Ketosis is a condition characterised by the body burning fat for energy. As a byproduct of severe carbohydrate restriction, ketones develop in the blood and these are used to fuel the body instead of glucose. Some of the body's organ's prefer the fuel of ketones rather than glucose. That being said, an individual who goes into ketosis can also expect to lose weight.
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Things you need
- Keto Test Strips
Cut your carbs. In order to get into ketosis, you need to eat a low amount of carbs. Cut back on starchy foods, breads, pastas and grains. To get into ketosis, you need to restrict your daily total of carbs to about 100g or less. It also usually takes a few days before you actually get into it. (See resources link for amount of carbs for ketosis.)
Eat your protein. Protein is a staple in a ketogenic diet. It helps to keep muscle preserved, and it also has a high thermic effect on the body. This means it takes the body a lot of energy to break it down leading to a higher metabolism. According to the book "The Ketogenic Diet," you should get 150 grams of protein a day your first three weeks in ketosis, then adjust it to 0.8 grams per pound of body weight thereafter. If you exercise, then you should get 0.9 grams per pound of body weight after the first three weeks.
Get keto test strips. These test strips are used to check your urine to see if you are still in ketosis. Do routine checks every couple days.
Do some cardio. Perform aerobic activities for 45 to 60 minutes three to four days a week that are light to moderate in intensity. Do fast-paced walking or light intensity biking, swimming or elliptical training. This will increase caloric expenditure and overall weight loss.
Build some muscle. Building muscle can also add to your weight loss as it is metabolically active. Do exercises that target the chest, shoulders, back, triceps, biceps and legs. Being in ketosis will also mean that your muscles are getting plenty of protein for preservation. Avoid really heavy lifting and high-intensity bursts like sprinting and plyometric training. Some examples of exercises are bench presses, shoulder presses, back rows, overhead tricep extensions, bicep curls and lunges.
Drink a lot of water. Water is very important anyway, but it is even more important when you are in ketosis because ketosis has a tendency to cause dehydration. There is no specific guidelines for water intake while in ketosis, but the Institute of Medicine recommends that men get 3 litres a day and women get 2.2 litres a day.
Tips and warnings
- There are a lot of low-carb food options available that have high fibre. Some of these include breads, pastas, cereals and even some baked goods.
- Be sure to drink plenty of water before, during and after your workouts as well.
- When doing weight training, use dumbbells, barbells or machines depending on your preference. Do three sets of 10 to 12 reps for each muscle group and do weight training two to three times a week.
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