HOW TO MAINTAIN KETOSIS
HOW TO MAINTAIN YOUR KETOSIS
No matter which version of keto you do, here are some basic tips that will help you reach and maximize your state of ketosis, as well as avoid some common mistakes people make when first starting a ketogenic diet:
MAINTAIN MODERATE PROTEIN LEVELS
A common mistake people make when starting keto is eating too much meat and other animal products that are high in protein content. This can prevent you from ever entering ketosis because if carbs are low but protein is too high in the diet, the body will turn to gluconeogenesis: breaking down protein for energy.
To prevent this from happening, you need to keep your fat intake high so the body utilizes fat and ketones for energy instead.
Remember the golden ketosis formula: Low carb, moderate protein, and high fat.
The exact amounts of carbs, proteins, and fats can vary per person, so you’ll have to do some experimenting to find out what works best for you. However, for a standard ketogenic diet, it typically falls around 60% fat, 35% protein, and 5% carbs. If you need some meal ideas, check out the Top 5 Ketogenic Breakfast meals.
TRACK YOUR CARBS TO STAY IN KETOSIS
As outlined above, carb intake should be kept very low (and fat high) so the body utilizes its natural fat-burning capabilities. Just like with protein, it’s important to be very conscious of the amount of carbs you eat—down to the last gram. You won’t ever reach ketosis if you aren’t diligent about finding the carbohydrate count that is just right for your body.
The best way to determine the exact carb count that’s right for you is by figuring out your total daily calorie intake. You can use an online resource like freedieting.com or MyFitnessPal to do this. You’ll be able to enter the percentages mentioned above into the nutrient ratio calculator to find out your best percentages for each macronutrient.