How do I get into ketosis to lose weight?

Significantly reducing the carbohydrate intake Ketosis occurs when a lack of carbohydrates forces the body to use fat, not glucose, as its primary energy source. A person looking to reach ketosis should reduce their carb consumption to 50 grams or less per day .

medicalnewstoday.com - 7 fast and effective ways to get into ketosis - Medical News Today

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Reaching ketosis can be challenging. Below, we explore seven ways to speed up this process. We also look at the risks involved and who may not benefit. Some people enter ketosis because they wish to lose body fat. In ketosis, the body breaks down its fat stores instead of relying on carbohydrates such as glucose for energy. As a 2021 review points out, ketosis may also have this effect because it suppresses appetite. The presence of ketones in the blood and urine indicates that a person has entered ketosis . The body typically uses glucose, or sugar as energy. When there is a lack of glucose, the body burnsfat for this purpose instead. In this case, acids called ketones may begin to build up in the blood. The body can also use ketones for energy, but they may leave the body via urine. Ketosis is a natural metabolic state in which the body primarily burns stored fat, instead of glucose, for fuel.

Strategies for encouraging the body to enter ketosis include:

1. Significantly reducing the carbohydrate intake

Ketosis occurs when a lack of carbohydrates forces the body to use fat, not glucose, as its primary energy source. A person looking to reach ketosis should reduce their carb consumption to 50 grams or less per day . However, the exact carb limit can vary from person to person.

2. Increasing physical activity

The more energy a person uses during the day, the more fuel they need. Exercise helps reduce the body’s stores of a form of glucose called glycogen. Usually , eating carbs restores glycogen levels. But a person on a low-carb diet is not sufficiently replenishing their glycogen stores. This encourages the body to turn to fat as a source of fuel instead. The adjustment can take some time, and during this period, a person may experience fatigue.

3. Fasting for short periods

Intermittent fasting (IF) can help a person reach a state of ketosis.

In some controlled cases, a doctor may recommend fasting periods of 24–48 hours , but most people do not need to fast this long to reach ketosis.

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IF may also help manage obesity, diabetes, and cardiovascular disease, and it may also protect against certain cancers and neurological disorders. However, confirming these benefits and IF’s long-term safety and efficacy requires more research. Anyone interested in trying IF should speak with a doctor first, as it is not advisable for everyone.

4. Increasing healthful fat intake

Most people aiming for ketosis replace lost carbohydrates with an increase in healthy fats. Some sources include:

olive oil

avocados and avocado oil

flaxseed oil

nuts and seeds

fatty fish, such as salmon

While some people on the ketogenic diet add any fats to a meal, it is typically advisable to limit saturated and trans fats, such as those from fried foods.

5. Testing ketone levels

A test can check ketone levels in the:

urine

breath

blood

Testing can help a person track their progress and make tactical adjustments to their diet. They may further limit foods that cause a spike in glucose levels, for example. Simple ketone tests, such as strips and monitors, are available to purchase online.

6. Checking protein intake

A person following the keto diet typically eats more dietary fat than protein. While recommended amounts of protein vary, one standard recommendation is consuming about 1 gram (g) of protein for every pound (lb) of body weight each day. People who exercise heavily might need 1.5 g/lb. Some believe that a lower protein intake is necessary, although the evidence on this point is mixed.

7. Consuming more MCT oil

Medium chain triglycerides (MCTs), which a person can purchase as oil, can aid in ketosis. Specifically, MCT oil may help a person reach ketosis even when they eat less fat and more protein and carbs than a keto diet typically contains.

medicalnewstoday.com - 7 fast and effective ways to get into ketosis - Medical News Today

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