Looking for a diet or eating plan that will make you lose weight is actually a trial and error for many, for some, it has been a great lifestyle that they enjoyed and maintained. But picking a diet program is hard and takes a lot of time, a lot of research, and a lot of patience.
The ketogenic diet is gaining popularity in the health and wellness industry because of its great results as the eating program tries to lower the intake of carbohydrates down to less than five percent, which eliminates the consumption of grains, fruits, vegetables, sweets, and other foods that are high in carbs which takes out calories and replacing it with fats. These fats then are turned into ketone bodies which acts as an alternative energy source for our daily activities, may it be mild activities or high intensive activities. The key is to always be in the condition of ketosis; therefore being in the state of ketosis can continuously provide ketones and boost fat burning fuel for weight loss.
Ketogenics is a tricky eating plan because you may not know if you are doing it right and if you are already out of ketosis. The main objective of the ketogenic program is to mainly burn fat through the production of ketones. The usual ketogenic diet is seventy to eighty percent fat, fifteen to twenty percent protein, and five to ten percent carbohydrates. We will look at ketosis and ketones, how they affect the process, their importance, and how to boost ketone levels.
What is the State of Ketosis?
This is a metabolic state that the body usually do to keep on working and produce energy. In ketosis it is the fats that are being used and burned for energy as low carbohydrates, moderate protein, and high fats are the standard food policy. For example, if carbohydrate levels are higher than the thirty to fifty grams per day restriction it will put you out of ketosis. The high fat intakes, meanwhile, are then being turned by the liver into ketones which flows to the bloodstream and is used by the muscles and other tissues as a fuel. So it is important to know if you are in the state of ketosis or not to see if you are doing the process right.
Types of Ketones
Ketones are the chemicals made from the liver that turns fat into energy for activities like exercise, daily chores, and so on. This is also good for the brain as a large part of it can use ketones as energy for mental function. It helps our body to lower blood pressure, improve energy and stamina, reduce cravings from food, better weight loss results, and a lot more. There are three types of ketone bodies that we must know here are the following:
the first phase of ketone that is created from the breakdown of fatty acids which transports energy from the liver to other tissues of the body.
2. Beta-hydroxybutyric acid
this acid is made from acetoacetate and also transports energy from the liver to other tissues of the body.
this type of ketone is created as a side product of acetoacetate which dissolves quickly when not used. This goes out of the body through urine or through breath.
Tools to Measure Ketone Levels
Ketones are very useful and have a great role in our overall health, not only in the ketogenic diet. Understanding details about ketones are important and knowing how to measure these levels gives us a better understanding that we are performing ketogenic right. Here are the tools to measure ketone levels:
- Blood ketone meters. This tool measures the blood sample, particularly the BHB.
- Breath ketone meters. This tool measures the breath, particularly the acetone.
- Ketone strips. This tool measures the urine sample to identify ketones released through urination.
Levels of Ketones
Levels of ketones are measured through millimoles per liter (mmol/L), and these levels are different from person to person. But for the importance of having a basis, here is the usual measurement of ketones level as reference:
- Very High Ketone Level: greater than 3.0 mmol
- High Ketone Level: 1.6 to 3.0 mmol
- Low to Moderate Ketone Level: 0.6 to 1.5 mmol
- Negative Ketone Level: less than 0.6 mmol
Things to Do to Boost Ketone Levels
1. Carbohydrates Monitored at Low Levels
Having your carbohydrates at low levels allows you to stay in ketosis condition, make sure to plan carefully on the carb restriction level as different people have different levels applicable to them. In order to boost ketone levels going low and lower on carbohydrates is needed; for exampl,e the carbohydrate restriction is 20 grams per day in order to increase ketone levels a decrease to 10 grams per day of carbs would be needed to achieve the goal.
2. High Focus on Quality Fatty Foods
Eating healthy fat foods, as required in your keto diet is important, and increasing the percentage of fatty intake will boost ketone levels with a combination of animal and other variety of fatty foods like coconut oil, avocados to name a few.
3. Balance on the Protein
Going on a balance protein intake according to your ketogenic eating plan is important, protein is good as it provides the needed amino acids to the liver to function well at the same time support the muscles to maintain the mass..
4. Stay Active
As you take this diet, it is important to move and do activities to burn fats faster to see greater results. But as you do this it is important to know and consider what ketogenic diet and exercises match your current condition and in what stage you want to be to help you get the best results. So going back with the basics and following what the standard, targeted, and cyclical ketogenic diet is the best fundamental thing to follow.
5. Always Monitor Ketone Levels
Updating and following your ketone levels are really important. First you don’t want to be out of ketosis and lose the balance of your diet. Second it gives you an indication where you are in your goals and if you are meeting your objectives. Finally, you can make adjustments according to the results you produce to enhance your current condition.
The key is to always be in the of ketosis to produce ketones, ones you are in this condition all you have to do it continue what you’re doing while increasing it simultaneously. If in doubt or doesn’t know what to do ask a professional to be of help in figuring out what needs to be fixed. Always remember to focus on the fundamentals and monitor on your ketone levels in this way you control your body and boost your ketones anytime you like.