Achieving Optimal Ketosis
If you have been doing LCHF for a while, and want to take it a step further because your weight has stalled, or you just want to take your health to another level, then achieving optimal ketosis is what you want. Step one to achieving weight loss with LCHF diet is by training your body to convert fat into energy rather than using up carbs as their energy source. Once your body is used to converting fat into energy, which normally takes up to 3 weeks on a new diet, you will see some noticeable changes in your body and your entire physiology. Feeling more energetic and fuller is a sure trait that you will notice in yourself. Individuals that stick to such LCHF diets are always on the lookout for more fat burning options. This is where they stumble upon the term called Ketosis. Ketosis is a state where your body is basically fuelled by fat. The amount of fat you take in is used up entirely for the normal functions of your body so much, that even your brain runs on fat. This dietarystage is almost like nirvana for the body and yourself because you are literally converting everything you can into energy. This happens through ketone bodies. To increase the number of Ketones in your blood, you must have a lower rate of insulin in your bloodstream. The trick to achieving this state lies not only in watching carbs and avoiding them but also watching over the sugar intake during your diet. When you are consuming more fat, your hunger dies soon and you are fuller soon. Limiting protein promotes ketone increase in your blood. To achieve this, simply take a smaller portion of meat and combine it with a larger quantity of fat. This way, not only will you be consuming more fat, but you will also be restricting your protein intake because you will be “full” sooner. As your insulin drops, you will reach a stage that is called “optimal ketosis” that is the state where your body’s fat burning capacities are higher. Naturally, since you eliminate all sources of carb in yourdiet, you will be replacing energy sources in food with protein and fat. Your body starts to burn fat instead of carbs but the protein stays by for other purposes. Limiting your protein intake will naturally increase your fat burning rate, meaning you can have fuller meals on a LCHF diet and also make the most of it. Here is a great video by Jimmy Moore when he was in Australia, talking about his personal journey with LCHF, and also struggling to lose weight. How Do I Measure Ketones? Surely, you’d need a little bit of motivation? Try assessing the amount of ketones in your blood to instantly feel good about the fruit of your efforts. If the results are not up to mark, you will know that you have to change your diet and the techniques you follow. It will be a good opportunity for you to check if there are any modifications required in your diet. Measuring ketones is not rocket science. There is ketone measuring kits available both online and in pharmacies for sale without prescription.It is best suited that you measure your ketone levels early in the morning before breakfast on a fasted stomach to achieve accurate results. Below 0.5mmol/L: If this is your range then you really need to put a lot of effort. You are nowhere near ketosis and you need to make some serious changes in your diet. 0.5 to 1.5mmol/L: Okay you are somehow getting there. This is light ketosis. Not incredibly great but yes, a level of ketosis which can say “Hey there you’re just getting started”. You can notice slight changes in weight but not a lot because you aren’t on optimal levels yet. 1.5-3mmol/L: Yeah! You’ve got there. This range signifies the fact that you are on optimal ketosis. Your fat burning speed is higher than before and that means you will be getting to your goals sooner than before. Maintaining an ideal body weight with the help of a Low carb High fat diet is possible and easy with optimal ketosis. Avoid going beyond 3mmol/L because it really isn’t all that helpful to your dietor your body. You will probably be noticing the same changes in weight like how you did with the optimal ketosis range. But if you are beyond 3mmol/L then it means you seriously need to start eating and it could also signify the fact that your blood has very little insulin. Warning: If you have type 1 Diabetes, you might want to stay away from Ketosis altogether because reducing your insulin levels is not good for your body. However, if you are still on optimal ketosis, then you might want to restrict it to the “optimal” levels alone because anything more would mean that you have lower insulin levels that could aggravate your condition as a diabetic. So now the big question is how to get more fat into your diet. Remember the more fat you eat, the less hungry you will be. when you buy your grass fed meat, make sure you get the fatty meat, not lean! Here is a list of foods to get you started. Avocado-slice and drizzle with olive oil and add some grated cheese Butter-add extra withyour scrambled eggs Olive oil-use it with salad greens and sauces Macadamia nuts, walnuts Double, or triple brie cheese Lamb or pork chops with the fat on coconut oil-make some Double cream-make a sauce with cheese, mushroom and garlic, pour over your steamed broccoli or cauliflower cheddar cheese-grate over eggplant, zucchini Choose low carb vegetables such as: zucchini, eggplant, lettuce, spinach, chard, kale, bok choy, radishes, broccoli, cauliflower, tomatoes, cucumber, cabbage, green beans, mushrooms Share and Enjoy
