Ketogenic diets, compared to traditional low-calorie, but high-carbohydrate diets, are much more effective in getting rid of excess fat and without having to worry about keeping strict control on the calories ingested daily.
However, achieving a state of ketosis is not easy, at least not at first. This is because ketosis is almost always accompanied by an adaptation process in which the body must get used to replacing glucose as a fuel source. For this to be possible, it is necessary to produce between 0.5 mmol / L and 5.0 mmol / L of ketones (measurable with the help of a glucometer), which represents a radical change in eating habits, giving higher priority to the intake of healthy fats and taking carbohydrates to extremely intimate levels.
By doing this, the liver can oxidize fat more easily by converting it into energy molecules that the brain and internal organs will begin to use for fuel.
In addition to this, there are also other factors that influence how the body can enter a state of ketosis in less time, which consists of …
1. Sleep early
Sleeping is undoubtedly one of the most important factors when entering a state of ketosis since it is during this part of the day that the body can produce the highest amount of ketones. This is thanks to the fact that in sleep they manage to release a large number of growth hormones.
In addition to this, cortisol levels are also reduced, which benefits the body to fight stress and reduce other symptoms such as inflammation and balance blood glucose levels, among other aspects that interfere with the state of ketosis.
When a person stays awake throughout the night, the body can stress the adrenal glands, which are responsible for controlling the production of hormones and the metabolic rate, which in turn are closely related to the correct functionality of the thyroid. Likewise, not respecting the circadian state of the body contributes to having worse digestion and producing cells that are vital to maintaining an adequate state of health.
2. Perform intermittent fasting
We have talked a lot about intermittent fasting and the great benefits it brings to the body and the state of health in general. In the first instance, when fasting is performed properly, glycogen stores are depleted faster, so the body will need to use fat as its main source of energy. However, although intermittent fasting is a good way to enter a state of ketosis, it is not recommended for everyone, since it requires a lot of discipline (such as respecting meal times and knowing how to distribute macros well throughout the day ) and at least in women, it is contraindicated.
The most popular way to perform intermittent fasting is through the 16: 8 scale, which consists of having an 8-hour window to consume all the necessary macronutrients on a day-to-day basis, while the remaining 16 hours must be kept in complete abstinence towards the calories, with some exceptions such as green tea or coffee.
Intermittent fasting is ideal for people who suffer from diabetes, overweight, gastritis, or allergies since in addition to preventing the body from having glucose reserves throughout the day, it also encourages the body to use its energy in other processes such as regulate digestion, increase the production of beneficial hormones and vital cells, repair damaged tissue such as muscle fibers, etc.
Contrary to what many believe, fasting is an extremely suitable method to improve our health. In the past, when the availability of food was very limited, people spent many hours to be able to collect their fruits or to be able to hunt an animal, which forced them to fast for a long time. Over the years and as part of the evolutionary process, the human body got used to this practice and made it a healthy way of life to fulfill its functions.
If you are interested in learning more about intermittent fasting, visit this article that has more detail about intermittent fasting.
3. Exercise daily
It is clear that exercising every day is an excellent method to stay in shape, but at the same time to obtain great benefits that are lost when leading a sedentary lifestyle.
However, the practice of physical activity, when seeking to enter a state of ketosis is very different from the type of exercise that people outside of it imagine. And it is that in this case, high-intensity workouts, such as HIIT or exercises with loads are much more recommended to empty the glycogen deposits in the muscles and thus allow the body, in general, to use fat as the main source of energy.
The ideal would be to do one or two HIIT sessions a week, although of course, this training modality is limited for people who already have many years of experience on their back in training. However, this practice can be replaced (at the level of caloric consumption) by other activities such as swimming, cycling or even taking a 30-40 minute walk at any time of the day.
In addition to this, strength training is also essential to achieve a state of ketosis more quickly. The indicated thing is to perform three sessions a week, either through full-body routines, of the wider or torso/leg type, depending on the physical capacity and the experience of the athlete. In some cases, training with weights up to 4 times a week may be indicated to gain more muscle mass, although this is a separate point.