As Americans become more conscious of the need to be healthy and fit, diets like Keto have become a lifestyle-adaptation. Several studies have pointed to the efficacy of the keto diet in helping people lose weight by making the body use ketones for producing calories. Ketones are the natural product formed when the body breaks down its fat.
Even though keto diets are fantastic for weight loss and its related benefits, a lot of people are still trying to improve them. Making small adjustments can have incredible effects on the efficiency of your diet. Here are X ways to do so:
- Use Medium Chain Triglycerides (MCT): MCTs are a broad range of supplements originally found in coconut and palm kernel oil. As the name implies, they are medium-chain fatty acids. Essentially, MCTs contain a significant number of ketones, which makes them excellent for helping the body enter into ketosis.
If you’re starting a ketone diet, combining it with unflavored MCT oil powder oil is a great way to ease your body into ketosis. The huge amounts of ketones and the ease of absorption of MCTs is a boost for anyone trying to observe a ketonic diet.
- Do Intermittent Fasting: The aim of keto diets is to get the body into a state of ketosis i.e., where it uses its fat for producing calories. While not eating will get you there fast, it may not be healthy. However, intermittent fasting is a proven way of tricking the body into achieving ketosis.
During intermittent fasting, most people opt to go anywhere between 12 to 16 hours without a meal. You can achieve this by spacing the time between skipping a meal, preferably lunch. The secret to making it work is to eat normal quantities of food as you would have for any regular meal. Any attempt to compensate for the missed meal will likely yield no result.
- Watch Your Calories: Ketogenic diets typically require an increase in the consumption of healthy fats over carbs. Most diets aim to increase your fat intake to over 80% of your meal. While that is true, you must keep in mind what the aim of the diet is – losing weight. Fatty foods are a substantial source of calories, and if you don’t burn more calories than you consume, you will not lose weight. If it does not achieve its aim, then the diet is simply a waste of time. Make sure to watch your calorie intake while on a keto diet.
Keto diets are a big part of the fitness culture. This is because ketosis is a naturally induced process that rarely requires any medication to achieve. This is a significant advantage in a culture that is shifting from synthetic to more natural, health-friendly methods of weight-loss.
This is not to say that keto diets do not have limitations. Extended states of ketosis can lead to renal problems in adults. Make sure to consult a dietician on how long you need to be on a diet.