There are many physical and mental benefits of the Keto diet, and after researching it, you may have already started it.
Although, you?ve realized that some people might experience Keto Flu and you want to know the fastest way to achieve ketosis without those symptoms.
You might already be on the Keto diet or been on it for a while and just want to know whether you?re in Ketosis for sure.
You can reach optimal ketosis which is a higher level of ketosis which can help you burn more fat consistently.
Achieving something fast is in human nature, it?s what we as humans love. We all want fast results, whether it be getting rich quick or in the form of losing weight.
What is Ketosis?
Ketosis is a metabolic process and the overall goal is for your body to stop relying on carbohydrates for your body?s energy source and to burn fat for energy instead.
During this process, your body builds up acids called Ketones. Ketosis happens when your body doesn?t have enough carbohydrates (glucose) to burn for energy, so stored fat is burned instead.
Find more about Ketosis HERE.
RELATED: 7 BENEFITS OF A KETO DIET
How long does it take to get into Ketosis?
If you keep your carb intake at 20g net carbs, due to the fact your body can only store a two-day supply of glucose in the form of glycogen, you are more than likely going to achieve ketosis within two days.
How to tell if you?re in Ketosis
You will notice a jump in your step and less brain fog once your body begins to adjust to the change in diet because of the excellent fuel source your brain will have from the ketones.
There has been a report of improved brain function and increased clarity during the Keto diet.
When I experienced the Keto Diet, I found that it was more of a gradual process rather than waking up one morning as a completely different person. You need to figure out which foods best suit you and fuel your body.
You are able to purchase Keto test strips that test your body for Ketone levels. This enables you to keep track of your ketone levels and helps you to identify which food pushes you out of ketosis.
RELATED: 11 SIGNS YOU ARE IN KETOSIS
Keto Flu symptoms
There are many keto flu symptoms, but the most common are:
You are more likely to experience these symptoms within the first week of your Keto diet if you are new to it.
You will be depleting your body of its fuel source and will try to teach it to switch to burning fat instead.
RELATED: KETO FLU: WHAT IT IS, SYMPTOMS AND HOW TO BEAT IT
How to get into Ketosis fast without feeling ?Keto Flu Symptoms??
There are 7 simple tricks to help you get into ketosis fast and to minimize the Keto-Flu symptoms
1. Watch Carb intake and track your macros
Ketosis can only be achieved by successfully starving yourself of carbohydrates, which isn?t the same as starvation of calories.
You should limit your carb intake to 20-50g net carbs a day so your body?s blood sugar and insulin levels are lowered. Any stored fatty acids that your liver contains will convert into Ketones.
You need to ensure that you?re eating a good balance of macronutrients such as fats, carbs, and protein. You will be able to use this Keto Macro Calculator which can determine your Macros.
Don?t forget, you aren?t completely eliminating carbs, you are eliminating sugar, processed foods, and starchy carbs.
A healthy number of calories should still be consumed, but only a small portion of these should be coming from carbs.
RELATED: WHAT ARE CARBS: A GUIDE TO UNDERSTANDING CARBS FOR PEOPLE WHO WANT TO LOSE WEIGHT!
2. Use Exogenous Ketones
You have probably heard of exogenous ketones if you?ve previously looked into Keto.
Even though, when I first started Keto, I kept questioned whether exogenous ketones actually worked and I wasn?t sure whether I needed to use a supplement.
Through supplementing with exogenous ketones every morning, there are 5 benefits to using exogenous ketones:
- Avoiding the ?Keto Flu?
- More energy in the morning
- Constant fat burning
- Noticeable mental clarity
- Ease of getting into ketosis
There are also such things are BHB, or beta-hydroxybutyrate and are known to be the most effective exogenous ketones. BHB makes up 78% of all ketone bodies in the blood so it is the most abundant ketone in the body.
Even though you might have decided to try exogenous ketones, you should still be eating a low carb, keto diet by following the proper macros (5% carbs, 25% protein and 70% fat).
3. Eat Healthy Fats, not just Meat and Cheese
If you eat at least 75% of calories from fats, your ketone levels will boost. Although, this doesn?t mean you can pig out on excessive amounts of cheese, steak and lunch meat.
You should be consuming moderate amounts of protein; another reason you should track your macros!
For my meals, I like to add a lot of:
- Grass-fed butter on my vegetables
- Olive oil
- MCT oil
- Nuts and seeds
This helps hit the perfect fat intake goals each day without the possibility of going overboard on protein.
4. Add MCT oil to your diet
Found naturally in coconut oil, triglycerides are unique fatty acids. They are quickly absorbed and converted into ketones for your liver.
You can find out more about the benefits of MCT oil HERE.
Each morning, I would usually drink just a tablespoon due to the fact that it?s tasteless, or I?d add it to fat bomb recipes or coffee.
5. Stay Extra Hydrated!
Your body doesn?t retain as much water while on Keto, so you must ensure that you stay hydrated and keep up with your water intake to prevent the ?keto flu? feeling.
Even though I was drinking at least 90oz of water, I actually still felt quite lethargic no matter how much I drank, but I just topped up with electrolytes to make me feel a bit better.
