Weight loss and weight gain are common health concerns for many. People search consistently online to find solutions to their weight problems. A frequently used method to attain weight loss is the application of ketogenic principles.
These are steps that help get your body into a ketogenic state. But before looking at the essential steps needed to get your body into a ketogenic state, a summary of what the whole concept is about would be helpful.
A ketogenic state in the human system refers to a metabolic state where the body relies more on ketones for energy other than carbohydrates. Ketones are formed in the liver due to the breakdown of fatty molecules in the body. This situation occurs due to a reduction in the carbohydrate level in the human system, triggering the need for an alternate source of energy.
The fatty molecules in the body become the substitute, and as they break down, the individual reduces body mass, weight, and size. It is the ultimate weight loss technique. Here are a few steps that should get you started.
Reduce carbohydrate intake
When you cut down on carbs, the body has no choice but to find an alternative means of generating energy, thus it turns to fatty molecules for support. The body begins to burn out the fat at different locations in the body. The goal is to force the body to depend less on carbohydrates and more on fats. As this occurs, the body begins to break down the fat in the body to form ketones. These ketones become the supplementary source of glucose and gradually become the primary source leading to visible weight loss.
It is emphasized that carbohydrate consumption be cut down to 20 grams per day. It is, however, dependent on individual body mass and daily activity.
If you are involved in high-impact duties, you might require a little above 20grams to get by daily. In 28 days, you are bound to witness visible changes in body mass as you cut down the carbs. So, if you desire results, take the 28-day keto challenge and get in shape.
Consumption of healthy fat
As one source of energy depletes, it is necessary to keep another as a backup, so the body doesn’t shut down. Thus, with a reduction in the consumption of carbs, you need to begin to consume more healthy fats. These fats replenish the loss of fat but not with unhealthy fat that leads to weight gain.
Sources of healthy fat include:
- Peanut butter
- Nuts like almond, cashew, peanuts, pecans, hazelnuts
Food like these provides you with the required fat to supplement the glucose loss in the body. It is also essential to watch cholesterol intake as calories tend to increase body weight. You can estimate your daily fat needs if you know how many calories your body requires daily. For a typical keto diet, fat should account for over 65 – 70%.
Heightened physical activity
Physical activity refers to any activity that allows you to burn the glucose from the body. It could include working out daily or just doing more physical activities than you usually do. Physical activity helps deplete the glucose content in the body. The depletion would increase the need for glucose to replenish the glucose store. But because you are on a low-carb diet, the breakdown of fats would support the supply of glucose.
However, it takes time for the body to adjust to the use of fats instead of glycogen. It may result in a bit of fatigue, but it gets better in the coming days.
Observe Intermittent fasting
Fasting is abstinence from food for a while. It could be daily, and the number of hours fixed. Fasting can quicken the body’s transition to ketosis. The body requires food to function, and not eating for a while would stretch the body to utilize its glycogen store. It leads to less consumption of carbohydrates and utilization of fatty molecules for energy. It also depletes the glucose content of the body. It is essential to state that you have to control your eating after the period of fasting.
Do not engage in a carefree consumption of excess calories because it is much easier to gain weight than lose it.
Healthy meals that help maintain the ketogenic state should be adopted else, the whole purpose of fasting would be flawed.
Some signs to show you are in ketosis include bad breath, appetite suppression, digestive issues, and colored urine. These signs signify the breakdown of the fatty molecules in the body. So, if you want to get in shape, check out the steps above and take the challenge.