potassium from things like green leaves and avocado.
- Exercise can also help you get ketosis faster, although in the early stages this can be difficult due to low energy levels.