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Our primary objective is to provide you with all the valuable information you require to stay on your keto journey and enjoy its numerous benefits.
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How to Achieve Ketosis in 24 Hours
Different platforms share different tips on how to achieve ketosis in 24 hours and speed up the fat burning process in the body. Below are 5 ways to get into ketosis within 24 hours.
1.Intermittent FastingIntermittent fasting has become popular among many health enthusiasts for its benefits in promoting weight loss, improving the hormonal balance, lowering bad cholesterol and countering insulin resistance and high sugar levels. It involves prolonging time taken between the last meal of a given day and the next meal which forces your body to enter into the fat burning phase.
While some people prefer to skip breakfast or take it towards the midmorning or early afternoon, other people opt to end their eating window early on in the day. For instance, you may have lunch as you last meal or have dinner before 6 p.m.
To get into ketosis faster, aim for at least a 12 hours fasted window. You may incorporate exclusive fasts, 24–72hours to speed up ketosis.
2. Coffee/Tea/Green Tea
Caffeine found in coffee or other stimulants like tea is good for controlling your appetite. If your first choice was intermittent fasting, adding coffee in the mix will help tame your hunger pangs. If coffee is not your cup of tea, why not try the caffeine pills or keep taking tea as an alternative.
The caffeine helps you to get accustomed to the new Ketogenic meal plan. Once you attain Ketosis, reduce the amount of coffee intake. Caffeine works well with the hormone “ghrelin” by suppressing the cravings in between fasting and the next meal. The “hunger hormone” (Ghrelin) stimulates your appetite and increases food intake. The appropriate amount of caffeine makes you less prone to cravings and binge eating.
3. Reduce Workout Intensity
Manage your stress levels by reducing the levels of cortisol hormone produced when working out while on a state of Ketosis. Go back to light exercises such as slow jogging, walking, hiking and any workout that does not involve increasing the heart rate exceptionally high. When you are low on energy, try to go slow on sprints and compound lifts. Do not worry, you will resume higher intensity workouts once your body generates enough Ketones.
4. Use MCT Oil
The MCT oil is medium chain triglycerides that quickly transforms into energy and heads straight into the brain. MCT oil contain fats the same as those found in coconut oil, palm oil, and dairy products. This supplement increases the amount of fat in the body and hence the production of Ketones needed to keep you in Ketosis.
5. Get Enough Sleep
When they say sleep will automatically kick you into a fat burning machine, they need to emphasize that you should be getting at least 7 hours of good sleep. If you are consistently sleeping for less than 7 hours, even when using the best Ketogenic meal recipes your body may not be able to generate enough ketones.
How to maintain Ketosis
How to maintain Ketosis depends on your specific needs without losing focus on the Keto benefits. Once you get into Ketosis, you can either use the long-term, short-term, and cyclical ways of maintaining.
Being on the same ketogenic diet may not be an easy task because of the inconsistencies of carb intake that depends on others factors such as before and after an exercise. People who live an active lifestyle and are living the Keto lifestyle may suffer mild side effects such as low energy levels.
Constipation is a Ketosis side effectthat affects people who have been on Ketosis for an extended period. You can adopt a short-term Ketosis plan to manage such effects for example by increasing a restricted amount of carbs before or after the workout session enough to fuel the body.
There are many misconceptions on Ketosis and its safety. It is good to know about some of these misconceptions and the reason why they are Keto diet common safety concerns. The best way to come to a conclusive answer is by looking at the various concerns. In this article, we will explore the misconceptions around the top four Ketogenic diet safety concerns and side effects. The Four Health Misconceptions about the Ketogenic Diet 1. Keto Diet Causes Heart Disease This assumption was common in the 70s that led to the warnings against consumption of saturated fats like coconut oil. Sometimes back, saturated fats in red meat and butter were linked to increased cholesterol levels, clogged arteries and increased risk of cardiovascular attacks. The above misconception led to a review of the various studies to determine the link between saturated fats in the keto diet and heart disease. There was no significant link between saturated fats and heart disease. 2. Keto is not Kidney ...
The Keto diet is now becoming a trend among people who seek quick, healthy and sustainable weight loss, or to manage/prevent lifestyle illnesses such as diabetes, hypertension, and arthritis among others. But the question on everyone’s mind is whether it is safe to follow the Keto diet. Are there risks involved in adopting a ketogenic diet? If there are risks, do the benefits outweigh them? There are numerous studies that have been carried out to find out whether the Keto diet is healthy. To unravel whether a keto diet is healthy, let's start with the basics: What is Keto Diet? Keto is a high-fat diet with extremely low levels of carbohydrates and moderate amounts of proteins. The diet is centered on making you healthy as your body enters into a glucose-starved state known as ketosis. In this state, your body converts fats into ketones to get energy. Many argue that Keto diet is healthy because it is known to help people lose weight and experience long-term keto diet bene...
Keto shopping list serves as a guideline when you are grocery shopping for your keto diet. It outlines the essential items that you will need to get started on the Ketogenic diet. Simply defined, the Ketogenic diet is low on carb, contains moderate proteins, and high-fat content. Therefore, it is important that you include only keto-friendly food items on your list. When scrolling through the numerous Keto food websites, you will see varying recommendations for items that must be on your shopping list — and this can be confusing. We will make it simple for you with these 8 must-have items on your keto diet shopping list. It includes healthy fats and proteins and non-starchy vegetables. 1. Butter Butter is a must-have item on your list. Whenever possible, buy organic butter made from grass-fed animals. You can use it for cooking or as a spread on your keto bread. 2. Olive Oil Olive oil is an essential fat that is rich in omega fatty acids. You can use it for...
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