State of Ketosis
The state of Ketosis is a metabolic state in which fat provides most of the fuel for your body. It occurs when there is limited access to glucose (blood sugar), which is the preferred fuel source for many cells in your body.
Ketosis is a normal process that happens when your body doesn’t have enough carbs to burn for energy. Instead, it burns fat and makes substances called ketones, which it can use for fuel.
The State of Ketosis is often associated with a ketogenic diet and very low low-carb diets. This also occurs during infancy, pregnancy, fasting, and starvation.
If you are eating a very low-carb diet, your levels of the hormone insulin go down, and the fatty acids are released from body fat stores in large amounts. Many of these fatty acids are transferred to the liver. The fatty acids are then oxidized and turned into ketones (or ketone bodies) which provide energy for your body.
Unlike fatty acids, ketones can actually cross the blood-brain barrier and provide you energy for the brain in the absence of glucose.
Keto diets require removing certain food items from your diets, such as grains, candy, and sugary soft drinks. Basically, all simple carbohydrates should be removed from your diet. You will also need to cut back on potatoes, legumes, and fruit.
To get into a State of Ketosis
To get into a State of Ketosis, you generally need to eat fewer than 50 grams of carbs per day and sometimes as little as 20 grams of carbs per day.
Here are 8 effective tips to get into ketosis.
1. Minimize Your Carb Intake
Eating a very low-carb diet is the most essential factor in achieving ketosis. When your carb intake becomes very low, glycogen stores are reduced and levels of your hormone insulin decline. This allows your fatty acids to be released from the fat stores in your body.
2. Add Coconut Oil to Your Diet
Eating coconut oil can help you get into ketosis. Coconut oil contains fats called medium-chain triglycerides (MCTs). Unlike most fats, MCTs are rapidly absorbed and taken directly to the liver, where they can be used immediately for energy or converted into ketones.
Coconut oil contains four types of MCTs, 50% of its fat comes from the kind known as lauric acid.
Research suggests that fat sources with a higher percentage of lauric acid can produce a more sustained level of ketosis. This is because it is metabolized more gradually than other MCTs.
3. Exogenous Ketones can be very beneficial when you start a Low Carb or Keto Diet. KetoGen4 can help you get into the State of Ketosis faster.
4. Ramp up Your Physical Activity
A growing number of studies have found that being in ketosis can be very beneficial for some athletic performance, including endurance exercises.
Being more active can help you get into ketosis.
When you exercise, you deplete your body of its glycogen stores. Typically, these are replenished when you eat carbs, which are broken down into glucose and then converted to glycogen.
If your carb intake is minimized, your glycogen stores remain low. In response, your liver increases its production of ketones, then can be used as a fuel source for your muscles.
5. Increase Your Healthy Fat Intake
Consuming plenty of extra healthy fat can boost your ketone levels and help you reach ketosis. A very low-carb ketogenic diet not only minimizes carbs but is also high in fat.
Ketogenic diets for weight loss usually provide between 60–80% of calories from fat.
The good fats include olive oil, coconut oil, avocado oil, butter, tallow, and lard. Many healthy, high-fat foods are also very low in carbs.
However, if your goal is weight loss, it’s essential to make sure you’re not consuming too many calories. Consuming too many calories can cause your weight loss to stall.
6. Try a Short Fast or a Fat Fast
Another way to get into ketosis is to do intermittent fasting, go without eating for several hours. In fact, many people go into mild ketosis between dinner and breakfast.
Because a fat fast is so low in protein and calories, it should not be followed for more than three to five days to prevent an excessive loss of muscle mass. It can also be hard to follow for more than a couple of days.
7. Maintain Adequate Protein Intake
Achieving ketosis requires a protein intake that is adequate but not to excessive.
8. Test Ketone Levels and Adjust Your Diet as Needed
Like many things in nutrition, achieving and maintaining a state of ketosis is highly individualized.
Therefore, it can be helpful to test your ketone levels to ensure you’re achieving your goals.
The three types of ketones acetone, beta-hydroxybutyrate, and acetoacetate, all of which can be measured in your breath, blood, or urine to find out your State of Ketosis.