Getting into ketosis can feel like a chore and you want to do it quickly, so you can start using fat as fuel right away. So what are the best ways to get into ketosis as quickly as you can. See below for some tips you should be following.
Less than 50 grams of net carbs per day but better below 20 grams.Most of the carbs should come from non-starchy vegetables. Green, fibrous vegetables are your best choices, though many other low carb vegetables are fine.
Always accompany a carb with either a fat or a protein
The Ketogenic diet only counts Net Carbs as fiber content in food decreases the overall carb content’s ability to impact blood sugars
Lots of Healthy Fats
In ketosis, fat is the main energy source for the body. Fats provide satiety, boost metabolism and support the enjoyment of food and key macronutrient requirements.
Natural fats are fine when reducing carbs. The best fats are monounsaturated and saturated, including olive oil, grass fed butter, and coconut oil.
Daily Fat Intake Guidelines
These will vary by body size
2 to 3 eggs1 to 2 tablespoons of grass fed butter2 tablespoons of heavy cream2 tablespoons of olive oil when cooking or for salad dressings2 ounces of cheese4 to 6 ounces of meat, chicken, seafood, or fish at each meal½ an avocado or 10 olives1 to 2 ounces of nuts or seedsUse canola, peanut and grapeseed oils for pan cooking and stir-frysFull fat mayonnaise1 tablespoon of coconut oil that contains ketosis boosting MCTs (medium chain triglycerides)Avoid low fat foods, including reduced fat dairy as they have carbohydrates, and chemical compounds.
Protein is both 46% ketogenic and 58% anti-ketogenic, as some protein will convert to glucose in the bloodstream and inhibit ketosis, so intake should be enough to prevent muscle loss, but not so much that will disrupt ketosis.
General Protein Intake Guidelines
Sedentary lifestyle: 0.69 – 0.8 grams per pound of lean body massMildly active: 0.8 to 1 gram per pound of lean body massHeavy strength training/bodybuilding and exercise: 1 to 1.2 grams per pound of lean body mass.
Lean body mass is typically defined as – body weight minus body fat. You can use any of a number of online lean body mass calculators, such as this one – http://www.calculator.net/lean-body-mass-calculator.html to figure yours.
Fatty red meatsChicken with skinTurkeyEggsDeli meatsSeafoodFishPorkVealLambFowl (duck, goose, hen, quail)Organ meats (tongue brains, liver, heart, and kidneys)Game meats (ostrich, venison, caribou, bison, and elk)EggsNuts, seeds and full fat dairy in moderation as they do contain some carbs.
Eat to Satisfaction
Eat when hungry until you feel satisfied, but not stuffed.
Increase Salt Intake
A little extra salt can help avoid possible side effects as your body adjusts to ketosis, including headaches, muscle cramps, or weakness that occurs as result of an electrolyte imbalance and since a low carb diet is naturally diuretic, you don’t have to avoid salt to minimize water retention.
Drink Lots of Water
Water is a natural appetite suppressant. It supports the body’s ability to metabolize fat.
Several studies found that reducing intake of water might cause fat deposits to increase, while drinking more reduces them.
Hydration greatly promotes weight loss, so drink lots of fresh water throughout the day. The more active you are the more hydration you will need.
Download 3 Keto Diet Guides
Getting into ketosis doesn’t have to be hard. Follow the keto diet checklist and control cravings with carb swaps.
- Ketogenic Diet Checklist
- 148 Low Carb Foods Shopping List
- 100 Low Carb Swaps Cheat Sheet
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