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Starting a ketogenic diet can be overwhelming, but getting into ketosis doesn’t have to be. With the right steps, you can get into ketosis and stay there. Here’s how to do it: First, you need to know what ketosis is. Ketosis is a metabolic state where your body burns fat for fuel instead of glucose. This means that your body produces ketones, which are molecules that are created during the breakdown of fat in the liver. To get into ketosis, you need to limit your carbohydrate intake, increase your fat intake, and moderate your protein intake. The first step to getting into ketosis is to limit your carbohydrate intake. This means that you need to cut out all sources of carbohydrates, including grains, sugars, and starchy vegetables. You should aim to consume fewer than 20-50 grams of net carbs per day. Net carbs are calculated by subtracting the fiber content from the total carbohydrate content of a food. The second step to getting into ketosis is to increase your fat intake. This means that you need to include healthy sources of fat in your diet, such as avocado, nuts and seeds, coconut oil, olive oil, and fatty fish. You should aim to consume at least 70% of your daily calories from fat. The third step to getting into ketosis is to moderate your protein intake. This means that you need to consume a moderate amount of protein, as too much protein can kick you out of ketosis. You should aim to consume 0.6-1 gram of protein per pound of body weight. It can take anywhere from a few days to a few weeks to get into ketosis, depending on your individual metabolism. To know if you’re in ketosis, you can use a ketone meter or test your urine for ketones. Once you’re in ketosis, it’s important to stay there. This means that you need to continue limiting your carbohydrate intake, increasing your fat intake, and moderating your protein intake. It’s also important to stay hydrated, as ketosis can cause dehydration. You should aim to drink at least 8-10 glasses of water per day. In conclusion, getting into ketosis and staying there requires a commitment to a low-carbohydrate, high-fat, moderate-protein diet. By following these steps, you can achieve ketosis and reap the benefits of this metabolic state. Don’t be discouraged if it takes a while to get into ketosis - persistence is key.
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