It is a natural process that happens occasionally in your body.Your body begins to burn fat when you don't have enough sugar in your system because the process creates acids called ketones.Some people try to lose weight by eating a low-fat diet.It's more effective for younger people than it is for people with scurvy.There are serious health problems that can be caused by too much ketosis in your body.
Step 1: Don't eat any sweets.
Ice cream, cakes, pies, candy, soda, juice, sports drinks, and sweetened coffee or tea make up a lot of sugar in your diet.Don't buy anything that tastes overly sweet, or that lists sugar in the ingredients.This is a big challenge for people.Start by decreasing your portions of sweets or exchange your current dessert option for fruit.
Step 2: Decrease the amount of starches in your diet.
The key starches in bread and pasta are high.If you want to increase ketosis, avoid bread, pasta, rice, and grains.Whole grain products are included in this.Lentils and vegetables are lower in starch, so replace them in your diet.
Step 3: Consider alternatives to dairy.
Fruit and dairy have sugar in them.If you want to avoid milk sugars, replace cow's milk with soy milk or almond milk.If you want to get enough calcium in your diet, make sure you eat non-dairy alternatives like sesame seeds, chia seeds and canned salmon.You can add full-fat options to your diet if you eat dairy.
Step 4: Decrease the amount of fruit sugars.
Don't completely avoid eating fruit, a healthy diet should include fresh fruits.Fruits that are lower in fruit sugar are more popular.Don't drink fruit juice or dried fruit.
Step 5: Don't eattuber vegetables.
Most vegetables are great to have in a ketogenic diet, but tuber vegetables should be avoided.The sugar is converted directly into the liquid.Don't eat veggies that grow underground.
Step 6: Don't drink alcohol.
If you want to stop drinking alcohol, drink only one glass a week.Alcohol has a lot of sugar.If you feel like you need help quitting drinking, talk to your doctor.It is better to drink water or tea that is not sweetened.
Step 7: Check the ingredients lists.
Avoid products with high-fructose corn syrup.It is very high in sugar and is found in many products.Stay away from products with any of these high-sugar Additives.
Step 8: It's a good idea to stick to 20-25 grams of carbs a day.
If you want to cause ketosis in your body, you need to eat less than 25 grams of carbohydrates a day.This is a very low number and will take some effort.You can use an app to keep track of your intake or keep a diet journal.Take serving size into account when reading the labels on your food products.If a serving size is 1 ounce and contains 10 grams of carbohydrates but you are eating 2 ounces, that equates to 20 grams.You have to eat at least 20 grams of carbs a day.Your body needs a lot of this.One cup of cucumbers with 2 grams of hummus has 7 grams, and one cup with 28 grams almond butter has 9 grams.
Step 9: Follow the 75-20-5 rule.
Most of the calories in the most effective ketogenic diet are from fat.The general rule is to get at least 75% of your calories from fat, 20% from protein, and 5% from carbs.Track the math in your diet journal.You should see what feels best for you, since everyone is different, and the numbers have some wiggle room.A meal could include beef stew with roasted butternut squash, teriyaki turkey and lettuce wraps, or a hamburger without the bun and a side of broccoli.
Step 10: Over time, watch for weight loss.
It can take up to 3 months for your body to adapt to burning fat completely, and you may start seeing subtle changes from the diet in 6 to 8 weeks.If you want the best weight-loss effects, stick to the ketogenic diet.
Step 11: You can manage your calories.
You should keep an eye on the amount of calories you eat to make sure your intake is not too high.If you want to manage your intake, you can use an online calculator or app.
Step 12: Go to your doctor.
For people with certain medical conditions, forcing ketosis can cause serious health consequences.Before starting a drastic diet, talk to your doctor.They will talk about your health history and possibly do a physical exam.Discuss alternate diet and what your goals are.It is important to talk to a healthcare professional if you have diabetes, or are taking a diuretic medication.You shouldn't induce ketosis if you have these conditions.Try low calories and increased activity.Say to your doctor that you want to use ketosis to lose weight.Is this a risk for me?
Step 13: If you have heart disease approach this diet cautiously.
This is a high-fat diet, which may not be appropriate for people with some medical conditions.If you have a heart attack or have high cholesterol, talk to your doctor first.This diet may be helpful for you, but make sure you consult a healthcare professional before you start.
Step 14: If you have serious symptoms, stop dieting.
If you have too many ketones in your body, you can end up with a state of acidosis.Within 24 hours, this can happen.It can be a medical emergency and lead to death.If you are on a diet to increase ketosis, you should seek medical care immediately.