The Keto diet is all about entering ketosis. If you’re cutting back on carbs and consuming more fatty food but you haven’t entered ketosis at all, then you’re simply on a regular low-carb diet rather than an actual Keto diet.
When you try the Keto diet for the first time, it may be hard to know whether or not you’ve entered ketosis. You may also want to speed up the entire process because your body starts suffering from all the symptoms. Suffering from Keto flu during the first few days is expected. Some people may even give up because of it.
There are certain things that you have to do to ensure the progress of your body’s metabolism towards ketosis. Failing to do these things will probably leave you in a state of hypoglycemia. This means that you’re not eating enough carbs to give your body the glucose its needs, but it’s still a lot to keep your body from entering ketosis. Without entering ketosis, ketone bodies won’t be used as an alternate source of fuel.
First and foremost, you need to restrict your carbohydrate intake. While you’re on the Keto diet, you can’t go over 30-35 grams of total carbohydrates per day. Pay close attention to the carbohydrates in the food you eat because some products tend to have more carbohydrates than expected. Additionally, you can’t eat an unlimited amount of proteins. The optimum amount of protein you should eat is 0.6 to 0.8 grams per pound of lean body mass.
Why is it so important to restrict carbs and protein? Well, carbohydrates provide you with glucose and proteins can be converted to glucose in your liver. There’s no way you’ll enter ketosis while so much glucose is present in your blood. Your liver and the rest of your body will always choose glucose instead of anything else as long as it’s present.
If your body is deprived of carbs and protein, fat becomes the body’s main source of fuel. It can be confusing to think that you need to eat plenty of fat to lose weight. But you’re going to need enough to force the change in your body’s metabolism. It has to start burning fat and convert it into energy. That is the whole purpose of the Keto diet and it’s also how it leads to weight loss.
It’s important to keep track of your water and electrolyte intake too. During the transition to ketosis, you might lose them because ketones increase urine output. By replenishing electrolytes and water, you’ll decrease the severity of the Keto flu. Water also helps regulate your hunger pangs.
You also have to do more fasting and eat fewer snacks. Both are aimed at keeping your insulin levels steady without causing too many spikes. Increased insulin promotes the creation of fat which is counterproductive when you’re trying to burn fat and convert it to become your sole source of energy.
You should also get moving. By exercising for at least 20 minutes each day, you’ll maximize both the amount and rate of weight loss while on the keto diet. Once your body enters ketosis, you won’t feel fatigued and you’ll have the required energy to exercise.