How to Achieve Ketosis Quickly?
One of the diets that are being discussed is the keto diet. Many are implementing this diet because of the many benefits that are obtained apart from losing weight. Then how can the body reach ketosis? This article will provide an overview of things so that you can reach ketosis.
How Does the Ketogenic Diet Work?
The keto diet is a diet that consumes high fat, moderate protein, and minimal carbs. This is intended so that the body can use glucose as energy with glycogen, and then ketones will be used as the main energy source.
Ketones are made when the body does not consume food or when glycogen stores have run out. Ketones come from body fat, which is burned for energy. But keep in mind that changing from glucose, to glycogen as fuel, and then to ketones – is a long process, not instantaneous. And it can be different depending on the conditions of each.
How to start a keto diet?
For those interested in the keto diet and want to start, then the thing to remember is to maintain 70% of your daily fat intake and consume only 5% of carbohydrates, including sugar. When you start, you need between two and four days to limit carbohydrate consumption (20 to 50 grams per day) to reach a metabolic state called ketosis, where the body uses ketone fuel.
Keto Diet Tips For Beginners
For those of you who are trying the keto diet for the first time, you have to go through the previous induction phase, wherein this phase you will fast, namely by stopping eating since 8 pm, and you can eat after 12 noon the next day.
You will live this phase for 7 days, and after you can pass the induction phase, you will undergo a consolidation phase and a maintenance phase. For those of you who want to lose weight, here are tips that can be done so that the results are more optimal:
1. Live with Discipline
Discipline is the most important key for this diet to be successful. It would be best if you committed to avoiding carbohydrates and sugars such as carbohydrates in flour, potatoes, and noodles. This is so that the keto diet can reach ketosis. Because if you are still violating this, it will be difficult to reach ketosis so that the fat in the body will not be burned for energy.
2. Experiencing Keto Flu
At the starting point of this diet, expect feeling weak, headaches around day7- day 10. Well, this condition is called keto flu. This is quite natural where the body adjusts to reduced carbohydrate intake and begins to get used to burning fat as an energy source. After all, if the body is used to the diet that you are on or the keto diet, the flu will disappear over time. So there’s no need to worry!
3. Maintain mineral and body fluid intake
You need to know that your kidneys will release extra fluids and electrolytes when you are on a keto diet and experiencing a ketosis condition. So, make sure that you replenish adequate sodium and potassium intake. Don’t forget to drink lots of water to avoid hyponatremia(low sodium) and hypokalemia(low potassium).
4. Pay attention to health conditions
Several conditions must be considered when you want to run this keto diet. For example, if you have high blood pressure and high cholesterol, or have gallstones, gallbladder problems, diabetes, etc. You need to discuss or consult about this. Of course, this aims to avoid bad things that happen.
5. Make a Food List
For your diet to be more effective, it’s a good idea to make a list of what foods can be consumed or not. While in the induction phase, try to consume no more than 20 grams of carbohydrate intake. And for fat intake, it’s good to come from pure meat and avoid processed foods such as sausages, nuggets, and meatballs.
Mistakes in the keto diet that make you lose weight
One of the most effective and effective diets for losing weight is currently popular among the public. Where this diet can not only lose weight, but it is perfect for health, you know. But it turns out that not everyone on the keto diet can succeed and get what they expect. There are some mistakes that sometimes you don’t realize you are doing so that they don’t lose weight and fail to get to the ideal weight. What are some of them?
The following are mistakes in the diet that make it difficult for you to lose weight:
1. Eating too many calories
When doing the keto diet, you must limit carbohydrate intake and increase fat intake, which is quite a calorie-dense. Where each gram of fat contains 9 calories, while each gram of carbohydrates contains 4 calories.
So when you reduce the number of carbohydrates and replace them with fat, maybe you increase your calorie intake in the diet menu. Whereas in the keto diet, you will get a source of energy from fat. So, if you consume too many calories in the daily diet menu, fat accumulates in the body; this also applies to any diet. You should not over-consume calories. The best way to do this is by utilizing our keto calculator.
2. Your body is not experiencing ketosis
Have you been on this diet, but it didn’t work? Maybe your body isn’t actually experiencing ketosis. Actually, when determining the presence of ketosis in the body, it needs certain calculations. One way is to analyze your food intake, making it easier to find out whether your body is fully in ketosis or not. So, you need to know whether you have been running this diet well? You may still be consuming carbohydrates beyond the limit, such as rice, potatoes, bread, starchy vegetables, juice, or any candy. It could be that you don’t pay attention to what dietary rules are required and avoided, for example, still consuming carbohydrates that you think are harmless or interfere with the keto diet.
Therefore, it is necessary to know what foods are good for consumption, for example, green vegetables or berries. However, to reach ketosis in the body can be different for each person. So, if you don’t have any changes when you have done this diet, you can examine what ketogenic status we are experiencing.
