Ketosis Tips & Tricks to increase production of ketones: my favourite 10
Once you start the keto diet, you feel so good that it soon becomes a lifestyle and you start looking at healthier products, natural ingredients, grow-your-own food, and super-foods alternatives. You think you’re doing everything right and you’re happy about your success.
Then, one day, you test your ketones and you find that you’re in a low range. Same next day. And the day after. One month later your weight still isn’t shifting in the right direction.
Can’t think why? Read my tips and tricks below and you may just find an answer you didn’t expect.
But first thing first: Have you checked the exact amount of calories, carbs, fats and proteins you need? Use a macro calculator and you’ll be sure to know the parameters for your goals.
- Increase your good fat intake by adding 1-2 teaspoons of coconut oil or MCT oil to every coffee or tea you drink – but don’t overdo it and check that your calorie intake is in deficit (if you’re trying to lose weight).
- Add a teaspoon or more of chia seeds to everything you eat and you will feel more satiated, without adding too many calories.
- Avoid gluconeogenesis, by eating protein in moderation. If you exceed your threshold, your liver will create glucose from proteins. However, do ensure you eat sufficient protein for muscle development and to feel less hungry.
- Eat only when you’re hungry. Eating 3 meals a day is just a cultural habit.
- Use ketone blood testing kits or a breath ketone analyser to check your ketones production is adequate, but don’t obsess over how many ketones are actually detected. Urine strips aren’t accurate, as they only detect ketones being excreted, rather than those in circulation.
- Don’t be tempted to eat low-carb AND avoid fats. Huge mistake and potentially harmful. Focus on reducing carbs.
- Intermittent Fasting (IF) is beneficial and highly recommended. Eat within a set 4-8 hour window, and fast outside those times.
- Choose fatty cuts of meats. They are usually the least expensive and the most succulent, and they’ll help you stay within your macros.
- Watch out for hidden carbs in packaged food. Always check the label for carb content and hidden sugars.
- Variation is key to success. Don’t be tempted to just eat bacon and eggs all the time. If you’re stuck for ideas, look for help online. There are plenty of resources to help you find new and interesting meals.
Do you have any tips & tricks not listed here?
If so, don’t be shy! Send me YOUR ideas and I will be happy to publish them (with full credits to you, of course!)