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OUR WEBSITE : http://justhealthrelated.com/
Ketosis is a normal metabolic process which causes numerous health benefits.
Namely, during this process, the fat in the body is being converted into compounds called
ketones, which are used as a main energy source.
Researchers have found that diets which lead to ketosis are extremely beneficial as they
suppress appetite and lead to weight loss.
Also, it has been found that ketosis is also beneficial in the treatment of various conditions,
like type 2 diabetes and neurological disorders.
This process is not achieved by simple elimination of carbs, but it also required planning and
large efforts.
These are 7 successful tips to enter a state of ketosis:
Reduce the intake of carbs The consumption of a low-carb diet is crucial
in achieving ketosis, as cells use sugar or glucose as a main energy source.
Yet, cells can also use other fuel sources, like fatty acids and ketones, known as ketone
bodies.
Glucose is stored as glycogen in the liver and muscles, and in the case of a low intake
of carbs, these stores are reduced and the insulin levels are lowered, releasing the
fatty acids from the fat stores.
The liver turns some of these fatty acids into the ketone bodies acetone, acetoacetate,
and beta-hydroxybutyrate, which can be used as brain fuel.
The level of restriction of carbs for achieving ketosis is individual- dependent.
For instance, while some people need to reduce net carbs (total carbs minus fiber) to 20
grams daily, some can consume significantly more.
Due to this, the Atkins diet recommends limiting the intake to 20 or fewer grams daily for
two weeks to ensure that ketosis is achieved.
Afterward, the amounts of carbs are gradually increased.
One study involved overweight people with type 2 diabetes who reduced their carb intake
to 21 or fewer grams daily for a week.
The results showed that their daily urinary ketone excretion levels were 27 times higher
than their baseline levels.
Another study involved adults with type 2 diabetes who were allowed 20–50 grams of
digestible carbs daily, 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 (8).
These ranges of carbs and ketones are recommended for individuals who aim to enter into a state
of ketosis in order to lose weight, lower the risk of heart diseases, and regulate blood
sugar.
On the other hand, therapeutic ketogenic diets used for epilepsy or as experimental cancer
therapy limit the intake of carbs to fewer than 5% of calories or fewer than 15 grams
daily to additionally drive up ketone levels.
Therefore, the reduction of the intake of carbs to 20–50 net grams daily reduces blood
sugar and insulin levels, causing the release of stored fatty acids which are converts into
ketones by the liver.
Increase the intake of Healthy Fats The consumption of healthy fats increases
the levels of ketones and helps you to achieve ketosis.
Namely, a low-carb ketogenic diet is low in carbs but high in fat.
Ketogenic diets for metabolic health, weight loss, and exercise performance get between
60–80% of calories from fat, while the classic ketogenic diet used in the treatment of epilepsy
is even higher in fat, with typically 85–90% of calories from fat.
This does not mean that the excessive fat intake leads to high ketone levels in all
cases.
One study which involved 11 healthy people for three weeks analyzed the effects of fasting
with different amounts of fat intake on breath ketone levels and found that ketone levels
were similar in people consuming 79% or 90% of calories from fat.
Since fat makes up a large percentage of a ketogenic diet, you should always use high-quality
sources, like avocado oil, coconut oil, lard, butter, olive oil, and tallow.
Yet, if you want to lose weight, you should not consume too many calories.
The consumption of at least 60% of calories from fat, therefore, increases ketone levels.
However, make sure you choose healthy fats from both plant and animal sources.
Incorporate Coconut Oil in Your Diet The consumption of coconut oil helps you to
enter the state of ketosis, as it is high in fats known as medium-chain triglycerides
(MCTs), which are quickly absorbed and taken directly to the liver, where they can be immediately
used for energy or converted into ketones.
It is actually one of the best ways to achieve ketosis in the case of Alzheimer's disease
and other nervous system disorders.
This oil contains 4 types of MCTs, but still half of the fat comes from lauric acid.
Researchers have confirmed that fat sources rich in lauric acid may produce a more sustained
level of ketosis, as they are metabolized more gradually than other M
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