Bisnis.com, JAKARTA – The keto diet is an option from a variety of available diets. Although there are many pros and cons to this type of diet, there are still many who do.
Basically, the keto diet is a low-carb, high-fat diet that causes the body to burn fat instead of carbohydrates. This burning process is called ketosis and is claimed to help with weight loss.
Ketosis is a normal metabolic process that provides several health benefits. During ketosis, the body converts fat into compounds known as ketones and starts using them as its main source of energy.
Research has found that diets that promote ketosis are highly beneficial for weight loss, in part because of their appetite suppressant effects.
Research also shows that ketosis can be helpful for people with type 2 diabetes and neurological disorders. For Asian people who live on carbohydrates, it is quite difficult to reduce the consumption of these foodstuffs.
That said, reaching a state of ketosis requires planning, because it’s not as easy as it seems. Here are 7 tips so that the body can do ketosis, launch from Healthline.
- Reduce carbohydrate consumption
The body’s cells normally use glucose, or sugar, as their main source of fuel. However, most cells can also use other fuel sources, including fatty acids and ketones.
Your body stores glucose, in the form of glycogen, in your liver and muscles. When carbohydrate intake is very low, glycogen stores are reduced and insulin levels are reduced. This allows fatty acids to be released from fat stores in the body.
Limit the amount of carbohydrates consumed, which is 20-50 grams per day. This habit will lower blood sugar levels and raise insulin levels. This will trigger ketosis, where stored fatty acids are converted into ketones.
- Coconut Oil Consumption
Coconut oil contains medium-chain triglycerides (MCT). Unlike most fats, MCTs are rapidly absorbed and carried directly to the liver and can be used immediately for energy or converted into ketones.
In fact, it has been suggested that consuming coconut oil may be one of the best ways to increase ketone levels in people with Alzheimer’s disease and other nervous system disorders.
- Increase physical activity
When you exercise, you deplete the body’s glycogen stores. This stock of glycogen is normally replenished when you eat carbohydrates, which are broken down into glucose. Glucose that is not needed is immediately stored as glycogen.
However, if carbohydrate intake is minimized, glycogen stores remain low. As a normal response, the liver will increase the production of ketones, which can be used as an alternative fuel source for your muscles
High physical activity can increase ketone levels during carbohydrate restriction. This effect can be enhanced by exercising in a fasting state.
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