3. Mentally Stressed
Are you experiencing stress while on this keto diet? Maybe one of the reasons your body doesn’t experience ketosis is stress. Is there a relationship between diet and stress experienced? Of course, there is, because if you are under stress, there is a body hormone, namely cortisone, which is produced by the body. This causes fat to remain in the body and retain water, and increased cortisol levels can come from anxiety or lack of sleep. If this continues, the body will not be able to burn fat optimally. Then how do you avoid stress? Make sure you have a good sleep pattern and maintain a healthy diet. It can also do other positive activities that relax the mind, such as exercise, reading a good book, taking a shower, or watching a movie.
4. Erratic ketosis process
If the ketosis process is erratic, then this can inhibit weight loss. It does take process and time for fat to burn optimally, and it’s not an instant thing. It takes persistence and commitment to achieve the desired results.
5. Excessive consumption of sweet foods
Are you still consuming sweet foods while on the keto diet? If so, then you have to stop this habit. However, sweet foods have low carbohydrates and are high in nutrients. It looks very delicious, but some of the sweet foods are high in calories. So if you still consume these foods, your body weight will not decrease.
How long does it take to reach ketosis?
Many people want to achieve ketosis. In addition to losing weight, it turns out to be useful for health, such as diabetes. It increases mental awareness and balances hormones in the body. However, to reach ketosis is not easy; you have to go through the process in the right way.
So, how long does it take for the body to get into ketosis? This is indeed questioned a lot by someone who is doing this diet or is still planning. Well, everyone has a different time depending on factors and diet. However, the average person will generally begin to enter ketosis within 1-3 days. Keep in mind that this only starts with ketosis, because changing your metabolism is not something you get quickly, especially if your lifestyle is not supportive.
When you enter ketosis at the beginning, your body will take the glycogen, stop food intake, make glucose slowly decrease, and utilize glycogen to supply blood sugar in the body. The body’s insulin level will also decrease due to low sugar levels so that the body breaks down the origin of fat in the liver. At this stage, glucose is no longer a source of energy but ketones. Here you have to be careful because you are vulnerable to returning to glucose metabolism if your diet is still wrong. Your body will accept this process in 1-2 weeks because the body needs time to adjust. And it will be more optimal in 3-4 weeks.
So how to achieve ketosis fast?
For those of you who want to get faster results, there are several techniques you can do to speed up your body to reach ketosis, including:
1. Sunnah Fasting:
f you are a Muslim, you can use this method to reach ketosis quickly. But if you are not Muslim, you can try intermittent fasting. Where you won’t eat in the morning. And can eat during the day or evening. But keep in mind to break the diet recommended in the keto diet.
2. Exercising: Indeed, exercise is an effective way to lose weight fast. Aplagi when coupled with a good keto diet. If you don’t like sports, you can start with something light, like walking, planks, or pushups. Exercise will make glycogen burn faster. You can start by exercising at a low intensity, so you don’t increase your cortisol too high.
3. Coffee or caffeine: Did you know caffeine can reduce appetite? Well, drinking coffee is also an effective way to reach ketosis quickly. You can drink a cup of pure coffee without sugar in the morning, to be free from hunger. If you don’t like coffee, you can replace it with tea.
4. Sleep: You need to know, when sleeping, our bodies still burn calories. So sleep is the best time for the body to regenerate cells.
5. Limiting carbohydrates: Indeed, the key to the success of the keto diet is to minimize carbohydrate intake, so avoid foods that contain high carbohydrates such as rice, noodles, bread, and others.
How to measure ketone levels in the body?
Ketones are the end product of fat metabolism, where in the body will be broken down into fatty acids to the smallest form called ketones. It consist of 3 compounds: Acetone, acetoacetic acid, and ß-hydroxybutyric acid.
The ketones produced will be used when the glycogen is used up, so the body uses fat as an energy source. Then how can you measure ketone levels in the body? Here are some measures that can indicate when the body is in a state of ketosis:
- Low blood sugar levels
- There are ketones in the urine
- There are ketones in the blood
Why switch to Keto Diet?
The keto diet is a diet that is proven to be able to lose your weight; in fact, it not only makes your body ideal, the keto diet is also beneficial for health, especially for those with diabetes. And initially, the keto diet is a therapy for people with diseases. So, it’s no wonder that many people choose this diet to maintain their daily diet.
So that’s an explanation of how the body can reach ketosis. Basically, several factors make it difficult for the body to get ketosis. You can consult with experts or doctors to ask what things to avoid and do, because everyone has a different metabolism, even food can be different for each person.
It takes discipline and commitment so that you can succeed in running this keto diet. Of course, if you succeed, the dream of getting an ideal body and a reduced waist circumference will come true. Because it is undeniable that having a slim body will make you more confident and make you look more attractive, right? So are you interested in applying the keto diet?