You’ve heard so many people are doing it and having success with it, but what really is the Keto diet? Something about going into ketosis?
Ketosis is when your body begins burning fat instead of carbohydrates. That is why its success can be accredited to consisting of low-carb and high-fat foods.
It can take as quickly as half a week to a week for your body to get into a ketosis state. Despite the quick reaction of your metabolism though, sometimes people want quicker visible results.
How To Speed Up Weight Loss On Keto Diet
There are a few ways to speed up the physical effects of ketosis that will have you stepping off the scale with a smile on in no time. Once you get that metabolism revved up and the muscles performing like they never have before, you will be blown away by how fast what feels like a lifelong problem of weight loss, is now seemingly effortless.
- Establish An Exercise Routine
Studies have shown that high-intensity training just a few days a week will be enough to speed up the keto process. Having more muscle on your body will naturally allow it to burn fat faster as well. Having such a high-fat diet will help you sustain your energy as well so that your body begins using it as its main source for energy. This will bring you results extremely quickly!
Another reason exercise speeds up ketosis is by burning up all of the body’s stored glycogen. Once the body officially has no glycogen left to use for energy, it begins to rev up the fat-burning processes. Using fat as the body’s main source of energy might cause you to experience a touch of keto flu at first, but these are temporary symptoms for a long term solution.
- Up Your Protein Intake
Especially if considering upping your exercise routine, if not starting one altogether, you should keep in mind the proper alterations to make to your keto diet. For example, protein proves vital in muscle growth and maintenance.
Foods high in protein also tend to be much more filling. When undergoing a diet that lends itself to calorie restriction, including a larger amount of protein can aid in success as it fills you up quickly. The more protein in a diet, the less of a chance to succumb to cravings as the protein curbs appetite as well.
Not to mention, adding protein into your diet will also give it some variety. You don’t only want to focus only on high-fat, low-carb foods. Adding protein in there has health benefits and will keep you from feeling like you’re on a monotonous never-ending loop when it comes to your meal variety!
- Eat More Healthy Fats
Making room for healthier fats in your diet is probably easier than you think. This can be done with something as simple as switching out the oil you use to cook your food. There are also a large amount of healthy high-fat foods and snacks that you can begin including seamlessly. Just a few tweaks when it comes to your daily food consumption will kick start your ketosis into high gear!
There are many healthier fatty alternatives to cooking your food in butter or canola oil. Examples of oils to try on the keto diet are:
Cooking with these oils will ensure that their natural fats will speed up your ketogenic metabolism. Be sure to avoid anything with trans fats You can also achieve this by incorporating healthy fats through various food items such as:
Fatty fish such as salmon
There are numerous dishes that can be cooked with these food items. Plus, in combination with some of the protein options, you will be able to have a delicious feast that is good for your body and keeps it in ketosis. These are just a few of your healthy fat options, but they tend to be the most popular and the most versatile when it comes to keto recipes.
If you are looking for a simple and healthy high fat snack, munching on macadamia nuts will do the trick. This can especially come in handy when you need a quick snack on the go and want to make sure you stick with your keto diet. Macadamia nuts are easily stored and clean enough to eat in the car, making them the perfect storable and easy snack!
- Try Intermittent Fasting
Intermittent fasting doesn’t have to be extreme. This is different from regular fasting since it is generally only a break in eating for hours at a time.
However, if you choose to, fasting for a few days out of the month isn’t unheard of – or unhealthy! Many people sing the praises of how effective fasting for a few days a month resets their metabolism and keeps them in charge of their hunger.
An easy and more approachable way to do intermittent fasting on the keto diet is to forget everything you have been told about the importance of eating breakfast and skip it altogether.
It sounds almost too good to be true, doesn’t it? After all, breakfast can seem like more of a hassle half the time than a benefit. Waiting until midmorning or early afternoon to eat your first meal can set your body into a rhythm of ketosis between meals.
- Take A Ketone Level Test
There are three ways to test indicators for ketone levels in the body. They are urine tests, blood tests, and breath tests.
The blood tests prove the most accurate as they are similar to methods for measuring sugar levels in diabetics. The breath tests, however, provide instant results. The urine test measures ketone levels by examining how much is passing through the kidneys. This happens to be the most inexpensive way to test ketone levels, although it also proves to be the least accurate.
Tracking your ketosis levels can be an easy yet effective way to measure your progress on your diet. Not only that, but knowing the exact level of ketosis that you have reached, and having a reliable way to track that level, can allow you to make specific adjustments as necessary.
- Find A Healthy Ketogenic Supplement
Once you know your ketone levels, you can decide if a supplement is right for you. Medium-chain triglyceride oil, or MCT oil, is a supplement that you can put a few drops of into your coffee for great results. This works by rising the ketone levels in the blood after only a few hours.
This, of course, works because it shortens the amount of time it takes for your body to get into ketosis, Therefore, between the oil and the intermittent fasting, you can take such small steps to keep your body burning fat that much longer each day. A little bit each day will add up to major results each week, month, and especially by the end of a year.
MCT oil is most often extracted from coconut oil, which makes sense as it was mentioned earlier as one of the healthier forms of fat. This proves to make the supplement an extremely easy and natural way to kick your body into ketosis that much faster.
- Enjoy The Food You Eat
The best way to ensure that a diet or way of eating is sustainable is by making sure that you actually enjoy it. You can’t lie to yourself either, if you don’t like a food that you are eating, stop wasting your time trying to force it and give one of the many other keto options a shot!
The beauty of the keto diet is that in addition to being extremely effective, it is also completely straightforward. Just keep it low-carb.
There are so many restaurants these days that serve keto-friendly options as well. You should have no need to sacrifice your social life in order to make your diet work. Besides, chances are, gaining the body of your dreams should come with the added benefit of becoming more social. You should be proud of your healthier lifestyle, and shouldn’t have to put it on the back burner just to keep up with your circle.
Have a few keto-friendly recipes on hand as well. This way if you get invited to a group dinner or pot luck, or you just want to cook healthier for your family, you already have a few options in mind of what you could make. This way you can avoid the added stress of trying to cook a healthy meal within the keto guidelines for the first time without knowing how it tastes. Maybe you can even convince your friends and extended family to hop on the keto bandwagon too!
Fall In Love With The Process
The best way to make sure that your keto diet weight loss process goes quickly and smoothly is to truly fall in love with everything you have begun to do right for your body. The prouder you are of yourself, the more committed you will remain, and the easier it will be to follow every tip on this list.
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