You can read about Electrolytes here It has been a complete life-saver for me and it has no sugar, no calories, and no artificial flavors.
6. Exercise Every Day
Exercise is always promoted to us on a daily basis. We need to exercise to ensure that we burn fat.
If you get your heart rate up and move everything, you can increase your ketone levels during the restriction of carbs.
Move your body every single day, even if it?s just a 20-minute walk.
You can maximize your results but working out on an empty stomach or during your intermittent fast to burn even more glycogen (glucose).
BENEFITS OF STRENGTH TRAINING ON KETO
7. Plan your Meals Ahead
You aren?t going to want to cook anything if you?ve been working a hard and long day and you?ll be looking for a more convenient option.
You?ll be able to just grab-n-go if you cook everything ahead of time. The more you do it, the easier it will be to stick to it and the more successful you?ll be.
8. Stop Snacking
This was definitely my most difficult milestone while involved in Keto. I was snacking all of the time and I was a night-time snacker which is even worse.
If you?re snacking because you?re bored or when you?re not hungry, you need to find something to distract yourself.
Snacking can create spikes in insulin which can block you from using fat for energy and that then ultimately slows down your weight loss. Fat is what you need to concentrate on as the energy source.
CAN I HAVE ALCOHOL WHILE ON A KETOGENIC DIET?
9. Intermittent Fasting
If you?re thinking of intermittent fasting, then that?s great, on its own. Although, fasting can be so easy to do on the keto diet.
You can always try the 16:8 style which is where you skip your breakfast and eat only in the 8hours gap.
This means that you will be fasting for 16 hours and then eat your meals during the 8-hour window.
Your body is able to quite quickly burn through your glycogen stores instead of getting energy from the food you?d normally eat during the 16 hours.
Intermittent fasting can also help reverse type 2 diabetes.
RELATED: KETO WITH INTERMITTENT FASTING
10. Get Enough Sleep
Sleep is vital whether you?re on a diet or not. We sometimes go to bed and then spend hours on end on our phone until we finally fall asleep. This isn?t good enough. Get yourself into a routine of bedtime and stick to it.
Sleep won?t get you into ketosis on its own but it can help towards regulating your stress levels, manage your potentially raised blood sugar and resist ketosis by managing the stress hormone in your body.
You should be trying to get at least 8-9 hours of sleep per night.
RELATED: HOW TO DO KETO ON A BUDGET
All you need is a little bit of action and a plan to follow so you can start living your perfect keto life.
Hopefully, these simple tips will set you up for the success you desire and help you to reach your ketosis quickly while also minimizing the risk of keto flu.
EVERYTHING YOU NEED FOR KETO SUCCESS
WANT TO LOSE WEIGHT ON KETO, BUT DON?T KNOW WHERE TO BEGIN!
The 28-Day Keto Challenge gives you an easy-to-follow plan and includes everything you need to be successful with the Keto diet ? both now and in the long-term.
You can make it a reality by signing up for the 28-Day Keto Challenge right now.
The 28-Day Keto Challenge is a well-crafted plan to get you through the first month.
SIMPLY FOLLOW THE PLAN AND YOU WILL SUCCEED.
WHAT IS INCLUDED:
1. KETO DIET BASICS
To get started, you?ll learn the basics of the keto diet, how it was developed, how it works, 13 tips for success, foods to enjoy, and more.:
2. EATING WELL ON KETO
In this guide, you?ll get 10 breakfast recipes, 14 lunch recipes, and 14 dinner recipes, plus a companion 28-Day Meal Plan calendar.
3. STAYING IN KETOSIS
You?ll learn how to get into ketosis in as little as 3 days, how to know if you?re in ketosis, and much more.
4. MASTERING MACROS
Learn how to calculate your macronutrients and maintain the proper ratios to stay in ketosis!
5. BEATING KETO FLU
What the ?Keto flu? is and how to make it go away quickly if you experience any symptoms.
6. INTERMITTENT FASTING
Learn about 5 different styles of Intermittent Fasting to kickstart ketosis and accelerate fat loss.
7. SOCIAL SITUATIONS
Discover healthy ways of dealing with social pressures. Includes tips for eating out and guidelines for drinking alcohol. This is what makes weight loss sustainable!
8. GUILT-FREE DESSERTS
This cookbook contains 36 mouth-watering ?fat bomb? recipes that will satisfy your sweet tooth while keeping you in ketosis.
9. YUMMY AVOCADO RECIPES
Discover 5 unique keto-friendly ways to prepare avocados. Yum!
10. KETO SUPPLEMENTS GUIDE
Learn about 12 of the best Keto supplements that will help you transition to ketosis and make the Ketogenic diet more effective.
Just imagine? 28 days from now, you will have successfully completed the Keto Challenge.
Not only will you feel a huge sense of accomplishment, but you also will:
*Be lighter and thinner (it?s not uncommon to lose 20+ lbs!)
*Have more energy than you?ve felt in years
*Be sleeping better and feeling more rested when you wake up
*Notice improvements in your skin and hair
*Best of all this course will keep you motivated to keep going with your new Keto lifestyle.