How to Boost Ketones in Your Body Easily?
Ketosis provides more than a few health benefits for your body. It can help you reduce weight, burn off excess fat, and keep your brain sharp as well. But there is always the question of how to boost ketones to achieve the required ketosis. Your friends may be bragging about the mental and physical boost they experience from their ketone diet.
The easiest way is perhaps to take exogenous ketones supplement, but rest assured that there are some dietary techniques to increase the number of ketones in your metabolism.
We have made a selection of a few dietary tips that may help you put your body in a state of ketosis easily. However, you should know that a certain level of discipline is needed to get the best results.
Reduce Carbohydrate Intake
Low carbohydrate intake is one of the best ways to boost ketones. Your body usually uses glucose obtained from the carbohydrates as the main source of energy. However, products of fatty acids such as ketone bodies can also provide the energy you need.
The consequence of significantly lowering your consumption of carbohydrates is a reduction in the amount of glycogen and insulin in your system. At this point, your body releases fatty acids which are then converted into ketone bodies in the liver. Beta-hydroxybutyrate, acetone, and acetoacetate are the ketone bodies produced by your liver that power your brain if you’re on a low-carb diet.
However, you should know that the limit of carbohydrates required for inducing ketosis may vary significantly from one person to another. Some people may not exceed as low as 20g of carbohydrates per day to boost ketone production, while others achieve the same results with much more than that.
Consume More Healthy Fat
Eating a lot of healthy fat will increase the levels of ketone in your body and help you reach the state of ketosis faster. But you should know that taking fat intake to an extreme does not always translate to the ketone boost you are looking for. Ketogenic diets that are designed to optimize metabolism, reduce weight, and help your exercise routine require 80% of calories from fat at the most.
Rather than trying to consume the greatest amount of fat possible, you should focus on the quality of fats you take in. Different types of fruit oil like coconut, avocado, or olive oil are a great source of fats that can bring your body closer to the state of ketosis.
Also, foods that come from animal sources such as butter, eggs, full-fat yogurt, and cheese provide the healthy fats your body needs to boost ketone production.
Overall, most people should be able to increase the level of ketones in their body by consuming around 60% of calories from animal and plant-based fat. But similar to carbohydrate limit, this might vary on an individual basis.
Keep Optimal Protein Levels
Proteins are required if you want to achieve proper ketone boost in your system but you shouldn’t go overboard with protein consumption. Although some diets that maximize ketone production include reduced proteins, they are primarily designed for cancer and epilepsy patients. So for our intended purposes, we will assume that you are in perfect health and want to enter a state of ketosis to lose weight or increase your mental and physical well-being.
If you get a sufficient amount of protein it will help your liver produce more glucose. The proteins provide the amino acids your liver needs for glucose production. This glucose reaches parts of your kidneys and red blood cells which use it as energy since they don’t have the ability to utilize ketones.
On the other hand, proteins can help you retain muscle mass when you’re on a low-carbohydrate diet. Despite the fact that dieting causes you to lose both fat and muscles, optimal protein intake is needed to keep muscle mass almost intact. A research study has shown that your muscle is best preserved if you consume up to 0.7g of protein per pound of body weight. Also, this amount of protein should keep your body in an optimal state of ketosis if you adhere to a proper low-carbohydrate diet.
Overall, it is very easy to determine the right amount of protein you need in order to get your desired ketone boost while on a diet. You should multiply your perfect weight in pounds by 0.55 or 0.77 to get the correct daily protein intake.
By now you should be able to understand how to naturally boost ketones in your body. But as we have previously mentioned, diets that enhance ketone production require discipline and perseverance on your part.
And if you want to achieve optimal weight loss or stamina, you should combine the ketogenic diet with regular exercise. This way you further enhance the metabolic processes in your body and retain the required state of ketosis. If you need even more help, there are a number of excellent exogenous ketones supplements that can help you reach and stay in ketosis.