We all want to break down our excess body fat and become fit. But it does take a lot of time to burn those calories and get back into shape. However there is one way through which the process can be accelerated and body could be engaged in consuming fats rather than glucose from your body. This can boost your health and help you regain your shape rather quickly. This process which makes body gain energy from fats is called ketosis. But for that a person has to do some changes in his daily routine to bring your body in this natural state.
Inputs from Clinical Nutritionist Ms. Shilpa Verma from Indu Hospital, Lucknow
What Is Ketosis?
Ketosis is a natural state in which your metabolic process increases. Your body breaks down acids called ketones to build blood cells. These ketones after the process leave the body through urine. Presence of ketones in body results in process of ketosis. It helps the person lose excess fat from the body and start breaking down fat instead of glucose for production of energy in the body.
Ketosis suppresses appetite of the person as it consumes the excessive fat present in the body which in turn results in weight loss. However it is not that easy to reach the stage of ketosis. You need to make sure the ways you use to make yourself reach ketosis does not harm your health.
Ways To Get Yourself Into Ketosis
1. Reduce Your Carbs
In general our body uses carbohydrates to produce energy. But if the body is not given enough carbohydrates, then it uses the fat stored in the body as primary source of energy. To achieve ketosis, person needs to bring down his intake of carbohydrates to a significant level so that body consumes stored fat instead. For this a person should have just 20 grams of carbs in a day, but it does vary slightly from person to person. This reduces the risk of heart disease and helps in weight loss.
2. Fasting in Intervals
Intermittent fasting becomes a good option for reducing weight as well as promoting ketosis. When a person does not eat for a particular time, the body is forced to consume the fat present there which improves the chances of ketosis. Sometimes nutritionist also recommends 12-16 hours of fasting in a day to bring down excessive fat inside the body. Fat fasting is also another alternative for this however it is slightly difficult to carry because then the person does not eat for continuous 2-3 days.
3. Increase Your Physical Activity
There is a simple formula; the more calories you burn the more energy is needed to be consumed. Increasing your physical activity and intensifying your workout can make your body use fat stored in the body. Glycogen stored in the body is consumed after a certain time, this is when you need carbs, if the body doesn’t get it, it makes use of fat stored in the body. However a person may experience fatigue during this process.
4. Increasing Healthy Fats
As your carbohydrate intake decreases, body does need an alternative to replace the carbohydrates and fulfill your nutritional needs. For that you can have some good fats to balance the loss. You can opt for coconut oil, olive oil, avocados and flaxseed oil etc to maintain your calorie count.
5. Testing Ketone Levels
Monitoring level of ketones in your body can help the person achieve ketosis state early. For this one has to take few simple tests. Multiple test are available to find out your ketone level, you can opt for anyone.
- Urine test
- Breath test
- Blood test
According to this you can adjust your diet and improve your progress in aim of reaching ketosis. Regular tests can also help you track and regulate your progress.
6. Protein Intake
Keto diet actually limits the amount of protein in your body. But you can take in extra protein to balance the ratio according to your workout needs. On an average a person should intake around 20% of proteins from their diets. A low protein diet is however important to reach ketosis.
7. Consuming More Coconut Oil
Coconut oil is very good for health. With help of coconut oil, a person can achieve ketosis and even maintain the state of ketosis. It is even beneficial in improving ketone levels in the body. Coconut oil basically contains medium-chain-triglycerides which absorbs in the body quickly. This makes the fat go directly to the liver which transforms them into ketenes or energy. Hence coconut oil helps in the process of ketosis.
Ketosis is a natural state of body in which it consumes stored fat from the body instead of carbohydrates and glucose. This makes the person lose weight in a shorter span of time and with minimal risk. It also improves metabolism of the body. However people with diabetes should try to avoid ketosis as it can increase the risk of complications. But to achieve ketosis, some changes need to be brought in the routine and diet intake. People wanting to achieve ketosis can follow the above mentioned ways to improve the process and increase their chances.
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