Ketosis is a normal metabolic process that
provides several health benefits. During ketosis, your body converts fat into
compounds known as ketones and begins using them as its main source of energy. Studies have found that diets that promote
ketosis are highly beneficial for weight loss, due in part to their appetite-suppressing
effects. In this video, we will share our top tips
for getting into ketosis. At number 1 is to Minimize Your Carb Consumption. Eating a very low-carb diet is by far the
most important factor in achieving ketosis. Normally, your cells use glucose, or sugar,
as their main source of fuel. However, most of your cells can also use other
fuel sources. This includes fatty acids, as well as ketones,
which are also known as ketone bodies. Your body stores glucose in your liver and
muscles in the form of glycogen. When carb intake is very low, glycogen stores
are reduced and levels of the hormone insulin decline. This allows fatty acids to be released from
fat stores in your body. Your liver converts some of these fatty acids
into the ketone bodies acetone, acetoacetate and beta-hydroxybutyrate. These ketones can be used as fuel by portions
of the brain (5Trusted Source, 6Trusted Source). The level of carb restriction needed to induce
ketosis is somewhat individualized. Some people need to limit net carbs (total
carbs minus fiber) to 20 grams per day, while others can achieve ketosis while eating twice
this amount or more. For this reason, the Atkins diet specifies
that carbs be restricted to 20 or fewer grams per day for two weeks to guarantee that ketosis
is achieved. After this point, small amounts of carbs can
be added back to your diet very gradually, as long as ketosis is maintained. In a one-week study, overweight people with
type 2 diabetes who limited carb intake to 21 or fewer grams per day experienced daily
urinary ketone excretion levels that were 27 times higher than their baseline levels
(7Trusted Source). In another study, adults with type 2 diabetes
were allowed 20–50 grams of digestible carbs per day, depending on the number of grams
that allowed them to maintain blood ketone levels within a target range of 0.5–3.0
mmol/L (8Trusted Source). These carb and ketone ranges are advised for
people who want to get into ketosis to promote weight loss, control blood sugar levels or
reduce heart disease risk factors. In contrast, therapeutic ketogenic diets used
for epilepsy or as experimental cancer therapy often restrict carbs to fewer than 5% of calories
or fewer than 15 grams per day to further drive up ketone levels (9Trusted Source, 10Trusted
Source). However, anyone using the diet for therapeutic
purposes should only do so under the supervision of a medical professional. At number 2 Include Coconut Oil in Your Diet. Eating coconut oil can help you get into ketosis. It 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. In fact, it’s been suggested that consuming
coconut oil may be one of the best ways to increase ketone levels in people with Alzheimer’s
disease and other nervous system disorders (11Trusted Source). Although coconut oil contains four types of
MCTs, 50% of its fat comes from the kind known as lauric acid. Some research suggests that fat sources with
a higher percentage of lauric acid may produce a more sustained level of ketosis. This is because it’s metabolized more gradually
than other MCTs (12Trusted Source, 13Trusted Source). MCTs have been used to induce ketosis in epileptic
children without restricting carbs as drastically as the classic ketogenic diet. In fact, several studies have found that a
high-MCT diet containing 20% of calories from carbs produces effects similar to the classic
ketogenic diet, which provides fewer than 5% of calories from carbs (14Trusted Source,
15Trusted Source, 16Trusted Source). When adding coconut oil to your diet, it’s
a good idea to do so slowly to minimize digestive side effects like stomach cramping or diarrhea. Start with one teaspoon per day and work up
to two to three tablespoons daily over the course of a week. You can find coconut oil at your local grocery
store or purchase it online. At number 3 3. Ramp up Your Physical Activity. A growing number of studies have found that
being in ketosis may be beneficial for some types of athletic performance, including endurance
exercise (17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source). In addition, being more active can help you
get into ketosis. When you exercise, you deplete your body of
its glycogen stores. Normally, these are replenished when you eat
carbs, which are broken down into glucose and then converted to glycogen. However, if carb intake is minimized, glycogen
stores remain low. In response, your liver increases its production
of ketones, which can be used as an alternate fuel source for your muscles. One study found that at low blood ketone concentrations,
exercise increases the rate at which ketones are produced. However, when blood ketones are already elevated,
they do not rise with exercise and may actually decrease for a short period (21Trusted Source). In addition, working out in a fasted state
has been shown to drive up ketone levels (22Trusted Source, 23Trusted Source). In a small study, nine older women exercised
either before or after a meal. Their blood ketone levels were 137–314%
higher when they exercised before a meal than when they exercised after a meal (23Trusted
Source). Keep in mind that although exercise increases
ketone production, it may take one to four weeks for your body to adapt to using ketones
and fatty acids as primary fuels. During this time, physical performance may
be reduced temporarily So that sums up our tips for getting into
ketosis, we hope you found it informative. If you did please leave a like and if you’re
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