The keto diet is a low carbohydrate, high fat diet that has become popular over the last several years. Not only does the keto diet help you to lose weight, it also offers a number of health benefits like reducing risk factors for diabetes, heart disease, stroke, Alzheimer’s and more.
On the keto plan, your body enters a metabolic state called ketosis. While in ketosis your body is using ketone bodies for energy instead of glucose. Ketone bodies are derived from fat and are a more steady source of energy than glucose, which is derived from carbohydrates. Basically you are replacing sugar with fat.
Entering ketosis can take anywhere from 3 days to a full week. Once you’re in ketosis, you will use fat for energy, instead of carbs.
With that information in mind, it isn’t easy to achieve a state of ketosis, and it can definitely take some work and planning.
Here’s a few ways to kickstart the keto diet.
Get Rid of Carbs
It’s tempting to reach for unhealthy foods from the pantry and it’s also one of the biggest reasons for failure when starting any diet. To increase your chances of success with the keto diet, you need to remove as many triggers as you can. This is a crucial step that will help eliminate moments of weakness from ruining all your hard work.
It’s a safe bet to throw away the following foods: cereal, pasta, bread, rice, potatoes, corn, oats, quinoa, flour and bread. In addition, discard anything sugary from your home such as fruit juices, cookies, soda, milk chocolate, etc. Stop using vegetable oils and seed oils.
Include Coconut Oil
Eating coconut oil can help you achieve ketosis since it contains fats called medium-chain triglycerides (MCTs).
Unlike most fats, MCTs are rapidly absorbed and are directed straight to the liver where they are immediately used for energy or converted into ketones. A rule of thumb is to start with one teaspoon of coconut oil per day and work up to two to three tablespoons daily over the course of a week.
Eggs are a great keto-friendly food to incorporate into your ketogenic diet as they are packed full of valuable nutrients. The goal of a keto egg fast is to jumpstart your body into ketosis. An egg fast is where the dieter will eat only eggs for 3 to 5 days, abstaining from most other kinds of food with the exception of some other healthy fats, including full-fat cheese. The goal is to eat at least 6 eggs a day, however, be aware that an egg fast is supposed to be a short duration augmentation to your standard keto diet. Always listen to your body’s needs and be sure to consult with your doctor or nutritionist to make sure your body can handle an egg fast.
As with any diet, ramping up physical activity is crucial in maximizing weight loss goals. In the case of the keto diet, being more active can actually help you get into ketosis. Exercise helps to deplete your body of its glycogen stores. These are typically replenished when you eat carbs, and broken down into glucose and converted to glycogen. However, if carb intake is minimized, glycogen stores remain low. In response, your liver increases its production of ketones, which can be used as an alternate fuel source for your muscles.
With these proven tips, you too can be on your way to a keto-friendly lifestyle!