How to start a Keto Diet
Keto diet has managed to get its well deserved popularity. This is due to the significant results. This diet helps in the brain health, increases energy, loses fat, improve the levels of blood sugar and improve the total health of an individual. Before you start this Keto Diet it is advisable to get a clear understanding of this.
The Keto diet is a low-carb, high-fat diet which offers multiple benefits. Besides being the diet for the required weight loss, the keto diet is helpful to those suffering from neurological disorders and even diabetes. Achieving this state of ketosis requires some planning on the diet.
* Intake of Carbs minimized:
This low-carb diet is important for achieving the ketosis state. The cells, normally, make use of sugar or glucose for the fuel required. You need to be aware that many of the cells can also make use of ketones and fatty acids for the required fuel.
With this intake of carbs reduced, the hormone insulin levels are reduced and the glycogen stores are also reduced. This leads to the release of the fatty acids from the fat stores of a human body. The liver can convert some of these fatty acids into ketones, which can be used as fuel for the body.
The amount of carbs required by the human body to achieve ketosis depends on the individual.
Steps to follow for a Keto Diet:
Few steps to guide you when you are starting the Keto Diet can be helpful.
- Include coconut Oil in your diet:
Coconut oil contains fats called MCT’s (medium-chain triglycerides) which can be easily absorbed. These are taken to the liver and can be either converted into ketones or used for the required energy. This is considered as one of the best ways to achieve ketosis.
Ensure you introduce this oil gradually so as to avoid any stomach problems.
- Intake of Healthy Fats:
Consuming healthy fats is another way to achieve ketosis quickly. The sources of these fats need to be of a high quality as these forms a significant percentage of the keto diet. The good fats include butter, avocado, coconut oil. You can even plan on foods which are high in fats but low on carbs.
- Fat Fast or Short fast:
To get into the ketosis quickly you need to go without any food for several hours. Intermittent fasting is one way to go about with the Keto diet. A diet which is high in fat but low in calories can also help in achieving ketosis. The fat fast needs to be followed for a period of 3 to 5 days.
- Intake of Proteins:
The intake of protein during the keto diet need not be excessive but for sure, you need to ensure adequate amount of proteins are consumed. This is important as proteins are required by the liver for the amino acids and also for the maintenance of the muscle mass.
Before you choose on the Keto Diet it is advisable to consult a qualified nutritionist or a dietician so that you can go about this in the right manner.