5 Steps to Ketosis
Follow these five steps for a smooth transition into ketosis & fat burning
Step 1: Remove Sugar and Carbohydrates from your Diet
All sugars are equal!
Sugars and carbohydrates create blood sugar (highs and lows), resulting in increased hunger and fat storage. Sugar also causes inflammation of the gut and also in the joints. Avoid fast foods and processed foods which are high in sugar, Trans fats and PUFAs.
Inflammation will lead to lower energy levels as much of your body’s energy will be used for processing consumed toxins instead of cell regeneration and muscle repair!
Step 2: Consume more Leafy Green Vegetables
I believe that the most beneficial thing that anyone can do for themselves is to eat more greens. It sounds like a cliché but leafy green vegetables are full of vitamins and minerals that our bodies really need. Crucially, they are absolutely vital for gut health. And when your gut is happy and healthy, then often, the rest of the body follows suit.
When your gut bacteria is starved of fibre from green leafy vegetables, they signal to the brain that you are starving. This makes you more calorie efficient, slowing your metabolism, which can lead to weight gain. Learn more about the importance of leafy greens here.
Step 3: Swap Unhealthy Fats for Healthy, Saturated Fats
Because not all fats are equal!
Replace bad fats with good fats. Remove fats high in PUFAs; these include mainstream vegetable oils, rapeseed oil and sunflower oil. The reason these fats become ‘bad’ is because of how they are processed. Harsh chemicals and heat are used to extract the oils from the seeds. This degrades the oil and results in free radicals (high-energy electrons) that restructure molecules they come into contact with.
Once consumed, these free radicals strip electrons of PUFAs and oxidise PUFA fat cells which literally damages and distorts our cells. This can ‘damage hormone receptors, nutrient channels, and other proteins in the membrane, disrupting membrane function and putting the entire cell at risk’. Source: Deep Nutrition: Why Your Genes Need Traditional Food by Catherine Shanahan.
Step 4: Eat high-quality sources of protein, remember: quality over quantity!
Eat high-quality (grass fed/wild) meats—but less than usual so that you don’t absorb the toxins from over processed meat. When looking at proteins, aim for quality over quantity. Lean more about ketogenic sources of protein here.
Step 5: Replenish your Electrolytes & Keep Hydrated!
Being in ketosis has a diuretic side effect. So, you lose salt, potassium, calcium and magnesium, and it is generally encouraged to increase sodium intake when in ketosis. So if you like salt, this is great news! Just make sure it’s Himalayan, volcanic or Celtic sea salt as these contain beneficial trace minerals. And keep hydrated!
Bonus Step 6: Bio Hack your way into Ketosis!
Skip Keto-flu and catalyse ketosis with exogenous ketones.
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