A body starts to break fat for energy, acids called ketones build up in the blood. The ketones formed then eliminated from the body through urine. The presence of ketones in the body means that the person is under ketosis.
The body depends on fat instead of using carbohydrates for energy. Ketosis helps a person to lose unwanted fat. Research stated that ketosis helps in losing weight because it suppresses a person’s appetite.
Reaching the level of ketosis is never an easy task. Hence, some people adhere to the ketogenic diet. There are some important tips to get into ketosis faster.
6 tips to enter ketosis faster
1. Cut carbohydrates drastically
Ketosis occurs when there is a lack of carbohydrates and instead of sugar body forces the usage of fat as a primary energy source. In general, keto dieters consume 30g of carbohydrates or even more than that per day. This limit increases to 100 g if you are an athlete person.
To control or maintain sugar level, reduce heart disease or to reach ketosis, reducing the carbohydrates intake is significant. It is the necessary and fastest way to get into ketosis.
2. Consume healthful fats
Large component in a keto plan is from healthy fats. We must be sure of consuming 70-80% of fat intake in total calories. This helps in using fat as the primary energy source. If the goal is losing weight then it is preferred to lower the fat intake so that it allows the cells to burn fat stores instead of dietary fats.
One get into ketosis faster by consuming healthy fats for example:
Fats from plants: Coconut butter, avocados, olives.
Oils: Avocado oil, coconut oil, MCT oil, flax seed oil and extra virgin olive oil.
3. Ketones level
Supplements like ketones help to get into ketosis faster. The most successful exogenous ketone is made of BHB (beta-hydroxybutyrate) ketones. 78% of the total ketone bodies found in the blood formed from BHB which has abundant ketones. It acts as a fuel source than glucose.
Sometimes within 24 hours, you can get into ketosis by consuming exogenous ketones. But however one has to continue on a keto diet, eating low carb. Supplements can help in reducing the time with fewer side effects.
Ketones level measured by several tests:
4. Intermittent fasting
Fasting can help people to stay in a state of ketosis. It has a number of health benefits like reducing sugar level in the blood, faster weight loss and improved concentration. When a keto diet is in combination with fasting it reduces weight and fat faster and ketosis achieved faster.
Further, in a few controlled cases, the doctor recommends 24 and 48 hours of a long fasting period. A doctor consultation before fasting is an important step.
5. Physical activity
Physical activity helps deplete the body of stored glucose. When there are low carbohydrate intake and low glycogen level in the body, body energy is obtained by burning fat. Therefore, an increase in physical activity/exercise can help in entering ketosis faster. The more the person eats more the energy must be spent. The body takes time to use fat instead of glycogen
6. Consumption of coconut oil
Firstly, to reach and maintain ketosis state coconut oil is helpful. A study focused on Alzheimer’s disease stated that ketones levels increase with the help of coconut oil.
MCTs (medium-chain triglycerides) are present in coconut oil. These MCTs are easily absorbed by the body. These fats directly sent to the liver, which changes them into either energy or ketones.
Ketosis is a natural process in the body. In this process, the body burns fat, later used as energy. If ketosis maintained for a short period of time it involves minimal risk. But, due to the high risk of complications in diabetes type 1 patients avoid ketosis in them.
Moreover, long-term ketosis avoided because it causes nutritional deficiencies and fatigue.
Making some changes in lifestyle and eating healthful diets, measuring ketones level and dietary changes, will definitely help a person to get into ketosis faster.
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