How to begin Keto for Weight Loss?

Everyone seems to be going crazy with the benefits of the keto diet and every other person is following it religiously too.  The low carb and high-fat eating diet plan is the perfect choice to make if you want to lose weight. It has gathered a lot of appreciation lately due to the way it turns your body into a fat burning machine for good and effective weight loss.

What is Keto Diet?

The ketogenic diet or keto diet is one of the most appreciated and famous diet plans these days. It focuses on the amount and type of carbs and fats that you can consume so that your body can burn the stored fat and help you with weight loss.

Keto diet emphasises on the production of “ketones” which are small molecules that help in fueling your body’s ability to burn fat. Ketones are produced by the human body when you have low carb intake and a very moderate amount of protein.

The keto diet runs your body on fat and by burning fat throughout the day, through ketones. As glucose levels become low, the body can burn fat rapidly. Through the keto diet, the human body can access the stored fat and burn it swiftly. This is why the ketogenic diet is considered ideal for people who are trying to lose weight.

Tips for Achieving Ketosis:

First of all, please understand that keto is not unhealthy as a lot of people have stated it and has a bunch of health perks if you do it in the right way. It is a normal, metabolic state which runs on ketones instead of glucose. Ketone is your major source of energy during ketosis, and this metabolic state is the best thing to obtain for a good weight loss. The key rule to starting or entering ketosis is to lower your carb intake and boost your healthy fats, keeping your protein intake moderate. However, it is not as easy as it might sound, and for beginners, it can be a little tough too. Thus, here are some quick tips that will help you begin keto and enter the state of ketosis quickly. Just make sure that you don’t lose your determination because this can be a little hard at the start.

●       Coconut Oil is a Must:  Coconut oil is one of the best things to add to your keto diet (or a must have to be honest) as it is highly beneficial for ketosis. This is because it has medium chain triglycerides in it. These are an incredible source of fat which is absorbed rapidly and are utilized by the liver, as a source of energy. Thus, it can boost your ketone production and push your body in the state of ketosis quite swiftly. Also, if you are working with a proper dietitian, then he/she will also tell you to add coconut oil to your diet.

●       Make sure you are active Physically:  Due to low carb intake, it is important to engage yourself in physical activity, so that ketone production is boosted. With carb intake being low, storage of glycogen is extremely low as well, which means that the body looks up to stored fat for energy purposes. Don’t get into the struggles of joining a gym for physical activity. You can indulge in brisk walking for 30 minutes daily or an hour too, or you can go for cycling as well. Just make sure that you are bringing your muscles to work in the form of some exercise.

●       Fasting is a great way too: Fasting ketosis is also a much-used method of keto diet by the majority of people as it pushes the body into ketosis rapidly. Intermittent fasting is the best type of fasting ketosis as it boosts the creation of ketones like none other. Short fasts usually don’t enhance the level of ketones as much as longer fasts do. Thus, it is recommended that you try the 8 and 16-hour eating window, which ensures great levels of ketone production and wonderful weight loss as well.

●       Protein intake needs to remain moderate: Put aside all the myths about the keto diet, which suggest you have a low protein intake. With protein levels going low, your body won’t be able to lose weight, and even if it does, it won’t be a balanced and healthy weight loss. Protein ensures that the production of amino acids is happening in the right way, which regulates several functions within the human body. Thus, to push yourself into ketosis, you need to lower your carb intake, eat more healthy fats and keep your proteins along as well. Nobody wants to lose their lean body mass and protein will help you in staying fit and healthy while losing the bad fat.

●     Get a Ketone Test: Many people doubt that they are not entering the state of ketosis and it might be true but you never really know right? Every individual has their body type, and they need to restrict their carb intake accordingly, too. A very low carb intake might work for one person but not be beneficial for another.  If you think that your body is not responding very well to the keto diet, then you might have to get a keto test done. This will help you in understanding how much more restriction is required to get your body in the phase of ketosis. It is also great if you get in touch with a good dietitian for this.

FINAL VERDICT:

Entering the state of ketosis or pushing your body towards it, does seem a little hard in the beginning. Being honest, it is going to boost symptoms like headache, nausea and dizziness too as your body is not used to utilising ketones for energy. However, within a few days, your body will feel more powerful and amazing than before, and you will realise that you have entered ketosis successfully. By adding the tips mentioned above in your daily routine, you can push yourself into ketone production swiftly and a little faster too. It is always best if you have a good dietitian backing you up and providing you with all the basic list of the do's and don'ts while on keto.