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Keto Diet: 7 Ways to Get Into Ketosis

Here are the 7 most important steps to improve the ketosis frequency on a keto diet, ranked from the most important to the least:

what is ketosis

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1. Restrict carbs to 20 grams a day or fewer , a strict low carb or keto diet. Fiber does not have to be limited, it should even be useful for ketosis.
How much is 20 grams of carbs ?  Our custom keto diet meals and meal plans, are designed to hold you under 20 grams, so no calorie count is necessary.
Restricting carbs to extremely low levels also results in ketosis. So maybe this is what you need to do. But the rest of the list below will help make sure you’re successful.

2. Eat enough fat to be able to feel satisfied. A low-carb keto diet is typically a higher-fat diet, since fat contains the calories you no longer get from carbs. This is the critical difference, which also ends up in ketosis, between a keto diet and starvation. A keto diet is sustainable, but starvation is not sustainable.
You’re likely to feel exhausted and try to give up your diet if you feel as if you’re hungry. A ketogenic diet, though, can help you stop being too hungry, make it sustainable and maybe make you feel fantastic.

In order to feel satisfied, eat enough protein foods and low-carb vegetables, with enough added fat. If you’re hungry all the time, make sure that you get enough protein in most meals and, if so, add more fat to your meals (like more butter, more olive oil, or some delicious sauces).

Our custom keto diet recipes have lots of fat included, so according to your own preferences, you can change up or down.

3. A keto diet is not supposed to be a diet with a very high protein content. We suggest 1.2 to 1.7 grams of protein per kg of reference body weight per day. If your lean body mass weight is about 70 kilos, this means around 100 grams of protein a day (155 pounds). Despite fears that individuals consume “too much” protein on keto diets, this does not appear to be the case for most people. Since it is very fulfilling, it is impossible for most individuals to overeat protein. While amino acids can be converted to glucose from protein foods, only a limited amount can directly be converted to glucose under laboratory conditions.

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This can be due to particular conditions, such as the degree of insulin resistance. However, even persons with type 2 diabetes typically perform better with the sufficient protein levels prescribed by Diet Doctor if their diets are not low carb.

At the same time, a serious problem is the low consumption of protein during long periods of time. It can result in muscle and bone loss, especially as you age.

This is why our custom keto diet recipes are designed with the right amount of protein.

4. When not starving, stop snacking. Eating more frequently than you need, either eating for pleasure, or eating because there’s food around, lowers ketosis and delays weight loss. While using keto snacks can reduce the harm between meals while you’re hungry, consider changing your meals so that snacks become unnecessary.

5. Add intermittent fasting if necessary. Miss breakfast, for example, and eat just during 8 hours of the day, fasting for 16 hours. As well as accelerating weight loss and improving insulin tolerance, this is effective at raising ketone levels. It’s normally easy to do on the keto diet as well.

6. Add exercise. Adding some type of physical exercise will raise ketone levels moderately when on low carb. It will also aid in accelerating weight loss and improve type 2 diabetes. To get into ketosis, exercising is not required, but it can be beneficial.

7. Get adequate sleep and relieve tension. On average, most individuals benefit from a minimum of seven hours of sleep each night. And aim to keep stress under control. Blood sugar levels are elevated by sleep deficiency and stress hormones, slowing ketosis and weight loss. Plus, they can find it more difficult to stick to a keto diet and avoid temptations. So when struggling with sleep and tension will not get you into ketosis on their own, they are still worth thinking about.

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