Usually, people always assume that the keto diet is an extremely restrictive practice. Well, it is and it isn’t. If practiced right, you can replace your old habits with new and much healthier ones all at once.
One huge challenge while getting into this nutrition plan is to properly adopt and maintain the state of fat adaption in the body since a ketogenic diet trains an individual metabolism to run completely off of ketone bodies and fatty acids. Below are some advanced tips on how to get into and maintain ketosis.
Invest in sporadic fasting.
Intermittent fasting is one of the best ways to get into and maintain ketosis as you will be reducing calory intake while consuming less carbs and proteins. It’s recommended to ingest less carb before commencing this diet plan in order to avoid a hypoglacemic episode.
To get started I suggest breaking your day into a building phase (period between your first and last meal) and cleansing phase (period between last and first meal). You can begin with 12-16 hours of the cleansing phases and approximately 8-12 hours of the building phases respectively. During the fasting period, stay hydrated and consume plenty of herbal tea. This helps improve ketone production while stabilizing blood sugar levels more effectively. Click here for more about the keto diet.
Engage in regular exercise.
Through regular exercising, the GLUT-4 (glucose transport molecule) receptor is activated in the muscle and liver tissues. This receptor is crucial in ketosis as it aids in sugar acquisition from the bloodstream so as it can be stored as glycogen in the liver or muscle tissues. Consequently, this allows you to handle even a little more carbohydrates since the body wants to convert them and store them into both the liver and muscle tissues.
Buy a food scale.
For every individual running on a diet, investing on a good food scale is always a critical decision. Accuracy is key when trying to keep an eye on what you are putting into your system. If you are regularly tracking the amount of calories and counting your carbs, you will need to have a rough idea on how much you are eating.
People tend to measure the amount of food they consume by simply “eyeballing” it. We all know this always blows out of proportion in most scenarios. 7oz of ground beef always turns out to be 12oz or even 17oz. The spoonful of peanut ends up being 3 tablespoons worth. Seriously, go get a good food scale today.
Check on your bowel motility.
Constipation is one of the biggest challenge facing individuals running on a keto diet. You will not be able to maintain ketosis if you are constipating as this boosts stress hormones and blood sugar levels. The following are some of the reasons one may end up being constipated: Dehydration, inadequate fibre intake, less electrolyte and chronic stress which shuts down gastrocolic contractions.
The best way to curb constipation is through correcting your yeast and bacterial overgrowth issues. Moreso, you can consume a lot of clean water while doing extra magnesium supplementation. Green drink intake will also help boost the calcium, magnesium and pottasium levels. Click here for more about the keto diet.
Understanding how your body tolerates stress while adhering to the above tips can play a long way towards ensuring effective ketosis. Healthy lifestyle strategies will also allow you to get into and maintain ketosis at the same time. This inturn will prepare you to achieve optimal career performance, great energy to drive you through relationships and recreational activities and get a lean physique at the same time. Click here for more about the keto diet.