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Chapter 19: Tricks for Success on the Keto Diet

Chapter 19: Tricks for Success on the Keto Diet

Without any doubt, changing diets is not easy for most people. And it seems even more difficult if you are changing from carb-based diet to a low-carb diet, such as a keto diet. Fortunately, there are a few tricks that can help you adapt to the change with minimal effort. Let’s take a look at 5 of the tricks given by experts.

 

#1: Try Intermittent Fasting

Intermittent fasting can help you get into ketosis in short order so you can shed those extra pounds as soon as possible. It’s important to understand what IF is. In IF, you can’t consume anything that is rich in calories for a certain period of time.

According to a Harvard research study, intermittent fasting can change the mitochondria of your body just like the ketogenic diet, which may increase your lifespan.

During intermittent fasting, your body uses up the excess glucose that accumulated because of eating too many carbohydrates. In order to kick-start the process of burning fat, your body should burn the glucose first, and that’s what IF does.

 

#2: Get rid of Stress

If you have severe stress, you may find it hard to get into ketosis as cortisol, the stress hormone, triggers your blood sugar levels preventing you from converting fat into energy. The conversion process slows down because of the excess sugar in your blood.

As long as you have stress, going on a keto diet is not a good idea. The better idea is to deal with the stress first so you can devote all your time to stay in ketosis.

If you still want to go on a keto diet, make sure you take the right steps to cut down on your stress. For instance, you may get enough sleep, get involved in something you enjoy and exercise on a daily basis.

 

#3: Get Enough Sleep

Not getting enough sleep will trigger the stress hormones in your body. As a result, you won’t be able to get into the ketosis mode. For quality sleep, make sure you go to sleep and wake up at the same time on a daily basis.

According to experts, it’s important to get a minimum of 7 hours of sleep each night. Many research studies have proved that the lack of sleep is one of the biggest hurdles in your way of achieving your sleep goals.

 

#4: Increase your salt intake

Most people believe that only a small amount of salt should be added to daily meals. We have learned that our sodium intake has to be small; however, the truth is that this is true about high-carb diets.

In high-carb diets, your insulin level is high, which means your kidneys can retain more sodium. As you go on a keto diet, your insulin levels drop and your body starts excreting more salt due to the lack of carbohydrates.

In Ketosis, if you add a bit more sodium to your daily meals, you can maintain your electrolyte balance.

 

#5: Exercise Regularly

You can get into ketosis faster if you exercise on a regular basis on your keto diet. The idea is to get rid of the glucose in your body as soon as possible.

During exercise, your body burns fats, carbs or amino acids to generate energy. With regular exercises, you can use up your glycogen in a short period of time. And that’s when you are ready to get into the ketosis mode.

Make sure you hit the gym on a regular basis and get involved in both low-intensity and high-density exercises. This will help you maintain your blood sugar levels so you can reach ketosis effortlessly.

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