Finally!

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.

It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.

Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils.

It’s also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis.

Practising intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours.

Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, higher mental clarity, dry mouth, frequent urination, higher energy levels and decreased hunger or appetite.

Studies show that keto diets get amazing results for weight loss, reverse & manage Type 2 diabetes, PCOS & Thyroid.

These benefits come from many factors, including:

1. Lower insulin levels. When you eat foods with carbohydrates and to a lesser extent protein, you raise your blood sugar levels. Insulin steps in to lower those blood sugar levels, delivering glucose to your cells for energy or to store for backup fuel called glycogen. But high insulin levels — which can happen when you eat too many carbohydrates — can prevent fat loss. On a keto diet, you keep insulin levels lower. Low insulin means that your body can more easily access fat stores for fuel.

2. Hormonal balance. Keto diets help balance other hormones besides insulin. Among those hunger-regulating hormones is leptin, a hormone that tells your brain to stop eating. Ghrelin has the opposite effect: This hormone tells you to eat more. When these and other hormones stay in balance on a keto diet, you’re less likely to have hunger and cravings.

3. Lower inflammation levels. Chronic inflammation plays a role in obesity but also in diseases including diabetes. Sugar, in all its many disguises, is an inflammatory food. On a keto diet, you keep your sugar and overall carbohydrate intake very low. When you combine that approach with whole, unprocessed foods, you lower inflammation levels.

These and other advantages of a keto diet help you lose weight and reduce your risk of disease. People on keto diets also report more energy, focus, and mental clarity.

Total carbs are exactly that—the sum of all the carbs you eat in a day. Net carbs are calculated by taking your total carbs and subtracting fiber and sugar alcohols.

Net carbohydrates = Total Carbohydrates - fiber - sugar alcohols

One of the core principles of the Ketogenic diet is keeping carbohydrate intake extremely low – less than 50 grams per day.

More importantly, everyone has slightly different levels of carbohydrate restriction on the Ketogenic diet. Some people can get away with eating more and stay in ketosis, while others may need to be more restrictive.

Most Ketogenic diet guidelines recommend you stay between 15 - 30g of net carbohydrates per day or 5-10% of total calories.

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