As we’ve noted in parts 1 & 2 ketosis is a normal metabolic process that provides several health benefits.
During ketosis, your body converts fat into compounds known as ketones and begins using them as its main source of energy. With that being said, achieving a state of ketosis can take some work and planning. It’s not just as simple as cutting carbs. It can take some people days and others weeks.
Normally, your cells use glucose, or sugar, as their main source of fuel. However, most of your cells can also use other fuel sources. This includes fatty acids, as well as ketones. When carb intake is very low, glycogen stores are reduced and the hormone levels of insulin decline. This allows fatty acids to be released from fat stores in your body. Using fat as your fuel!
The level of carb restriction needed to induce ketosis is somewhat individualized. Some people need to limit net carbs (total carbs minus fiber) to 20 grams per day, while others can achieve ketosis while eating twice this amount or more. Staying at 20 grams of carbs per day are advised for people who want to get into ketosis to promote weight loss, control blood sugar levels or reduce heart disease risk factors.
Clean Cut Tips To Achieve Ketosis:
One tip we use is eating coconut oil. It can help you body get into ketosis. It contains fats called medium chain triglycerides (MCTs). We talk about these a lot in our program. Unlike most fats, MCTs are rapidly absorbed.
Ketogenic diets for weight loss, metabolic health and exercise performance usually provide between 60–80% of calories from fat. Furthermore, because fat makes up such a large percentage of a ketogenic diet it’s important to choose high-quality sources.
Another way to get into ketosis is to go without eating for several hours. Intermittent fasting, a dietary approach that involves regular short-term fasts, may also induce ketosis.
Achieving ketosis requires protein intake that is adequate but not excessive. Although losing weight typically results in the loss of both muscle and fat, consuming sufficient amounts of protein on a very low-carb ketogenic diet can help preserve muscle mass.
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Watch this short video on Ketosis
There three types of ketones — acetone, beta-hydroxybutyrate and acetoacetate — can be measured in your breath, blood or urine. You can purchase test strips to actually see if you made it into ketosis, which is very cool. They can be found at your health food store or on Amazon.
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