This will be a lengthy post. I will not only explain how to get your body In a state of Ketosis. I will explain In a few easy ways on how to get your body In Ketosis and how to stay In Ketosis. Normally, your cells use glucose, or sugar, as their main source of fuel. However, most of your cells can also use other fuel sources. This includes fatty acids, as well as ketones, which are also known as ketone bodies.
1. Disclaimer: I am not a medical professional. I am a person who takes time to research EVERYTHING I DO NOT put anything that I don’t believe In and I only put Information out there that I am 100% confident In putting on here.
4. Coconut Oil
It’s no secret that the ketogenic lifestyle has taken the world by storm over the last few months. Eating a low-carb diet Is beneficial for achieving ketosis. When you enter Ketosis your body Is now using fat for energy Instead of carbs and sugar. When your carb Intake Is low, glycogen stores are reduced and levels of the hormone insulin decline. This allows fatty acids to be released from fat stores in your body. Your liver converts the fatty acids Into Ketones. These Ketones can be used to fuel your brain.
It Is suggested that you maintain less than 20 grams of carbs per day to achieve Ketosis In a short few weeks. If you want (optional) you can add a few more grams of carbs back Into your macros.
A study has been done and researched that overweight people with type 2 diabetes who limited their carbs and sugar experienced daily urinary ketone expelling waste than their baseline levels.
Adults with type 2 Diabetes were allowed a bit higher digestible carb Intake. Digestible carbs are Net Carbs how to track net carbs (To calculate net carbs, first subtract all of the insoluble fiber from the total carbs and total fiber. If more than 5 grams of total fiber remains, you can also subtract half of the remaining fiber from total carbs. Then look at the sugar alcohols).
Using Coconut Oil to get Into Ketosis
Most of us most likely have coconut oil In our pantries. I use mine for many reasons. I use It to replace butter or oil In recipes, I oil pull with It and I use It everytime I make BulletProof Coffee. Bulletproof Coffee (Vegan,GF & Keto) Coconut Oil contains what most of us know It as MCT oils or the more scientific name (Medium Chained Triglycerides).
It has been researched that fat sources that have a higher lauric acid ( Saturated Fatty Acid). It has been researched that MCT Oils have been used to Induce Ketosis. Research suggests when adding coconut oil to your diet has minimized digestive side effects like stomach cramping, constipation or diarrhea. I would recommend starting with a small teaspoon of coconut oil and then gradually work your way up to a full tablespoon until you reach 2 tablespoons. I mentioned Bulletproof coffee. For me, It’s the best way to get In MCT Oils.
It’s no secret that exercise Is good for our bodies, mind, and soul. When we work out we release endorphins that make us happy and feel good. Did you know when you work out we actually deplete glycogen? Glycogen comes back when we fill our bodies with carbs. But when your carb Intake Is low glycogen also remains low which means your liver will produce ketones and you enter the state of Ketosis. Working out in a fasted state has been shown to drive up ketone levels.
We have been taught over the years that low fat Is the best way. Because we were also taught that If we consumed too much fat we would get fat ourselves. If that was the case then why do people following the Ketogenic lifestyle lose weight Instead of gaining weight? Because on the Ketogenic lifestyle you are consuming healthy fats Instead of fats that are found In “junk”. The one thing to keep In mind Is that since the Ketogenic lifestyle Is such high fat you want to make sure you are consuming good healthy fats.
Some healthy fats Include Coconut Oil, Avacado Oil, Olive Oil, Grass Fed Butter, Chia Seeds, Eggs, and Cheese just to name a few. High-quality fats are usually lower In carbs which is a good thing since you are following a low carb lifestyle.
I have practiced on and off the last year and a half Intermittent fasting. Intermittent fasting Is a practice of Fasting for around 16 Hours and you have an eating window of 8 hours.
Have you heard of Fat Fasting? Fat Fasting Is used by people to help reach Ketosis at a quicker rate. When you do a Fat Fast you are consuming roughly around 1,000 calories which you guess It comes from Fat. Most people who do a fat fast will do an egg fast for 3-5 days.
With Keto you want to consume moderate Protein. protein should be high enough to maintain muscle when carb intake is low, especially during weight loss. To calculate your protein needs on a ketogenic lifestyle, multiply your ideal body weight in pounds by 0.55 to 0.77 (1.2 to 1.7 in kilograms). For example, if your ideal body weight is 130 pounds (59 kg), your protein intake should be 71–100 grams.
Here are some links to recipes and where you can find me at and where I got my Pruvit Reboot Kit from. Disclaimer Some links are affiliate links but I do not make money If you click or buy anything from the affiliated links.
(Link to the best Keto mousse around) Keto Mousse
(Links to Day 1 & 2 Of the Keto Reboot) Pruvit Keto Reboot Day 1
How you can Reach her If you are Interested In doing the Reboot or If you have any questions on going Keto for the first time. (Her Facebook) Katherine Serenbetz (@pruvitwithkat) There she posts everything from nutrition, recipes, at home workouts, and one on one consultation about your fitness and nutrition goals.
Her Instagram: pruvitwithkat
I do hope you stick around as I put out sometimes shitty content (SOMETIMES) other times I post educational, Informative things. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.
I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me.
Here some links to my Social Media Handles
Twitter: Amanda Explains It
Snapchat: amandaleilei (CoffeeandGlutenFree)