Health often comes from places we rarely heard something of, and such is the example with ketosis.
This represents a naturally occurring process within the body that can bring favorable effects to the human organism.
What happens during this process is that, the fat storage in the body itself is transformed into ketones, compounds that give out the body’s energy.
Nutrition plays a huge part in the entire ketosis happening within the body, and studies show it can help a person lose weight and control the cravings. Furthermore, ketosis can fight off other diseases such as type 2 diabetes and neurological issues as well.
This does not entail overall carb isolation, but it is done by a simple strategizing and careful planning of your diet.
Getting started on the ketosis process can be easily done in 7 effective steps:
- Bring carb intake to a minimum
Less carbs means bigger chances for ketosis. Instead of going for sugar, try fatty acids and ketones, that will result in an improved energy boost.
The liber and muscles often absorb glucose and turn it into glycogen, but when you eat less carbs, the insulin levels are lower as well. Further on, this allows the fatty acids to move across the body with ease.
The liver is then responsible for transforming the fatty acids into the ketone bodies acetone, acetoacetate, and beta-hydroxybutyrate, otherwise known as brain food.
Carbs should be reduced depending on the body type.Because of this, the Atkins diet comes in handy, since it stipulates only 20 or less grams of carbs per day.
A study, that included obese people suffering from type 2 diabetes, showed that when their carb intake was brought down to 21 or less grams a day, their urinary ketone release was 27 higher than initially marked.
Then, a second study done on adults suffering from type 2 diabetes showed that when they were given 20–50 grams of digestible carbs a day, the ‘stuck’ ketone levels varied from 0.5–3.0 mmol/L (8).
This is a figure that indicates prompt weight loss and a beginning of a ketosis. In case of epilepsy and cancer, ketogenic diets suggest a carb intake lesser than 5%.
By doing so, the overall health improves and conditions such as elevated blood sugar and insulin level were reduced significantly. This also enabled the liver to perform in a better pace.
- Focus on healthy fats intake
Healthy fats can activate ketosis more than anything else.
Ketogenic diets can encourage weight loss, metabolism boost and if you include a training regime, you will get numbers between 60–80% of calories from fat.
In cases of epilepsy, the ketogenic recommends a bigger healthy fat intake.
A study done recently, focused on 11 healthy people analyzed for three weeks during their fasting cycle. All of them had different amounts of fat intake, which ultimately showed that ketone levels in them were very much alike as in those that consumed 79% or 90% of calories from fat.
The best sources of healthy fats come from products such as avocado oil, coconut oil, lard, butter, olive oil, and tallow.
- Introduce coconut oil in your nutrition
Coconut oil accelerates the ketosis process. This is due to the fact that it contains fats called medium-chain triglycerides (MCTs).
These help the liver do its job with ease and convert ketones to a solid energy. This is especially advised in cases where patients battle Alzheimer’s disease and similar nervous system issues.
Coconut oil has 4 types of MCTs, although most of the fat derives from lauric acid.
Studies explained that a MCTs-filled diet offers 20% of calories from carbs and this is very close to the ketogenic diet that ultimately offers less than 5% of calories from carbs.
Coconut oil needs to be slowly introduced to your diet, so you avoid any digestion tract problems. Start by consuming one teaspoon per day and during the week, increase the amount to 2-3 tablespoons.
- Think about solid protein intake
Ketosis is also directly dependable to the protein intake on daily basis. As far as epilepsy patients go, the intake of carbs and protein is limited, and this could also be used when fighting cancer or tumorous diseases.
The less the protein level, the healthier you! Protein is only needed in amounts sufficient enough to help the liver absorb the amino acids used for gluconeogenesis.
Some organs cannot benefit from the ketones presence, including certain brain and kidney spots as well as the red blood cells. Protein is, however, very important for the body because it preserves the muscles and keeps the body operative during a weight loss process.
Muscles benefit the most when the protein intake varies from 0.55–0.77 grams per pound (1.2–1.7 grams per kilogram) of lean mass. When cutting off carbs, it is crucial to get that protein intake in order.
A study that included 17 obese men subjected to a ketogenic diet (30% of calories from protein) for an entire month, showed that the blood ketone levels in their bodies was 1.52 mmol/L, which is optimal as explained above.
To get the ideal amount of protein your body requires, multiply your ideal body weight in pounds by 0.55 to 0.77 (1.2 to 1.7 in kilograms).
- A Short Fast or a Fat Fast
Ketosis can be instantly done by steering away from meals for a couple of hours in the day. This usually works between dinner and breakfast.
Children suffering from epilepsy were instructed to avoid food for 24–48 hours. This diminished their episodes and ketosis took over. That is why fasting is highly recommended for ketosis.
Also, by eating 1,000 calories daily, 85–90% of which derive from fat, the chances for ketosis escalate significantly. A study from 1965 showed that avoiding fats for some time will result in faster weight loss for some individuals.
This means that you’ll eat less calories and protein, and if you are not interested in losing your muscles, don’t proceed for longer than 3-5 days.
- Activate the body
According to various studies, the more you accustom your body to a physical regime, the easier you will activate ketosis. As stated before ketosis is able to boost the energy and increase the stamina, so it is a definite go.
Also, the glycogen storage is affected by this process as well, and since the carb intake is lower, the glycogen levels are low. As a result, the liver can produce ketones more easily.
In one study the results showed that exercising enables to body to produce more ketones if needed. If you exercise while fasting, you should know that the ketone levels will rise as a result.
A minor study focused on 9 older women who were instructed to engage into a training regime before or after a meal. The results suggested that the blood ketone levels found in their bodies were 137–314% higher than they were at the time the women exercised before eating.
Test Ketone Levels and Balance Your Diet
This is a very important step toward achieving your goal of activating the ketosis process.There are three ketone types, acetone, beta-hydroxybutyrate, and acetoacetate, and all can be tested through the urine, blood, and breath.
Here is how you can check out the ketone levels in your body, so you’d know what steps to take further to getting there:Test acetoacetate through the urine. Simply dip ketone urine strips into the urine.
Many shades of purple and pink will appear, and in case you see a darker coloring, it means the ketone levels are higher.
However, it is uncertain whether these are effective in a long-term sense. To test urinary ketones best, do it early in the morning and/or after dinner.
Then, you can measure ketones through a blood test, which is similar to the glucose meter. Place a drop of blood on the strip and place it inside the meter.
That will show you the levels of beta-hydroxybutyrate in the blood and the ketosis levels, too. However, this might be a pricier option. Finally, acetone is found in the breath, and in such way it can be tested for ketosis.
The ketonic meter will test the breath by a simple breathing into the measurer. Afterwards, multiple colors will appear all indicating different ketone levels in the breath.