Crucial Tips to Get Into Ketosis
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. Studies have found that diets that promote ketosis are highly beneficial for weight loss, due in part to their appetite-suppressing effects.
Emerging research suggests that ketosis may also be helpful for type 2 diabetes and neurological disorders, among other conditions. That being said, achieving a state of ketosis can take some work and planning. It’s not just as simple as cutting carbs. Here are 7 effective tips to get into ketosis.
Include Coconut Oil in Your Diet
Eating coconut oil can help you get into ketosis. It contains fats called medium-chain triglycerides. Unlike most fats, MCTs are rapidly absorbed and taken directly to the liver, where they can be used immediately for energy or converted into ketones. In fact, it’s been suggested that consuming coconut oil may be one of the best ways to increase ketone levels in people with Alzheimer’s disease and other nervous system disorders.
Increase Your Healthy Fat Intake
Consuming plenty of healthy fat can boost your ketone levels and help you reach ketosis. Indeed, a very low-carb ketogenic diet not only minimizes carbs, but is also high in fat. Ketogenic diets for weight loss, metabolic health and exercise performance usually provide between 60–80% of calories from fat.
Maintain Adequate Protein Intake
Achieving ketosis requires a protein intake that is adequate but not excessive. The classic ketogenic diet used in epilepsy patients is restricted in both carbs and protein to maximize ketone levels.
Test Ketone Levels and Adjust Your Diet As Needed
Like many things in nutrition, achieving and maintaining a state of ketosis is highly individualized. Therefore, it can be helpful to test your ketone levels to ensure you’re achieving your goals.