7 tips to ketosis help to ensure a smooth transition into ketosis and prime your body for better fat burning.
Did you know the keto diet depends on your ability to get into ketosis? This is absolutely crucial if you want to reap the benefits of better health and weight loss with a low carb high fat lifestyle.
What is ketosis?
Ketosis is a normal metabolic state where the body uses fat for energy instead of carbohydrates. This is important for several reasons.
First, ketosis is the preferred energy source for our brain. Simply put, the brain loves ketones, those little products the liver derives from the breakdown of fats. The brain utilizes this source of energy (ketones) much better than glucose with better efficiency. Consequently, the brain doesn’t need to work as hard.
Secondly, using fat for energy instead of carbohydrates greatly reduces the inflammatory response kicked up by a diet high in processed foods and gluten products. The result is less pain in joints and muscles caused by inflammation and a decrease in stomach and gastrointestinal problems.
The key to becoming a better fat burner with 7 tips to Ketosis
Okay, this may be a no brainer, but the first key to becoming a better fat burner is to eat less carbs. Most recommend 50 grams of carbs or less per day but everybody is different. I personally like to keep it around 30 gms of carbs per day. If you are looking to get into ketosis quickly, keep your carb count below 30 gms per day. Once you are fat adapted, you can adjust your carbs up a little and see how you do. The carbs you do consume should be high fiber vegetables that are packed with the vitamins and minerals your body needs. Eating good carbs will also help to keep the keto flu at bay, making your transition a little easier.
Drink plenty of water. When eating a keto diet it is important to keep your body hydrated. This will help speed you along to ketosis and also help in the transition from carb burner to fat burner. The recommended amount is usually to drink half your body weight in ounces. Therefore, if your goal weight is 150 lbs, you should be drinking 75 ounces of water per day.
Only eat at meal times. There is a false idea out there that eating a keto diet means you can eat whenever you want to and still get the same results. Now technically, you can become a fat burner eating whenever you want to, but you are setting yourself up for failure if you do. Calories do count and when we aren’t mindful of what we are eating or how often it can lead to failure on the keto diet. Keep your snacking to a minimum and watch out for the hidden carbs found in nuts and cheese.
Skip a meal every few days (also known as intermittent fasting) and allow your body to burn up those excess carbs and dip into your fat stores. The fasting meal forces your body to tap into fat stores and increases fat burning. You’ll find when you eat less carbs and eat more fat, you’re not as hungry. So, take advantage of those times when you can.
Get up and get moving. This can be as simple as taking a walk or parking further away from the grocery store. Anything that gets you moving. I personally have given in to my husbands prodding and have taken up golf. It’s a lot easier with less pain in my joints and fewer pounds on my body. Start small if you have to and stay consistent to speed up the fat burning.
Try Keto Coffee (aka bullet coffee) as a replacement meal in the morning. The MCT oil is a great keto supplement that helps your body produce ketones. The fat also helps satisfy your hunger. You’ll be surprised how long you can go without feeling hungry and the extra energy boost.
Don’t get carried away with protein. Protein is not unlimited on a keto diet. Keep it to around 20 to 25 percent of your diet. This amounts to that old measurement of about the size of a deck of cards for your protein per meal. Ideally, you should be consuming most of your calories from fat.
7 tips to ketosis bonus tip: Test for Success
If you are going to commit to the keto lifestyle it’s important to be able to measure how your doing and if you are in a state of Ketosis. Guessing doesn’t really work. There is only one real way to know for sure and that is to test for ketones in your blood or urine. If you are going to change your life you must have the tools to help ensure your success.
Here is what I have used and have found reliable.
My favorite is the KETO-MOJO 50 Blood Ketone Test Strips and monitor. I prefer this over the urine sticks because I’m a control freak and I want to know exactly where I’m at in Ketosis. I appreciate the accuracy I have with a blood monitor.
The hubs prefers the Urine Ketone Strips from Kiss my Keto. He’s not a big fan of putting a needle into his finger and the cost is significantly less. The only drawback with the sticks is that they become less accurate as you become a better fat burner. This is because the ketones they monitor become more efficiently used by your body and there are less of them in the bloodstream to monitor.
In Conclusion to 7 tips to ketosis
The 7 tips to ketosis, if followed will speed you along your way into ketosis and better fat burning. In addition, it may help minimize the nagging symptoms of keto flu.
If you didn’t get anything else, please pay attention to this… Test for success! You have a few choices of how you test, but I can’t emphasize enough the importance of doing so. Remember, guessing will only lead to frustration and uncertainty. By testing you know for sure exactly where you’re at and at the end of the day, this will help you on your journey better than anything else could.
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