Starting the keto diet only happens after about 4 or 5 days of sticking to all its rules. The keto diet means your body uses fat as its main energy source for daily activities. It's one of the diets that helps with healthy weight loss and many people like it.There are some steps you need to follow to get your body into keto state, and they are:
Step one: Cut down on carbs
Cutting carbs is a keto basic so your body can use fat for energy. If you eat carbs, your body uses glucose instead and won't burn stored fat. This works by lowering insulin levels, so the liver switches the body to ketosis, using fat as the main energy source. You should keep carbs under 20 grams a day and not go over.
Step two: Use coconut oil in your diet
Using coconut oil helps you enter ketosis fast because it has medium chain triglycerides. This type of fat is quickly absorbed and helps you get into ketosis quicker. It also provides quick energy so you won’t feel tired or lazy.
Coconut oil is one of the best healthy fats for your body. It also helps reduce stomach issues like diarrhea, constipation, and cramps that can happen at the start of any new diet.
At first, use one spoon in cooking then gradually increase the amount. You can find coconut oil in many stores but make sure to buy a type with no additives.
Step three: Increase your daily physical activity
If you want to lose weight or be healthy overall, you should increase your daily physical activity. Many studies confirmed that doing some exercise with keto is important and very necessary. It helps burn the fats your body can store, and boosts your liver's ketone production. This step should be done gradually so your body adapts over time to produce and use ketones as energy.
Step four: Eat healthy fat sources
Eating healthy fat sources helps your body enter keto as quickly as possible. Make sure these sources are healthy like avocado, nuts, eggs, and chia seeds. Healthy fats help you fast longer and increase your feeling of fullness for longer periods.
Classic keto diet has 60% of your diet as fats, but make sure you don't exceed your daily allowed calories. If you want to lose weight, there must be a calorie deficit. Also, check your carb intake so the result isn't the opposite. Choose fat and protein sources low in carbs.
Step five: Try intermittent fasting
You should try intermittent fasting with keto, for long or short periods. Not eating for a long time helps your body enter ketosis and use fat for energy. Many nutritionists say there's no keto without intermittent fasting. You can start keto by fasting 24 hours to help your body enter keto state.
Step six: Take enough protein from your food
Some people make mistakes trying to lose weight faster by cutting protein along with carbs, but that's not healthy at all. Then the body breaks down muscles for energy, which weakens you. So, you should eat enough protein in your diet. There are many low-carb protein sources like eggs, chicken breasts, fish, almond milk, and some cheeses. Always add a healthy protein source with healthy fats and a little veggies to make a perfect keto meal.
Step seven: Find your favorite food
You need to know what your favorite foods are and try to cook them in a keto-friendly way. Try new tasty keto recipes to avoid feeling deprived or bored, which could make you go back to old bad eating habits. You can also follow up with a coach who can give you lots of meals and healthy ways to stay on a healthy lifestyle.
