Quick Tips to Get into Ketosis
1) Minimize your Carb Intake
Ketosis occurs when a lack of carbohydrates forces your body to use fat as its primary energy source instead of sugar/glucose. Aim for less than 25g of net carbs per day to enter ketosis.
2) Increase Your Fat Intake
Consuming a high amount of healthy fats will help boost your ketone levels. Fat is the primary energy source on a keto diet, so make you’re you’re consuming an adequate amount.
3) Maintain Adequate Protein Intake
Monitor your protein intake. Consuming too much protein may suppress ketone production, while too little protein may lead to muscle mass loss.
4) Try a Short Fast
Fasting or Intermittent Fasting will help you get into ketosis faster and aids weight loss, among other health benefits. Try skipping a meal (such as breakfast) or fasting for an entire day.
5) Drink Plenty of Water
Aim to drink at least 8 cups of water a day. Staying hydrated helps regulate vital body functions and controls hunger levels.
6) Increase Exercise
Exercise depletes the body of glycogen which is stored in your liver and muscles. When glycogen reserves are low, your body reverts to burning fat for energy through ketosis.
7) Test Ketone Levels and Adjust Your Diet
A successful keto diet leads to a reduction in blood sugar levels and an increase in ketones. Testing your ketone levels is the best method to ensure you’ve achieved ketosis.
8) Supplement with Electrolytes
Starting a keto diet may cause electrolyte imbalances. Supplementing with electrolytes such as sodium and magnesium are vital to replenish minerals and reduce the potential for ‘keto flu’ symptoms.