Anyone who has tried the keto diet, or talked to someone who has tried it, there is a chance that they are aware that the trickiest thing about ketosis is the high-fat and low carb ratio. When you don’t consume enough carbohydrates to burn for energy, your body will go into ketosis. This way, your body is forced to burn fat instead of carbs and then produces chemicals, which are called ketones, and then used for fuel. Ensuring that your body constantly burns fat instead of carbs is imperative to reducing body fat and enjoying the benefits of weight loss.
Maintaining ketosis is very tricky, considering how strictly the diet has to be followed to obtain results. It typically means consuming very low carbohydrates, minimal protein, and high fat. The restrictiveness of the diet has caused it to be linked with certain health problems. Despite the risks, however, experts have discovered useful tips that keto dieters can use to help them properly observe the diet and consequently, make their keto diet effective. Keep reading to discover the tricks from experts on how to maximize ketosis for your benefit.
Set up a Ratio for your Macronutrients
It is important to first determine the ratio of your macronutrients when embarking on a keto diet, so it’s probably best to work alongside a dietitian before beginning. While there are no set guidelines for the consumption of carbs, protein, and fat for keto life, it is important to ensure that carbs content in the diet should be as little as needed and fat as high as needed. Setting up a ratio for this, say a ratio of 10% carbs to 80% fat will make it easier to apportion meals and adhere to keto rules.
Keep your Ratios Updated
Experts advise that as you move through your keto diet, the ratio of your macronutrients should be constantly updated. This is necessary because as the body adjusts to the diet, the ratios tend to fluctuate, making it crucial to recalculate them as often as possible. A lot of keto dieters maintain just the initial macro ratios, thinking that it will be capable of taking them through, however, experts suggest that as progress is made in the diet, some dietary components such as carb, fat, and protein may increase or reduce depending on some factors like weight, physical activity, age, etc.
Cook your Meals
This is another tip that experts strongly emphasize. Though it could be quite a task, especially for keto dieters who lead busy lifestyles. Arranging and preparing meals in advance is also really helpful. By doing this, dieters can have absolute control over the ingredients contained in their meals, also, there will not be instances of hidden carbs and added sugars.
Watch your Snacks
It is very easy for people to get out of ketosis, especially due to what is commonly referred to as “carb creep”. Snacking on foods that are high in carbs can render the entire diet ineffective. Even though it may not seem like such a big deal, the carbs in snacks can add up quickly and get the dieter out of ketosis. Experts advise that a more mindful and cautious approach should be taken. Also, keto snacks can help ensure that carbs intake is kept to a minimum.
Exercise Regularly
Sticking to a regular workout routine will also go a long way in helping dieters get the most out of the keto diet. This is because exercise exhausts glycogen and uses body fat for fuel instead. So, the more intense the exercise, the faster the glycogen exhaustion.
Stay Hydrated
Usually, when glucose converts to glycogen in the liver, it creates a bond with water, and this results in a hydrated body. It is however important to understand that fat and water do not bond. Therefore, during ketosis, the body is not capable of absorbing so much water, making the body less hydrated. Hence, it is necessary to stay hydrated while on a keto diet.
Overall, the keto diet requires dieters to be very careful and ensure that the rules of the diet are observed for best results. It is a diet that has proven over the years to be one of the most effective methods of weight loss. Considering how strict it can get, a lot of people can get easily confused about the diet and that is why experts have revealed some helpful tips which when followed, will yield amazing results for keto dieters.
