5 Easy Ways to Achieve Ketosis
Being in a state of Ketosis is one of the goals of a Ketogenic Diet. Ketosis is a metabolic state that occurs when we decrease our carbohydrate intake and increase healthy high fat foods. This macronutrient switch takes us from being a sugar burner to a fat burner. This often leads to increased energy and fat loss, as well as a host of other benefits. It’s no wonder this lifestyle has become one of the most talked about and researched diets for long term health.
But how do we ACTUALLY get into Ketosis and is it the same for every person who switches to a Low Carb/Keto Diet? Simply put, when we decrease the amount of carbohydrates in our diet, we deplete our stores of sugar or glycogen. As a result, the liver breaks down our stored fat and creates ketones to be used as a “new fuel” source for energy. When our body starts to produce ketones, we are considered to be in a state of Ketosis. The process can be different for everyone. Some may reach nutritional ketosis in a few days, others in a few weeks, it can vary.
How Do I Know if I’m in Ketosis?
5 Easy Ways to Achieve Ketosis:
1. Reduce consumption of carbohydrates and increase consumption of healthy Fat. A typical Ketogenic Diet has a macronutrient split that consists of 70-75% Fats, 20-25% Protein and 5-10% Carbs. For many people this may translate to a daily consumption of 20-30 net carbs per day.
2. Try Intermittent Fasting. Fasting is a great way to increase ketone production and help you achieve ketosis. On a Ketogenic diet, many people incorporate fasting windows of 16-20 hours, this is easily achieved by eating dinner at 7pm and fasting until 11am (or 3 pm) the next day. You can always start out fasting for 10 or 12 hours and build up.
3. Add MCT Oil. MCT oil is a great addition to your Keto diet and I use it every day. Medium Chain Triglycerides, or MCT’s for short, bypass digestion in the gut and are sent to the liver where it is converted to ketones for an instant energy boost! One of the easiest ways of adding MCT to your diet? Have a serving of our ice cream for dessert!
4. Get Moving! Exercise helps to deplete glycogen stores and can help increase ketone production. Take your Dog for a walk or some form of resistance training.
5. Moderate Protein Intake. The Ketogenic Diet is a High Fat, Low Carbohydrate, Moderate Protein Diet. Too much protein can spike insulin levels and be converted to sugar. This can result in a delayed ability to reach Nutritional Ketosis.
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