The quest to stay healthy and in shape is one that has driven people to try out different strategies. Weight loss is certainly a journey that can last a long time depending on the strategy adopted. For some, it involves eating less and doing some tough physical exercise while others depend on a keto diet and the likes. But one question one would want to ask is; how to stay in ketosis after a fast. We will answer this and several other questions in this article.
How To Stay In Ketosis
Perhaps you just came to the end of water fast and you are probably basking in the euphoria. You may also have experienced some unique things like ketosis, but you know that you cant fast for life. Hence, you see the need to gradually go back to your normal diet. There will always be this part of you that wishes it could maintain ketosis after the conclusion of the water fast. Here we will look at ways that you can do it.
Some of the things you will need to do to maintain Ketosis after a fast is to fear healthy fats, consume more protein. Also, you will need to stay away from carbs, fast again and exercise. Certainly, there is a strong reason why ketosis is becoming increasingly popular among many.
Here Is A Breakdown Of How You Can Stay In Ketosis:
1. Eat healthy fats
It should be noted that not all types of fat are bad for your body. You should know that there isn’t anything wrong with getting most of your calories from fats as a part of your ketogenic diet. The condition here is that they must be healthy fats. Some people get as much as 80 percent of their calory intake from fats alone. We advise that you eat more tard, tallow, avocado oil coconut butter, and olive oil. Also, ensure that you monitor your calories so that you do not over-consume them.
2. Protein up!
When you begin eating solid food again after taking water, you must manage your protein levels. you should get your protein levels up to a level where there won’t be a depletion of your muscle mass even when you are not eating enough carbs. The proteins are also needed so that your liver can trigger gluconeogenesis. This would thus assist your body in producing new glucose stores. You should have this glucose source because it is not all organs of your body that depends on ketones for their energy supply. If you are eating too low a volume of protein, it could hurt your health. This is even though it makes it easier to return to a state of ketosis. It is therefore advisable that you incorporate proteins in your diet.
3. Supplements
There are several supplements out there such as those on awakenedlabz.com that are designed to help you burn fat and other processes. You should however only go for the type that suits your specific needs.
4. Exercise
When you are fasting, you will be eating less food. But when in ketosis, you will find out that it is easier to engage yourself in endurance exercises. Ketosis has been shown to assist with your physical and vice versa. Exercise can help you return to a state of ketosis. The reason for this is that your glycogen reservoir tends to disappear during exercise. You would, however, be restored to your glycogen levels and by not eating carbs, you will not be increasing your glycogen levels.
5. Cut down on the carbs
One of the greatest threats to the success of your ketosis is carbs. This is because the volume of carbs you take in will have a direct Implication on your glucose levels. Eating too much carb will mean too much glucose. It is only in a situation where the glucose levels of a person reduce that there will be a drop in the insulin levels as well. With this, your body fat stores will begin producing more fatty acids. These often find their way to the liver. They are then turned into acetoacetate, hydroxybutyrate, and acetone. These are the three ketone bodies. The brain then converts them to energy. you should maintain 20 grams of carbs each day or less to maintain a state of the ketone.
6. Take coconut oil
Coconut oil can be a good source of healthy fats. The reason for this is that the fat contained within it finds its way directly to the liver. They are then converted to ketones. It should be noted that there are different categories of medium-chain triglycerides and there are four kinds in coconut oil. One of the sources that have half of all the medium-chain triglycerides is the lauric acid. Your body will be able to maintain ketosis by possessing increased lauric acid levels. This is because it has a slower state of metabolism.
Ensure that you do not take too much coconut oil. The reason for this is that it can cause diarrhea and cramps. Ensure that you take it gradually with a maximum of three tablespoons daily.
7. Fast again
If you feel worn out after water fast, there is no need for you to go rugged with another fast. You could try going for five hours fasts as this may be enough to maintain ketosis for several people.
For some other people, they may want to try their hands on fat fasting were you eat 90% of your calories from fats. You must, however, make sure that you do not exceed 1,000 calories each day. After some time, you may try out another fast for greater effect.
How Can I Get Into A State Of Ketosis?
There are three distinct ways via which you can get into a state of ketosis. The first is the preservation ketosis in which you starve yourself. The second one is medical ketosis and the third type is the healthy ketosis where you consume a low carb diet using ideal levels of fats and proteins. It usually takes between one and two weeks to get into a state of ketosis even though there are ways to accelerate the process.
What Exactly Is Ketosis?
Ketosis is a metabolic state. It is derived from the word ketone which is a type of acids contained in our bodies. Our body can create more ketones via the tool of fasting. The idea behind this is that when we eat little to no food at all, our body is compelled to get energy from a different source. It normally uses glucose as the primary source of this energy. When this energy is used up, the body begins to use up the fat that is stored and burns them up for energy.
This leads to an increase in the ketone levels of our bodies. There is always a tendency for us to pass out a percentage of the ketone in our body via urine. There are several benefits we can get through this tool. Therefore, what are the benefits of ketosis?
What Ketosis Has To Offer?
There are several benefits associated with ketosis. Here are a few of them
Disease prevention
There is a link between ketogenic data and the development of diabetes, metabolic syndrome, and some cardiovascular disease. Some believe that it could assist with issues like epilepsy even though this is still subject to confirmation. Other conditions that ketosis can help out include Lou Gehrig, some cancers, Alzheimer’s, and polycystic ovary diseases. However, more research is still ongoing in this regard.
Weight loss
When you subject your body to a lack of food for some time, your body will be consuming fewer calories. This can naturally lead to weight loss. In a case where you force your body to burn fat instead of the glucose content using ketosis, it will help speed up the weight loss process.
Increase in good cholesterol levels
One good thing about cholesterol is that it is not always that bad. Your body certainly needs HDL cholesterol through a keto diet. It is proven scientifically that you can get more of these cholesterol types using the keto diet as against other low carb diets.
Final Word
Ketosis happens when our bodies do not have sufficient glucose energy. This is usually a result of periodic fasting. In this situation, alternative sources of fat stores are often used to maintain the energy levels of the body. When one is in a state of ketosis, it becomes easier to lose weight while also boosting the cholesterol levels. They also assist to avert the development of some diseases. It is indeed possible to maintain a state of ketosis. All you need to do as discussed here is to take your proteins, consume healthy fats while exercising regularly. You can know if you are in ketosis by testing your breath or urine using ketone meter.
