Ketosis is basically a metabolism state in a human’s body which instigates the ketone bodies in the human body’s tissues, which can be maintained by a diet that has very less intake of carbohydrates.
Ketogenic Diet is a type of diet which includes high-fats, low carbohydrates, and adequate proteins which is useful in many ways. One of them is controlling the fat content in the bodies resulting in quick and healthy-way weightloss.
Before jumping on the topic of Keto Diet, let us enlighten you how this diet works on the body. Not many know that the carbohydrates consumed by us are actually converted into glucose a.k.a blood sugar by our bodies, resulting in high blood sugar levels. Let’s not forget, that glucose is required to generate energy in the body but in a limited form. Basically having excess glucose content in the body doesn’t let the fat burn-off.
Therefore, to kick-start the process of burning excess fat from the body, one needs to stop taking carbohydrates. Cutting down on the cabs, fritter-away the excess glucose content stored in the human body. The fatty-acids with this diet converts into ketones.
With this gist on the ketogenic diet and its advantage to the body take a note on the 7 simple steps on how to start with keto diet.
These steps are for the beginners who haven’t entered this diet and willing to start with it. These steps will be helpful to understand on how to start with Keto Diet.
1. Reduce the consumption of Carbohydrates in your diet.
Reducing the consumption of carbohydrates is the most important part of the keto diet. Our cells use glucose or sugar as their fuel sources. This also includes the fatty-acids. These all stored by our body in the Liver and muscles.
When we stop taking carbohydrates, the body uses the stored glucose to fuel the cells and this helps in flushing out the excess fatty-acids from the fat stores of our body. Glucose stored in the liver is converted into ketone bodies like acetone, beta-hydroxybutyrate and acetoacetate which is used to fuel the cells in a different portion of our brain.
Limit your carbs to 20-50 net grams per day to start the process of keto diet, letting the stored fatty acids released by the body.
2. Add Coconut-oil in your diet
The second step of keto diet is the consumption of Coconut-oil. Coconut oil provides the body with MCTs (medium-chain triglyceride) which is very good for weight management and protects the heart too. Coconut oil minimizes digestive problems like diarrhea and cramping.
3. Boost-up the Physical Activities
People who are more physically active, tend to produce more ketones in their body. The ones who will engage themselves in the physical activities, the body takes a few weeks to adapt itself for using the ketones in the body making the physical performance temporarily tough. This will prove very beneficial in the process of starting with Keto diet.
4. Intake more of Healthy Fats
For those who are understanding the process of keto diet, should also understand that fat intake is always necessary for the body conditional they are healthy. Consuming more healthy fats increases the ketone levels in the body.
Consume at least 60% of healthy fats from various sources of both plants and animals (meat, eggs, nuts, seeds, and green vegetables).
5. Make a habit of taking short fasts
Another and important step of Keto diet is giving several hours gap without eating. Fat-Fasting is also a quick way to boost the ketones in the body. Both intermittent fasting and fast fasting can help to boost the ketones in the body.
6. Add adequate Proteins in the diet
Proteins are an essential part of achieving ketosis. In the weight-loss process making a balance of low-carb and high in protein diet helps to maintain the ketosis resulting in weight-loss. Consuming too low proteins lead to loss of muscle mass.
7. Check your Ketone Level of the Body and adjust the diet accordingly
Last step of Keto diet is to check the ketone level in your body. There are three types of Ketones as mentioned above, which can be measured either by your breath, urine, or blood.
Once you know the ketone level in your body accordingly one can make the alterations in the diet. A good Physician or a Dietician can help you understand the levels and the alterations required in your diet.