You might already know about the keto diet considering its popularity in recent years. It is a diet technique offering various health benefits. Ketosis helps convert fat into compounds called ketones and uses them as the primary energy source.
Ketosis is useful in achieving weight loss goals since it also helps suppress appetite. If you do not know how it works, but you are willing to try it, these are some tips worth trying.
Minimize carb consumption
The main idea is that you follow a low-carb diet. When broken down, carbs become glucose which is the primary fuel source. However, cells could also use other fuel sources, including ketones. Therefore, it helps if you decrease your carb intake to allow the body to use ketones for fuel. Instead of storing fat that causes weight gain, it reduces because it helps fuel the body. You need to determine how many carbs you need to restrict depending on your body type.
Use coconut oil
The keto diet is usually high in fat, but you also need to select the right type of fat. Coconut oil is a healthy fat as it contains medium-chain triglycerides. It is easy to absorb them in the body and directly into the liver. Apart from its weight loss benefits, it is also useful in minimizing the side effects of diarrhea and stomach cramping.
Increase your physical activities
Following this diet is not only about determining the type of food you eat. You also need to increase your physical activities. In doing so, you will help your body achieve a state of ketosis. When exercising, you start depleting the body of its stored glycogen. You replenish it by eating carbs. However, since you are following a low-carb diet, the stored glycogen remains low.
Try intermittent fasting
You could also couple the keto diet with intermittent fasting, which helps your body achieve ketosis. You can only eat within a specific window of time during the day. Usually, people start intermittent eating for up to eight hours only and then have nothing else once that window closes.
Maintain your protein intake
You need protein to build muscles in your body. If you are already cutting back on your carb intake, it is not a good idea to do the same with protein. The key is to consume enough protein to supply the liver with the right amount of amino acids to create new glucose, instead of getting it from carb-rich foods.
If you feel interested in trying this diet technique now, you need to start with the keto diet menu for beginners. Get comfortable with the food you can eat and observe the changes in your body. You can adjust your strategy according to your needs. It might be difficult at first considering that you are going to sacrifice carbs in your diet, but it will be easier in the long run.