The Keto diet is an effective way of getting into ketosis
Have you ever considered the thought of shifting from your normal cookies to protein powder cookies? Well, if you want to shed some weight, then now is the time to grab that guide on how to make the best if it’s your first attempt.
Maybe you find exercise to be too rigorous for your body to withstand, or you may be too lazy to go to the gym. Cutting on the usual amount of food you’re used to taking, on the other hand, may seem to be too much of a sacrifice that you’re not willing to take. Whatsoever the case, the ketosis diet plan may be the perfect solution you have been seeking. Let’s continue reading this article to learn more about ketosis and how quickly you can get into it.
What is Ketosis?
Are you familiar with ketosis, or is it your first time hearing of it? Ketosis is a metabolic process by which the body converts fat stores into energy instead of glucose, as is always the case.
The body requires energy as a by-product, and without glucose to synthesize that energy, the body will work with an alternative, which is proteins. When ketosis begins, the liver works much harder to produce many ketones, which are used to provide energy.
Ketones are always there even with carbohydrates, but they are ever produced in tiny quantities. To increase ketosis levels, you will have to stop consuming carbohydrates deliberately. This will, in turn, make the liver accelerate its production of ketones from the body fats.
Get rid of excess fats with ketosis
As we’ve learned, ketosis is due to the absence of glucose to produce energy, thus substituted by fats. You may be wondering why you should do this or if it’s even necessary at all. Health-wise, it is very beneficial since it allows your body to oxidize those fats faster, thus getting rid of excess fats in the body.
This may sound much more interesting to those struggling with extra weight or maintaining their body size by not having too much fat. Nonetheless, it’s not just for those who want to shed some weight. If you’re a bodybuilder, then you may want to consider a keto diet.
This is because it doesn’t just burn fats but also helps with muscle formation. It also decreases your risk of getting diabetes. If you already type 2 diabetes, then certainly, your medical practitioners have already hinted if not advised you on a keto diet.
How Fast Can I Get Into It?
The easiest and fastest way to get into ketosis is by lowering your carbohydrate consumption drastically to 20 grams a day. If you cut on your carbs that much then it won’t be long until the body starts tapping into the fat reserves for some energy. Consistency is a vital issue here. You have to maintain that level of carbohydrate intake if you want results that fast.
Physical activity also helps get into the process faster if you participate in exercises that help burn calories faster. This might not be easy at the beginning though since your body will experience a shortage in terms of energy supply. However, you can take a walk or stretch a bit. Fasting is also a quicker way to get there.
Ketosis with intermittent fasting can be helpful for those who fear hunger. Whichever way you decide to get into it faster, avoid using supplements.
Benefits of Ketosis
Ketosis enhances athletes’ performance
Ketosis for weight loss is one of the key advantages as it helps treat those with obesity. It can be used as a treatment for those with diabetes as it helps with blood sugar balance and enhances insulin sensitivity. For athletes, it enhances their performance by improving their energy levels as well as oxygen capacity.
It helps with appetite regulation and food cravings. You will no longer feel the need to eat as frequently as you used to. Sometimes, you may not even feel hungry at all and may forego some meals. The Keto diet has also been proven to help manage seizures in both children and adults resistant to anti-seizures.
Downside of Ketosis
Everything that comes with positivity almost always has a downside as well, and ketosis is not an exception. With ketosis, you consume more fats and fewer carbs, however, consuming these fats non-selectively and at a higher amount can cause your triglycerides levels to skyrocket.
With that, you’re exposing yourself to increased risks of heart disease, heart attacks, or even stroke. Instead of helping, you’ll be causing more harm to yourself. It can also lead to high cholesterol levels in the body, which can result in atherosclerosis.
Ketosis with exercise can be equally harmful as it may lead to muscle breakdown. When the body lacks energy completely, it may opt for reserves in the muscle.
How to Know If You Have Achieved It
Some of the most common ketosis characteristics include; headache, and fatigue mainly because of low energy levels.
You may experience some dizziness or nausea, brain fog, low energy, and gastrointestinal discomfort. You may not experience all the symptoms mentioned, but to be sure you get a ketosis test kit and get the assurance.
Ketosis is a sure way to cut that extra weight since the body will begin to tap into those fat reserves once it realizes there is no glucose to oxidize. However, it’s not recommended for everyone.
For instance, pregnant women and those with type 1 diabetes can expose themselves to some serious harm. It’s advisable to consult a dietician before you start ketosis so that they can advise appropriately on just how much your body can take or how far it can go.
Have you tried ketosis before, and did it work for you? You can share your experiences in the comments!
Author’s bio: A man who’s dedicated his entire life to studying healthy food habits and other related stuff that has to be definitely incorporated for healthy living. Nicolas Desjardins works as a nutritionist for years and can explain the nutritional contents of food to help you resolve eating disorders.