Research has shown that the Ketogenic diet is very helpful in combating lots of health conditions. Coupled with its ability to improve productivity, the keto diet is one of the most popular diets in the world today.
Achieving ketosis is the holy grail of the ketogenic diet, measured by the ketone levels in the blood with the ideal blood ketone range for ketosis between 0.5-3mmol/L. Unfortunately, it’s a lot harder to achieve for some people than others.
In this post, we will be looking at 5 of some of the best ways within your reach to achieve ketosis.
Increase your healthy fat intake
Switching to keto diets involves replacing your carbs with fats and proteins so that your body can burn them as fuel instead of the usual glucose. Ketogenic diets with health benefits consist of about 60-90% fat.
The first step to increasing your fat intake on a keto diet is to ensure it is healthy in the first place.
Deriving your fats from healthy sources such as olive oil, fatty fish, avocado oil, and many other sources of high healthy fat sources will immensely impact your overall health, then you can gradually increase your percentage based on where you are within the ketogenic diet fat range.
Ensure Adequate protein intake
The main role of protein in a ketogenic diet is to supply the liver with enough amino acids and maintain a healthy muscle mass.
muscle mass preservation and physical performance are maximized when protein intake is in the range of 0.55–0.77 grams per pound (1.2–1.7 grams per kilogram) of lean mass.
Ketogenic diets with protein intake within this range have been found to induce and maintain ketosis.
To calculate your protein needs on a ketogenic diet, multiply your ideal body weight in pounds by 0.55–0.77 (1.2–1.7 in kilograms). For example, if your ideal body weight is 150 pounds (68 kg), your protein intake should be 81–116 grams.
Supplementation
Once you have your ketogenic diet in full gear, one of your best hacks to see desired results is to begin healthy supplementation.
It is important you know exactly what a supplement would help you achieve before making it a part of your diet.
A supplement we would highly recommend you check out is the Kapex Supplement from Bioptimizers. It has a lot of digestive enzymes for protein and fat, tailored to the keto diet, paleo, and other low-carb diets, coupled with other keto optimization ingredients that would help you get desired results quicker without burning a hole in your pocket.
Try fasting
Fasting is highly beneficial to our health, and one of those many health benefits is enhancing ketosis, weight loss, and cell repair. Fasting increases blood ketone level, which is used for energy as there’s no other energy source available during a fast.
You can try out intermittent fasting. This involves switching between eating and going long hours without food on a regular schedule. It could also mean eating one meal a day couple of days a week. This can be done in addition to the 3 other points mentioned above.
Lastly, you must know your blood ketone levels per time. As the saying goes what you don’t measure, you can’t improve. This will inform your choice of what to double down on.
