The year is almost over and it is almost time to start thinking about New Year resolutions. Most of us have been locked up because of the COVID pandemic and might have added a few pounds.
If you are trying to lose weight, no doubt you have heard about the keto diet. Some people swear by it, while others are less than impressed with its efficacy. However, scientific evidence points to the fact that keto works. The science behind it is quite simple, and it shows why and how a ketogenic diet works.
When you start a keto diet, you are essentially forcing your body into a state called ketosis. During ketosis, your body uses fats as its main source of energy. In ordinary times, glucose is the body’s preferred energy source because it is much easier to burn. Burning fat, on the other hand, requires considerable effort and consumes more calories. As you burn more calories, you deplete your fat reserves, which ultimately leads to weight loss.
If you are looking to make the most of ketosis, here is what you need to do.
How to Do Keto Right
Eat Minimal Carbs
When you want to get into ketosis, carbs are your enemy. You want to ensure you take as little of this nutrient as you possibly can. Remember, if your body has a choice between carbs and other energy sources, it will always start with carbs.
Nutritionists advise that you eat less than 20 grams of carbohydrates when starting a keto diet. Do this consistently for two weeks to ensure that your body is fully into ketosis mode. After that, you can introduce more carbs if your body stays in this mode.
Eat More Coconut Oil
Coconut oil is especially effective at driving the body into ketosis for two main reasons. First, it is rich in Medium-Chain Triglycerides, which are quickly absorbed by the liver and converted into ketones. Secondly, coconut oil is rich in Lauric Acid, which is also quickly converted into ketones.
If you want to introduce coconut oil into your diet, you should do so gradually. Introducing too much of it at once could result in stomach upsets and diarrhea. Start by taking one teaspoon of coconut oil a day, and slowly increase the amount to three teaspoons over a week.
While on a keto diet, you should eat a lot of fats as well. The more fats you have in your body, the more you will drive your body into ketosis. Just make sure that you eat healthy, high-quality fats like olive oil, avocado, and lard.
Exercise is an excellent way to enhance your keto diet and boost your weight loss efforts. Working out helps deplete your glucose reserves, which encourages your body to use fats for energy. Since you are on a keto diet, you will not replenish the lost glucose, which translates to higher weight loss.
For better results, you should aim to exercise on an empty stomach. The lack of glucose in your bloodstream will go a long way in promoting fat consumption.
Like hiring an experienced car accident lawyer for a personal injury claim, a keto diet effectively promotes weight loss. You can improve the diet’s effectiveness by consuming a lot of coconut oil, eating minimal carbs, and exercising frequently. If you follow these tips, you should see a change in your body within no time.