Ketosis happens in the body when ketones are used as energy instead of glucose. Getting into the state of ketosis takes some time, and can easily throw you off the path if you are not being careful.
It is a successful way to lose weight, but you should first consult your doctor so that you know how long you can stay on this type of diet.
10 Tips For Getting Into Nutritional Ketosis Easily
- Consume Less Protein
You should try different things so you can see what works best for you. Most people require around 50-100g of protein. When you eat a lot more protein it can switch to sugar and cause stockpiling of fat.
- Consume More Fat
You should consider fat as the main nutritional category, and not only a side thing. In fact, around 80% of your calories should come from fat. You can eat healthy fats such as olives, avocados, grass fed butter, egg yolks, and mayo.
- Purchase A Meter
You should buy testing sticks and blood meter. The range which indicates that you are in ketosis varies from .5 to 3.0 millimolar. You will also notice that the ketones are higher in the evening time.
- Reduce the Carbs
A lot of people avoid the carbs, but you should eat around 40-50g of carbs per day if you want to get into ketosis. You can consume zucchini, cauliflower, broccoli, and berries, and top them with some butter, heavy cream, or coconut milk.
- Portion Distortion
The more you eat, the more protein you will take. You should eat around 1500-2000kcal per day if you want to lose weight. Also, when you get into ketosis your appetite will be suppressed.
- Eat More Intuitively
You should sit down and appreciate the food you eat. You should chew and eat slowly. Stop eating when you feel full, and eat only when you feel hungry and not when it’s time for lunch.
- Consider Trying A Fat Fast
You can start with a few days fast, which will put you in ketosis very quickly.
Hormones play important role in the weight loss process. When hormones such as cortisol, ghrelin, and leptin get out of tune, you can also get out of the ketosis and even gain more fat. You should avoid stressful situations, learn how to deal with stress, relax, and have a good night’s sleep.
- Take Your Time
It will take you around two weeks of high-fat, low-carb eating to get your body into ketosis. Don’t quit when you don’t see results after a week. Buy a meter, and be patient.
- Get A Guidebook
There are many books available that were written by people who went through the same things you will be going through. You may find useful tips and motivation to go through the whole weight loss journey.