Keto diet or ketosis is now a common and popular craze among many who are willing to lose rapid weight in a healthy way. The basic idea of ketosis is to minimize carbohydrate intake. Instead, you are advised to live on a diet that is based primarily on fats and proteins. Ketosis involves the conversion of fats into ketones which are used as the main supplier of energy for the body.
People have come up with attractive results following a keto diet. But one needs to plan the diet properly to achieve the desired output. Again, an attempt to stick with the keto diet seems to be a difficult task. Remember your motto even when you are in the office or in some restaurants. It is important to maintain a steady focus.
1. Stay Away from Carbohydrates
This is the most important and primary step as you begin with your keto plan. Glucose is the main energy resource for our bodies. But our body has alternative fuel resources too like fatty acids and ketones. Glucose is stored in the form of glycogen within our muscles and livers. As carb intake is gradually lowered, rapid reduction of glycogen and insulin are noted. This instigates the release of fatty acids.
Thus, keep yourself as much as away from carbs and be closer to foods as per the plan. It is important to create a keto-friendly environment. Beware of your eternal love for sweets. For the worse, keep yourself prepared with keto-friendly desserts.
2. Increase Intake of Friendly Fat
Incorporate healthy fat in your diet to enhance the levels of ketone and achieve effective results of ketosis. Medium-chain triglycerides are easily digestible rather than other fat forms. They directly reach the liver where they are quickly transformed into ketones. This increases the rate of ketosis which again helps in energy enrichment and reduces hunger.
3. Exogenic Ketone Salts
If you are willing to improve the ketone level in your blood, then you are advised to include exogenous ketone salts. Ketone salts contain good amounts of essential minerals like calcium, potassium, magnesium, and sodium. This will help you to resist ketone flu as it fastens ketosis. It is also helpful for restoring energy and the lost electrolytes.
4. Keep Exercising Daily
Never miss your daily hours of exercising. You need to be very particular. Stop experimenting with your exercise schedule as you get started with this diet plan. Continue practicing the regular courses. Once you feel like getting accustomed to the diet, you may venture for something different. As you are done with the regular symptoms of keto flu, you may require to bring some changes in the exercise routine. The body will soon start recognizing fats as energy fuel. It will help you to indulge in Cross Fit or High-Intensity Interval Training. Be very careful about your calorie intake. A high exercising rate against lower calories will soon weaken your body.
5. Irregular Fasting
Intermittent fasting as combined with a keto diet is considered to be an effective package for those who are interested in rapid weight loss. If you want to fast then have your meal at a particular hour. It is essential to keep a balance between insulin level and calorie control process. The common types of fasting include fasting on alternative days, fasting for an entire day, and eating at restricted hours.