It is very important to achieve optimal ketosis during the ketogenic diet. Therefore, let’s go ahead and look at the main conditions that will help the body to come to this stage of fat burning. Below are 7 main condition how to start a keto diet
1. Minimise the amount of carbohydrates. I would like to say that this is the main condition of a ketogenic diet. You should take 20-50 grams of pure carbohydrates per day. Keep in mind that these are only average figures. Some will need less than 20 grams while others can calmly take up to 100 grams of pure carbohydrates to achieve optimal ketosis. Initially, it is certainly not recommended to completely abandon carbs, as it could create negative effects!
2. Protein intake is moderate. You may have wondered why it is recommended to limit the amount of protein. However, there are good reasons for this. Too much protein intake can also convert to glucose. And, as you remember, your goal is to use ketone substances rather than glucose as a primary source of energy. Therefore, stick to a moderate amount of protein for the first days of the week: approximately 0.7 g per kg body weight. You will be able to increase this figure later.
3. Don’t be afraid of fat! Today, many are afraid to eat a bold day. God does not give, eats a gram of excess fat. However, if you follow a keto diet, then fats will need to be grown up. A fat-rich diet should be at the heart of your diet.
4. Drink enough water. The specific diet regimen of the keto diet causes changes in the body that can contribute to mild dehydration. For this reason, you need to make sure you drink enough water. It is likely to return to normal later.
5. Performs light exercises. In the first and second weeks, it is recommended to perform only light-intensity workouts. This will help you adjust faster and easier to ketosis. In the coming weeks you will be able to switch to more intense workouts. Muscles also need time to get used to more active use of fat for energy.
6. The first two weeks. This period of time is very important for every beginner of the keto diet. Unfortunately, most give up in this period because they are unable to live with side effects.
7. Three days!!!. This is the average time it takes to reach optimal ketosis. Some will only take two days, others more than four days, but for the majority it will be three days. Here it is important to note that full adaptation to optimal ketosis can take several weeks or even months.
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