Healthy lifestyle strategies have an immense impact on a person’s life. From waking up to eating food and getting back to bed, the human body demands a regular set of circumstances to sustain. More and more common people are getting indulged into fitness regime to stay in fine fettle.
With the sudden emergence of keto diet, staying in shape is a lot more convenient now. However, a body needs time to earn acquaintance with an entirely new way of eating style.
Before jumping into the methods to inherit ketogenic diet, check out the basic.
What is the keto diet?
It is a low carb diet, which aims at small intake of carb, moderate protein and a significant portion of fat in the daily diet.
What is ketosis diet up to?
The primary aim of this LCHF diet is to cut down the amount of carb to minimal, and use fatty acid converted into ketones as the primary source of energy instead of glucose.
How to get fat adapted to the diet?
Obeying keto diet allows the liver to produce ketones; this phase is termed as being fat adapted. So to get accustomed with it, one can follow to cyclic ketogenic diet to get useful results.
Follow these 11 tips to fetch maximum out of the low carb diet and maintain fat adaption.
- Drink lots of water
This is a no-brainer tip; drink plenty of water and stay hydrated. The main reason behind this is, body vents out more water when carbohydrate intake is less.
The goal should be drinking water at least, half of the body weight of a dieter. Drinking 1 to 1.5 litres of water after waking up is an excellent way to practice proper hydration.
One can combine the super hydration tactic with intake of herbal teas, detoxifying smoothies or even bullet coffee to make this run-through more palatable. Permutation and combination of healthy drinks with water is an easy way to achieve hydration during hectic hours.
- Have Adequate Sleep
Lack of proper sleep, leads to various pathological conditions, including irritability and depression, making it tough to live a normal healthy life. When a person undergoes a keto diet, it is crucial to have adequate hours of sleep.
Poor sleep increases the level of corticotropin-releasing hormone (CRH), a stress hormone which deters a person, from burning body fat. A nap of 7 to 8 hours is must for the dieters.
Try to sleep in a relatively chilly room (around 65 degrees) keeping low light inside. Humidity can cause a disturbance in sleep leading to prevention of weight loss.
People on ketosis should try to have a particular schedule of slumber to make the process restorative.
- Choose crab wisely
Choosing and keeping track of carb intake is of utmost importance in keto diet. The general thumb rule in consumption of carb per day is between 20 to 30 Gms. If one can exercise regularly, a maximum of 50 Gms is allowed.
Foods like chicken wings with loaded sauce, milk, yoghurt can have hidden carb. Avoid certain foods which are not keto-friendly and are full of sugar.
Crab plays an evil-necessary in low carb diet. So, incorporate carb in the diet through non-starchy veggies like cauliflower, broccoli, kale, and cabbage. Also consume low-glycemic fruits like lemon, lime, handful of berries etc.
- Exercise frequently
Exercise frequently while on a ketogenic diet by practising yoga or some heavy intensity workouts, to stimulate a GLUT-4 receptor in muscle tissues and liver.
This receptor removes sugar from bloodstream and stores as glycogen. Getting a regular exercise regime helps to double this vital protein in liver and muscle.
This is an essential physiological, metabolic adaptation for maintaining ketosis. Additionally, one can take up a light workout scheme like swimming and walk to strike a balance between glucose level and ketogenic diet weight loss.
- Shoot down the stress
Chronic stress is an awful agent to hinder a person going into the state of ketosis due to increase in cortisol hormones. These hormones, in turn, raise blood glucose level, which prevents a body against chronic stressors.
Considering the stressful circumstances, the body fails to adapt ketogenic diet and gains extra pounds. So, it is of utmost importance to cut down stress from life and adopt relaxation technique like deep breathing, meditation to fit into this food regime.
- Emphasis on Bowel Motility
Gut health plays a key role in the overall wellness of a person’s health. When a person takes up keto diet, constipation is a significant problem that crops up. Primary reasons behind this gastrointestinal problem are:
- Presence of pre-existing intestinal bacterial growth
- Insufficient consumption of electrolytes
- Chronic stress
A person having difficulty in bowel movement ends up having a high level of stress hormones that affect body’s ability to produce ketones. Focusing on fermented food like kimchi, apple cider vinegar, pickles etc. helps to improve gut motility.
Intake of a lot of electrolytes like sodium, potassium and magnesium also help mend gut microbiome and turns the body asa right fat burner.
- Opt for Intermittent Fasting
Practising intermittent fasting is one of the best ways to maintain and get into ketosis diet. Read the following tips to make most of the benefits of fasting:
- Building Phase:
This is the time interval of 8 to 12 hours between the first and last meal.
- Cleansing Phase:
It ranges between 12 to 16 hours between first and last meal.
Consume organic tea or coffee, and loads of water in the interval to adapt the body for production of ketones.
- Use quality MCT oil in the food
MCT oil (medium chain triglyceride) is a vital item to elevate ketones in the body during a keto diet. It allows a dieter to devour more proteins and even carbohydrate maintaining a proper ketogenic state.
It is made up of caprylic and capric acids, reduces calorie load to 60 to 70 per cent of fats. MCT oil can be used in various ketogenic recipes like coffee, tea, protein shakes, and smoothies.
Maintaining a proper keto diet includes creating a new lifestyle with habits that are beneficial for a person entering a state of fat adaptation. By understanding the mechanism of one’s own body, a person can eventually gain significant advantages to living a happier and healthier life.