Overview on the Keto Diet and Ketosis
The Keto Diet is extremely low carb and high-fat diet that forces the body into a Ketosis state. The Keto diet makes you burn molecules called ketones for energy and when you do this diet, your metabolism improves, muscle mass increases and blood pressure and heart disease risk profile improves.
Whenever we talk about the Ketogenic Diet, there comes a question on Ketosis. Here is a brief of what is Ketosis and what you need to do in order to reach ketosis.
Ketosis is a natural metabolic process, When the body does not have enough glucose for energy due to lower carbs intake on a Keto diet, it burns stored fats and this results in the build-up of Ketones within the body.
1. Restrict Carbohydrate Intake
Limit your net carb intake to 20 grams and total carb intake to 35 grams in a day, if you want to reach ketosis.
2. Restrict Protein Intake
Eating too much protein can lead to lower levels of ketosis. Eat 0.6 grams to 0.8 grams of protein per KG of body weight in order to reach ketosis.
3. Eat more fat
Fat is the primary source of energy on keto so make sure you eat a lot of good fat.
4. Stay Hydrated
Make sure that you are hydrating and staying consistent with the amount of water you drink. It helps in regulating many vital bodily functions and in controlling hunger pangs.
5. Intermittent Fasting
Fasting is a great tool to boost ketone tools consistently throughout the day.
20-30 minutes of exercise a day on a Keto Diet helps in regulating weight loss and blood sugar loss.
Eat relevant Supplements to avoid any adverse effects while on a Keto Diet.
There are several benefits of ketosis:
1. A boost in Cognitive function and Mental Clarity
2. Improved Brain Health
3. Increased Energy levels
4. Decreased Hunger
5. Reduction in Pain and Inflammation
The Bottom Line is: Ketosis has many health benefits and a healthy way of achieving ketosis is by following a Ketogenic Diet.