How to achieve ketosis and keto diet?

For the majority of your life, you were told carbs are your primary source of energy.  However, there is a more efficient source of fuel that is rarely used: fat. When your body metabolizes fat, it produces ketones, which can then be used by your body’s cells for a number of functions.

The purpose of a ketogenic diet is to eat in such a way — high-fat, adequate protein, low-carb) — that it induces your body into ketosis. In the absence of carbs, your body transitions into this fat-burning state, producing ketones.

The scientific community is constantly revealing the inner workings and potential applications of a keto diet. Today, many people turn to keto to enhance their mental performance, body composition, mood, or to prevent a number of chronic diseases.

This guide will offer the information you need about ketosis, the health benefits of the keto diet, and how to test your ketone levels.

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What Are Ketones?

Before diving into the ins and outs of ketosis, it’s important to understand ketones. There are three types of ketone bodies:
1. Acetoacetate (AcAc)
2. Beta-Hydroxybutyrate (BHB)
3. Acetone

Acetoacetate is the first ketone created from breaking down fat. This then leads to the formation of beta-hydroxybutyrate, the most abundant ketone in the human body.  Finally, acetone is created spontaneously as a side product of acetoacetate via decarboxylation.

Why Your Body Uses Ketones

From an evolutionary perspective, humans have always relied on ketones for energy when glucose sources were scarce (i.e. no fruits available during winter). Your ancestors likely had frequent periods of time when high carb-heavy food wasn’t immediately available. For this reason, the human body can still adapt to burning ketones for fuel.
Ketosis is a natural metabolic state — in fact, most babies are born in a state of ketosis[*]. However, with the abundant sources of carbohydrates available today, people enter ketosis and it becomes a dormant metabolic pathway. The purpose of the keto diet is to intentionally remove carbs, therefore forcing the body to turn to an alternative fuel source.

The Benefits of Ketosis

Optimal nutrition is different for everyone — there is no one-size-fits-all solution. That said, a whole-food based ketogenic diet provides a host of benefits for most people, including decreased body fat, improved insulin sensitivity, and boosted mental and physical performance.
Ketosis has also been shown to help prevent or improve certain medical conditions, including epilepsy, Alzheimer’s disease, cancer, heart disease, depression, and migraines.

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Weight Loss Benefits of Ketosis

Ketosis can be a desirable approach to weight loss for the following reasons:
• Increased fat oxidation: In ketosis, your body burns dietary fat and your own body fat as its primary source of fuel.
• Hormone regulation: Ketosis can help sustain weight loss by regulating hormones that affect weight. That means a keto diet can help you avoid cravings for unhealthy foods, reducing the chance of gaining weight back.
• Appetite suppression: Feeling full, even on a weight loss diet, means you can better listen to your body’s true hunger signals.
• Blood sugar regulation: Weight loss diets that include high carbs can create blood sugar spikes that leave you feeling hungry again soon after eating — as well as tired and unfocused. On the keto diet, you may experience balanced insulin levels, which can thereby prevent blood sugar spikes.

Exercise Benefits of Ketosis

Ketosis can be beneficial during exercise by[*]:
• Increasing and prolonging your endurance levels.
• Adapting your body to burn more fat, which helps preserve glycogen in the muscles.
• Improving the function of mitochondria, enzymes, and fat usage to improve overall health and physical performance long-term.
• Using oxygen more efficiently, leading to better performance for endurance athletes.

Mental Focus Benefits of Ketosis

An unbalanced diet can lead to a lack of mental clarity, showing up as a foggy brain, having a hard time remembering important facts, or struggling to stay focused on tasks.

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Ketones improve the efficiency and energy levels of the mitochondria, which produce energy for cells in your body and brain.

Eating healthy fats is essential. Every single cell in your body needs fat to function, especially your brain cells. The brain is the fattiest organ, comprised of over 60% fat and prefers fat for fuel.

What Are Exogenous Ketones?

Exogenous ketones are a supplement used for boosting performance and energy, or complementing a low-carb diet designed for weight loss. Exogenous ketones may help you get into ketosis initially or help you get back into ketosis after eating carbohydrates.

Benefits of Exogenous Ketones

Exogenous ketones, like nutritional ketosis, come with a number of health benefits, including:
• Higher ketone levels: Especially in the morning or between meals, ketones boost your body into an effortless fat burning mode.
• Physical performance: Taking ketones before and during workouts can give you energy and decrease the need for oxygen.
• Mental focus: Ketones can improve energy levels for brain cells, increasing mental output and sharpening focus.

How to Start Taking Exogenous Ketones

You can take Perfect Keto’s Exogenous Ketone Base any time of day. To start, take them in the morning or between meals for sustained energy levels, or midday for sharper focus. You can also try taking them before or during exercise for a zero-sugar energy boost (try the Perfect Keto Perform sports drink to help fuel your workouts).
Finally, you can take exogenous ketones to boost your ketone levels after a carb-laden meal.

Notes on Exogenous Ketones for Weight Loss

Exogenous ketones are very effective supplements, but they should be supplementary to a low-carb, ketogenic style of eating. Exogenous ketones don’t cause weight loss, but they help raise your ketone levels. In other words, they don’t directly make you burn fat, but they can help make it much easier to incorporate a lifestyle that leads to fat loss.

The Ketogenic Diet Explained

The keto diet is a low-carb, high-fat diet that aims to put your body in ketosis, which is a fat-burning metabolic state.

On the keto diet, roughly 70-80% of your calories will come from fat, 20-25% of your calories will come from protein, and just 5-10% of your calories will come from carbs.

You can calculate your macronutrient needs using the Perfect Keto macro calculator. However, the below sections should give you a rough estimate of your daily intake.

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Carbohydrate Intake on Keto

For most people, a range of 20-50 grams of carbohydrate intake per day is ideal on a low-carbohydrate diet like keto. Ideally, these carbs will come from foods high in dietary fiber, such as leafy green vegetables, non-starchy vegetables, and low-sugar berries.

Protein Intake on Keto

Protein is extremely important on keto. To calculate how much protein you need, estimate 0.8 grams of protein per pound of lean body mass. This will prevent muscle loss.

At one point, it was thought that eating any more than 15% of your daily calories from protein would kick you out of ketosis. This is a process known as gluconeogenesis, where too much protein is converted into sugar, thereby raising your blood glucose levels. However, this is just a myth.