The Hype about the Keto diet does not break down to impressive are the success stories that you can admire on Instagram and co. are.
Crucial for the success of the diet is a change in metabolism, which is referred to as “ketosis” and ensures that the body to convert its own fat reserves into energy.
The ketogenic metabolism after several days of rigorous renunciation of carbohydrates. With a few Tricks succeed, it is even easier to get into ketosis.
Well, who would have thought that Sport can help you lose weight? Joking aside: apart from the fact that movement is, in principle, of course, indispensable, at the end of the diet not only slim, but also toned look, helps you in terms of an earlier Onset of ketosis.
Through Sport will be emptied pretty fast, the glycogen stores in the body to provide energy. Following this would be filled normally by the consumption of carbohydrates quickly.
There are exactly absent by for the Keto diet, as typical, drastic restriction of Carbs, but the body is so fast to metabolize fat instead of sugar. Best to get in a Cardio Workout or HIIT Training is suitable.
2. More fat eat
Before now, false hopes with regard to Chicken Wings, French fries and co. resources: are Meant, of course, only healthy fats!
Such unsaturated fatty acids with high Omega-3 percentage, for example, in vegetable oils, nuts or Avocados.
It may not be worth it, so just for the little Hunger in between, to keep always a few nuts in the Desk drawer, for example, macadamia nuts. Because fats are not only tired of, but also increase the ketone level in the body. Ketones are formed when fatty acid breakdown in the liver – therefore, the higher the number of Ketones in the body, the more successful the ketosis seems to be.
3. Coconut oil in the narrow
A similar influence in terms of the levels of ketones coconut oil has on the body. According to one study, the addition of a little coconut oil can’t help with the meal just to get to the ketosis state is maintained, but also to set him in faster.
The explanation of this is found in the structure of the coconut oil contained in oils and fats, known as medium chain triglycerides or MCT. This body is able to absorb particularly quickly and easily, since they are directly converted in the liver to energy and Ketones. The same is true for MCT Oil.
4. Interval fasting a try
Added: in Addition to getting the diet also occasional fasting to heart, raises no enthusiasm.
And, of course, – the taken straight to the point – enjoy this Trick with caution. Because the diet and the conversion of the metabolism one requires the body is already a lot.
How much more of a challenge, he is able to do so yet on top, is therefore a question of Feelings. If you are struggling, for example, already with a lack of concentration, fatigue, and possibly dizziness while on the ketogenic diet, the extra intermittent fasting rather stay.
However, a break between the last meal of the day and first meal the next day from 14 to 18 hours can lead already taken, the body is placed in a small ketosis state because it refers to this time, his energy from the body fat cells.
So, who is generally a Fan of the 16:8 diet and no Problem with the 16 hour fast window, the fast method helps very easy to get faster into ketosis.
Fernando world Cup, Martins IJ, Goozee KG, Brennan CS, Jayasena V, Martins RN (2015): The role of dietary coconut for the prevention and treatment of Alzheimer's disease: potential mechanisms of action. In: Br J Nutr. 2015 Jul 14;114(1):1-14. doi: 10.1017/S0007114515001452.