What do you understand about ketosis?

Ketosis is simply a very normal metabolic process that brings many benefits to our body. During ketosis, our bodies convert fats into compounds called ketones and begin to use them as the primary source of energy in place of glucose.

With the keto diet, we promote ketosis for fast weight loss and appetite suppression. In addition, ketosis also brings many benefits to patients with type 2 diabetes and neurological disorders.

However, to achieve perfect ketosis, we need not simply cut carbs. You need to have a specific plan for this too. So let me help you with quick ways to get to ketosis!

The most effective way to help you reach ketosis on the keto diet

The following are tips that can be considered as a way to help you easily reach a state of ketosis for your body without the need for supplements, please refer to it.

Reduce carbs to less than 20g.

Maintain moderate protein intake: about 1.5g/1kg body weight in 1 day. For example, if you weigh 70kg, that means you need 100g of protein in that 1 day.

Try intermittent fasting: going 10-12 hours without eating can help you quickly enter ketosis. (For example, we eat breakfast at 7 o'clock, and skip lunch, drink only water, then have dinner at 5:30 pm!)

Don't be afraid to eat fat: if you're already on the keto diet, don't be afraid of fat. Choose healthy fats for your body!

Cooking with coconut oil: Coconut oil contains fatty acids, which can help increase the production of ketones and help protect brain health.

Exercise (if possible): when you're in the process of transitioning into ketosis, you don't have enough energy for vigorous physical activity. However, if you can walk briskly is also a way to help you quickly reach ketosis!

Get enough sleep: On average, we need about 7 hours of sleep each night and manage stress. Lack of sleep increases stress hormones and raises blood sugar. So it will slow down your ketosis.

Those are the ways to help you fall into a state of ketosis effectively. And with ketosis, you don't need expensive supplements like exogenous keto or MCT oils… Supplements usually won't help you with weight loss or disease. So, just apply all the above methods in the most natural way!

And if you're committed to the keto diet, how do you know if you've entered a state of ketosis?

Are you in a state of ketosis?

There are some common signs that you have entered ketosis:

Dry lips or a metallic taste in the mouth

Thirst and urinating more often

Tired at first but then increased energy

Decreased appetite and reduced food intake

However, these are only signs for you to recognize. And measuring ketones is the only and most accurate way to determine if you're in ketosis. Come with me to how to measure ketones!

Measure ketones for accurate ketosis assessment

Blood

This is the most accurate measurement. Your blood ketones will be measured to determine the amount of BHB. These ketone measurements tend to be lowest in the morning and highest about 1 hour after eating.

Blood ketosis scale:

Mild Ketosis: 0.5-1.0 mmol/L

Moderate Ketosis: 1.0-1.5 mmol/L

Strong Ketosis: 1.5-3.0 mmol/L

Above 3.0 mmol/L will not yield a ketone effect.

Breath

Through your breath, a ketone analyzer will be used to measure the amount of acetone in your breath. And it will result in the following evaluation color code:

Blue: not in ketosis

Green: mild ketosis

Yellow: moderate ketosis

Red: strong ketosis

Urine

A ketone meter is used to measure how much acetoacetate is excreted in your urine. Any shade between pale pink to purple indicates that you are in ketosis. Darker colors are strong ketosis.

However, measuring ketones in the urine is not appreciated, because when you are dehydrated, the urine also has the same dark color band.

And with this overview of the keto diet, I will only cover the main points of ketosis on the keto diet. To learn more about this exciting state of ketosis, read our next article! There are definitely interesting things about ketosis that you need to know!

Tips and Guides with the Standard Keto Diet for Beginners

Getting started with the keto diet is very simple, but you also need to equip yourself with some basic skills and understanding. And for the most part, we've been away from fat for years now, so how do you get ready to use more fat on a keto diet?

So to help you get started with your keto meals, I have the following tips and guidelines for you.

You can skip breakfast or start with a light breakfast

We often hear that breakfast is the most important meal of the day. However, as studies published in the American Journal of Clinical Nutrition in 2009 say, that's not true if you're following this keto diet.

The fact that we wake up and don't feel hungry, we can willingly skip our breakfast or just start the day with a light cup of coffee. And that does not affect how effective your weight loss is.

Reducing hunger pangs is common with the keto diet, so don't worry if you want to skip any of your meals!

But when you feel hungry when you wake up for a short time, you can enjoy your breakfast on a delicious, complete, and fast keto diet. You can try breakfast with 2 fried eggs with butter and 2 slices of delicious meat.

Variety of meals throughout the day with healthy fats

You wonder what you should eat this afternoon, tonight with your keto weight loss menu?

You can have simple meals of the day with meat, fish or chicken with salad, or mixed vegetables with butter, cheese or drizzle with a little olive oil .... To enrich your keto diet menu, you can refer to this link!

Click here:Proved ketogenic meal plan

How to eat more fat?

Well, this is a big deal, right? Because for decades, we have always believed that fat is the culprit that causes weight gain. And then we fear fat, limiting and avoiding fat in our diets.

However, now we can identify many different types of fats, including good fats and bad fats too! So choose good fats (monounsaturated fats and polyunsaturated fats) to help our health!

And the advice for you is: determine how much fat your body needs in a day and use healthy fats like olive oil, avocado for your meals. Also, if you're constantly feeling hungry when starting a keto diet, eat more fat!

Use low-carb bread from almond flour

This is a food that most people following the keto diet avoid. But don't worry, because there are many low-carb breads that you can use. Usually these low-carb breads are made from almond flour.

You can go to parties and still follow the perfect keto diet

When you start with the keto diet, you avoid all the fun, you don't go to the parties?

Oh my gosh, let's join the party! And for fun and the keto diet to go hand in hand, avoid starchy foods (like plain bread, rice, pasta, etc.). Ask for more natural fats like avocado and olives.

Say goodbye to processed foods and don't believe "low-carb" advertising

You should not be fooled by winged advertisements, especially with products labeled “LOW-CARB“.

You need to remember: an effective keto diet for weight loss is not accompanied by refined and industrially processed foods. And products labeled low-carb like chocolate, candy, pasta and bread are often high in carbs!