The ketogenic diet is a low-carb and high-fat diet that promotes the consumption of body fats instead of carbs and glucose as the primary source of energy to lose weight.
The ketogenic diet is not only helpful for weight but it also improves the insulin tolerance of your body and eliminates inflammation that in turn reduces the risks of deadly diseases such as diabetes and cancer. Fat metabolism and muscles development is also among the prioritized functionality of ketogenic diet.
To get most of the ketogenic diet, cyclic ketogenic diet provides you with most of the benefits. (Read what is cyclic ketogenic diet).
When you switch complete high-fat diet with varying intake of carbohydrates and involve your body into on and off ketosis, it helps you balance hormones, inhibit inflammation and avoid constipation, the only risk of standard ketogenic diet.
To get most of the ketogenic diet, you’ll have to adapt to continuous ketosis which is not very easy if dealt carelessly. Here are certain simple tips that can help you maintain fat adaptation and to follow a ketogenic diet for a long while.
Exercising daily helps your body to stimulate the stored glucose to transport GLUT-4 receptors found in muscles and liver. GLUT-4 is responsible for extracting the sugar from your bloodstream and transporting it to the liver and muscles which store it in the form of glycogen. The more you routine your exercise, the more this protein gets concentrated in muscles and liver.
If your body is adapted to this metabolic alteration, maintaining ketosis would no longer be an issue. Even if you use slightly more carbohydrates, exercise will allow your body to store those carbs in tissues.
Go for the exercise plan that suits you. Consult your doctor to know if your body is ready for robust exercise such as push-ups, squats, rows etc. If not, you can go for low-intensity exercise such as brisk-walking or runing.
With low-intensity exercises, your body will maintain the ketosis through blood sugar balance. But don’t spend over-the-limit time in exercise as it can increase your blood sugar level that will, in turn, inhibit ketosis.
Improve the Stomach Performance
The only drawback of adapting to the ketogenic diet is constipation that eventually leads to increased blood sugar and stress hormone production in the body and grabs your body out of ketosis. According to experts, this ketosis based constipation is caused because of:
- Chronic stress
- Limited intake of fermented beverages, food, and fibrous vegetables and fruits
- Insufficient usage of electrolytes such as sodium, calcium, potassium, and magnesium
- Candida overgrowth or small intestinal bacterial overgrowth (SIBO)
To get fat adapted the most important tip for ketogenic diet is to improve your gut motility. You can consume coconut water, sauerkraut, kimchi and other related fermented food for the purpose. They are rich in probiotics and keep your stomach healthy. More of, balance your electrolytes by taking green drinks and drink a lot of water to avoid dehydration.
Make it sure that you take almost 48oz water before noon through any drink you want such as herbal teas, smoothies, shakes, juices, salads etc.
Try Intermittent Fasting
Another tip for ketogenic diet adaptation is to try intermittent fasting. But it is advised to live on the low-carb keto diet for few days before trying intermittent fasting. It will help you avoid hypoglycemia (low blood sugar). To practice intermittent fasting to adapt to ketosis, make your fasting schedule by setting the timeframe between your first and last meal (building phase) be ideally 8-12 hours. And try to start with ideally 12-16 hours gap between your last meal and first meal (cleansing phase). Don’t forget to keep yourself hydrated with purified water and try to consume herbal tea, organic coffee, coconut oil or grass-fed butter to stabilize your blood sugar for better ketosis.
Once you step into this low-carb and fasting routine, your body will easily adapt to the changes and you will be able to narrow down your eating and fasting timings with proper proportions of fats and carbs.
Don’t Stress Out and Have Good Sleep
Body is sound with good sleep that comes from the peaceful state of mind. It doesn’t only activate your body every day but also enables it to improve its functions. When you stress out, the resultant hormones increase your blood sugar and eventually remove your body from ketosis. For a short while, this hormonal activity is normal and predicted but when it’s prolonged, your body can no longer survive with ketosis. So the best tip for ketogenic diet in such stressful situation is to leave the strict ketogenic diet aside and focus your plans on anti-inflammatory and low-carb foods. Consult professional, practice relaxation techniques and clears the messed up clouds of stress in your life.
When you regulate your emotional life, your sleep automatically adjusts. Just make it sure you don’t take any drugs or sleeping pills during the process as it can adversely affect your health. Try natural sources and techniques and stay healthy.
When Possible, Use MCT Oil
Another tip for ketogenic diet is to use high-quality Medium Chain Triglyceride (MCT) oil. It helps you maintain ketosis by allowing you consume the healthy quantity of carbs, fats, and proteins that are perfect for staying in the ketogenic lifestyle.
Ideally, a long chain fatty acid based diet depends upon fats for almost 80-90% of calories. But high-quality MCT oil reduces this dependency to 60-70% and breaks down these fats quickly into ketone bodies and energy that body uses for general physical tasks.
You can use MCT oil by cooking food into it, adding it to your salads, teas, coffee, smoothies and even protein shakes to stay inside the circle of ketosis.
All of these tips are easy to follow if you keep your goal of health and fitness in front of you. If you still need some help with what is ketogenic diet actually and why should you try it, you can check out in previously published posts.
There is some fun stuff coming for healthy diet plans, to know what I’m talking about, keep visiting us.
Don’t forget to drop your feedback and to share it with your friends.