So, you’ve started the ketogenic diet. What next? Going through the abundance of material available on ketogenic diet may have introduced to the word ‘ketosis’. When it comes to ketogenic diet, ketosis is like a magic charm that opens the gateway to your weight loss journey. In the world of keto, ketosis is the hero.
And there are three main things you need to
know about this hero:
How to achieve ketosis?
How to get into ketosis faster?
What Is Ketosis?
Ketosis refers to a metabolic state wherein
the body uses fat and ketones (chemicals made in the liver by conversion of
fat) rather than glucose (sugar) as its main source of fuel.
When you lower your carb intake during
ketogenic diet, it takes 1-2 days for the glucose stores become depleted. Your
liver uses amino acids, from the protein you eat, to make glucose via a process
called gluconeogenesis. But these amino acids are not enough to meet the needs
of your brain, since the brain requires a constant supply of fuel.
Fortunately, ketosis gives the body another
source of energy - Ketones
However, when glucose and insulin levels goes down during a carb-restricted diet, the liver gears up its production of ketones to be able to provide energy for your brain.
In ketosis, the body produces ketones at an
accelerated rate. The liver makes ketones by using the fat that you eat as well
as your own body fat. Once the ketone levels in the blood reaches a certain
threshold, you are considered to be in nutritional ketosis. According to research,
the best time to test if you’ve reached ketosis is by performing early morning
and post-dinner urine tests.
Although fasting and keto diet both can help
you achieve ketosis, only a keto diet is the more sustainable option of the
How To Achieve Ketosis?Any one of the below listed methods can help in achieving ketosis. Although, you must always be careful to not overstress your body. Ketogenic diet is more than just a diet, it’s a change in lifestyle. So make sure whatever routine you follow, it’s something you could easily sustain for a longer term.
While beginning a ketogenic diet, the best
advice is to not put too much strain on your body through physical exercise.
Keto diet by itself can be quite stressful during the early days since you’re
eliminating an entire food group (carbs and sugar) so a lower intensity workout
is recommended. After a while however, you can increase it to moderate
intensity workout. Increasing physical activity depletes glycogen which in turn
kicks the body into ketosis.
*Only increase your workout intensity when you’re sure that you are not under eating and are eating enough fats to supply energy to the body.
for short periods
After an overnight fast, ketone body
concentrations reaches about 0.1 - 0.5mM — just below the official “threshold
of ketosis”. However, fasting for around 48 hours elevates circulating ketones
to around 1 - 2mM.
If you’re looking to embark on a long-term fast—for ketosis or otherwise — always consult your doctor or trusted health professional to help advise you through the fast for ensuring safety. Before trying anything extreme, check how your body tolerates a restricted daily feeding window or a more moderate 24 hour fast.
Coconut, MCT, and C8 oils
● Palm oil
● Goats milk
● Breast milk
For the purposes of this blog, we’ll be
focusing on coconut oil.
So, including coconut oil in your diet can
help you get into ketosis because your body breaks it down into ketones.
But, since coconut oil contains mostly longer
chain triglycerides and lauric acid, it takes a long time to get converted into
ketones. Shorter, medium chain triglycerides, on the other hand, break down
into ketones much faster.
So, let’s take a look at MCT oil next:
What is MCT Oil?
How Much MCT Oil to Take?
For raising your ketone levels enough to reach ketosis, start slowly and work your way up to about 6 tsp. per day.
C(8) Oil is the fastest absorbing MCT oil.
MCT or C(8)oil helps in increasing MCT intake, as well as counteracting
the fatigue caused by starting a Keto diet. It is a concentrated drink full of medium-chain triglycerides that can be mixed with your morning coffee. If you are increasing your exercise intensity, MCT oil is a good source of the energy boost you need to fuel your workouts and deplete your glycogen stores even further.
Some additional benefits of MCT oil are:
1. Better digestion and improvement in blood sugar levels
2. Reduction of carbohydrate cravings
3. Increase in satiety
4. Cognitive boost
The Final Word…