If you’re reading this, chances are that you’ve already embarked on your keto journey and are looking for ways to stay in ketosis or keep the keto lifestyle going.
Here are some tried and tested methods to help you maintain that fat-burning metabolic state.
1. Keep Your Carb Intake Low
Carbs are the enemy of ketosis. To stay in ketosis, you need to keep your carb intake below a certain threshold. This threshold varies from person to person, but generally, it’s recommended to consume less than 50 grams of net carbs per day.
To ensure you’re keeping your carb intake low, keep track of your food intake and read nutrition labels before consuming any packaged foods.
2. Focus on Healthy Fats
Since your body is burning fat for fuel, consuming healthy fats is important to keep up this process.
Be mindful of the types of fats you consume – aim for fats from whole foods like avocados, nuts, seeds, and coconut oil. Avoid processed and unhealthy fats like margarine or fried foods.
3. Don’t Forget About Protein
Protein is important to maintain muscle mass and support overall health. However, consuming too much protein can kick you out of ketosis.
Aim to consume moderate amounts of protein – around 0.6-0.8 grams per pound of body weight, depending on your level of activity.
4. Stay Hydrated
Drinking enough water is crucial for overall health, but it’s especially important on a keto diet.
When you’re in ketosis, your body excretes more water and electrolytes – which can lead to dehydration. Make sure to drink plenty of water and consider adding electrolytes to your water or using a mineral supplement.
5. Get Enough Sleep
Sleep is essential for overall health, but it’s also crucial for maintaining ketosis.
Lack of sleep can lead to increased cortisol levels, which can cause an increase in blood sugar levels. Aim to get at least 7-8 hours of sleep each night to support ketosis and overall health.
6. Be Consistent
The key to staying in ketosis is consistency. Stick to your carb and fat targets and make sure to track your food intake.
Avoid cheat days, as they can kick you out of ketosis and make it harder to get back on track.
In conclusion, maintaining ketosis requires a focus on low-carb, healthy fats, moderate protein intake, hydration, sleep, and consistency. By following these tips, you’ll be able to stay in ketosis and reap the benefits of this lifestyle.
Always listen to your body and consult a healthcare professional before starting any new diet or exercise routine. Best of luck on your keto journey!