High carb vegetables like peas and squash. Instead, focus on spinach and Brussel sprouts. Bread Starchy food like corn and potatoes Grains like wheat, rice, and oats
Meat like beef, chicken, seafood, and even bacon High fat vegetables like avocados Full-fat dairy products like cheese, butter, and heavy cream Eggs Nuts and legumes Products that contain coconut oil
Do light exercise, like walking or running, if you consume more than 5 or 10 grams of carbs. Exercise at least 3 times a week for half an hour or more. For example, set aside time on Monday, Wednesday, and Friday to exercise. It is best if you do at least some sort of moderate exercise every day. Running or powerwalking for half an hour a day will do a lot to help you stay in ketosis. Exercise is important because it will help you burn off any carbs you consume, thus helping your body stay in ketosis. [3] X Research source
Consider only eating carb heavy meals before a workout. [4] X Research source
Consult your doctor before fasting. Avoid fasting if you have metabolic disorders or conditions like diabetes.
Skip a meal or stretch times between your meals. For example, skip breakfast every day. Try to fit all your eating into 8 hours of the day. [6] X Research source
Consider eating about 1,000 calories per day of which 90% come from fat. An example of this would be eating several cuts of beef in one today paired with green beans, spinach, broccoli. Your total number of calories may vary based on age, gender, and weight. [7] X Research source
Inform your doctor about any outstanding medical issues you have Your doctor may warn you about the side effects of ketosis, such as nausea, headache, fatigue, dehydration and associated vascular damage. [9] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Ketone levels – this includes acetone, beta hydroxybutyrate and acetoacetate Blood sugar Protein levels
Your optimal ketosis should be between 1. 5-3. 0 mmol/L.
A fitness trainer may recommend a cardio routine that includes running or swimming. Depending on your goals, your weight trainer may suggest a light weight training routine that will help you turn the extra protein you consume into muscle.
