Free USA Shipping!

9 tips on supercharging your keto diet [PART 2]

by Tina Sendin March 31, 2020

9 tips on supercharging your keto diet [PART 2]

This is the continuation of the first part of the article "9 tips on supercharging your keto diet"

---

 

#5 Consume enough good salts.

Insulin affects our kidney in such a way that the sodium/potassium ratio depends on insulin levels in our body. [12]

The lower our carbs intake, the lower insulin levels become. When the latter happens, our kidneys need to excrete more sodium, leading to a lower ratio of sodium and potassium. This means that our body will be needing more sodium, and hence salt.

For low-carb diets like keto, 3-5 grams of sodium from natural sources is recommended. Himalayan pink salt is a great source – 1 tsp of it contains 2 grams of sodium.

If you want to know more, here’s everything you need to know about Pink Himalayan Salt.

 

 

#6 Maintain adequate protein intake.

Protein intake is one of the key things we need to do when going on a keto diet. Here are a few reasons why:

Too little protein will mean dropping muscle mass, while too much of it may curb ketone production.

Aside from this, we need protein during a keto diet for the following reasons:

  • Having adequate protein in the body will enable gluconeogenesis, which is essentially glucose production. Glucose is needed by organs (like certain parts of kidneys and the brain) and cells (like red blood cells) that can’t use ketones as sources of energy. Protein supplies the liver with amino acids necessary for glucose production.
  • When we’re not taking enough carbs daily, having too little protein in the body may mean dropping muscle mass. [3, 4] Even when we lose both fat and muscle when losing weight, having enough protein in our diet – specifically within the 0.55-0.77 grams per pound range – can help maintain ketosis. [5, 6, 7, 8]

 

Keep in mind though that while adequate levels of protein are needed for a keto diet, it’s important not to go overboard. Doing so might curb ketone production and throw off your keto diet.

If you’re not sure how much protein to consume, try working backward. Multiply your ideal body weight (lbs) by the range indicated above (0.55 to 0.77 grams). So if you want to get to 120 lbs, you should consume 66 – 92 grams worth of protein.

 

#7 Go full steam with your workout.

Ketosis and working out seems to be compatible with each other.

Studies have shown that being in ketosis may be favorable for physical activities, specifically athletic performance, and endurance exercise. [9, 10, 11, 12]

In the same vein, being physically active can do your keto diet a lot of good! Exercise increases ketone production.

Here’s why – physical activity can exhaust the body’s glycogen stores. Our system typically keeps up by breaking down carbs into glucose and eventually glycogen.

But in cases of low carb diets, glycogen stores are low. This means that there are fewer sources of fuel for our body.

To compensate for this, our system depends on the liver to increase its production of ketones, which serve as a source of energy for the muscles, in lieu of glycogen.



 

A study shows that at low blood ketone concentrations, exercise helps speed up ketone production. But when blood ketones are already high, the levels remain… and could even go down for a short period. [13]

Also, you may have heard of a fasted state, and working out in this state also boosts ketone levels. [14, 15]

Note though that it takes a while for the body to get used to using ketones as primary sources of energy over glycogen. So don’t fret when you feel like physical performance has dipped. It’s totally normal! [16]

And don’t go overboard with the exercise just to speed up ketone production. An over-trained body will secrete more stress hormones than your body needs, and might cause an increase in blood sugar levels… eventually breaking your ketosis. [17]

  

#8 But don't sweat it.

Doing a keto diet when you’re stressed and anxious may not be ideal. It will shut down your body from ketosis.

Here’s why: stress hormones like cortisol increase blood sugar levels, which is part of the whole fight-or-flight triggers from stressors. A rise in blood sugar levels keeps you from burning fats and turning it into energy.

In short bouts, it’s totally fine. But if you find yourself stressed most of the time, or going through a rough patch, then this will lower your ketone levels. Finding ketosis may be tougher than usual.

If you’re intent on achieving ketosis, make sure that you’re able to manage stress.

Read the article How Does Stress Affect Your Energy Level, and How Can You Cope? to get tips on how to manage stress.

 

#9 Prioritize your sleep 

One of life’s regular stressors is poor quality sleep. Not getting ample sleep increases cortisol levels, which can prevent your body from burning fats and turning them into energy.

Aside from this, several studies show that not getting adequate sleep negatively impacts weight loss. [18, 19, 20]

When on a keto diet, it’s important to maintain regular sleeping habits that let your body rejuvenate.

If you want to know more about how to get better quality sleep, here are some good articles to read: 

4 exercises you can try now to get better sleep

How to fall asleep fast… 3 life hacks that have got you covered 

10 home remedies for good night sleep

 

You can also check out VALI Sleep Well, which helps you maintain a balanced sleep cycle schedule without damaging side effects.

 

Sources 

[1http://www.ncbi.nlm.nih.gov/pubmed/1942773

[2] http://www.ncbi.nlm.nih.gov/pubmed/1120786

[3https://www.ncbi.nlm.nih.gov/pubmed/17684196

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1373635/

[5https://www.ncbi.nlm.nih.gov/pubmed/15767618

[6https://www.ncbi.nlm.nih.gov/pubmed/24717684

[7https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/

[8] https://www.ncbi.nlm.nih.gov/pubmed/18175736

[9https://www.ncbi.nlm.nih.gov/pubmed/6865776

[10https://www.ncbi.nlm.nih.gov/pubmed/25379174

[11https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4271640/

[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524027/

[13] https://www.ncbi.nlm.nih.gov/pubmed/3518484

[14https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1193348/

[15] https://www.ncbi.nlm.nih.gov/pubmed/19568199

[16] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524027/

[17] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648788/

[18https://www.nih.gov/news-events/nih-research-matters/molecular-ties-between-lack-sleep-weight-gain

[19https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831987/

[20] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3496783/




Tina Sendin
Tina Sendin

Author




Also in VALI Blog

Why am I always tired? Here are 5 answers to your burning question
Why am I always tired? Here are 5 answers to your burning question

by Tina Sendin January 05, 2021

If you’re constantly feeling exhausted lately, know that there are many different possible reasons why. Maybe it’s the whole work-from-home arrangement and coping with the pandemic thing. Perhaps there’s too much on your plate. Or it could be the stress of the holiday season and how to celebrate it differently this year.

Or maybe it’s 2020, ‘nuff said.

But if you find yourself just feeling tired – physically and mentally – most of the day, then maybe it’s time to have a closer look and see if any of the below reasons apply to you.

Read More

7 ways to manage stress
7 ways to manage stress

by Tina Sendin December 29, 2020

Stress can affect us in more ways than one. Thus it is important to know how to manage stress well and keep a healthy lifestyle that will keep it at bay. There is no one-size-fits all approach to stress management – what works for one may not work for another. So it’s good to mix up your stress management strategies, varying them based on your need at the time. Here are 7 strategies to manage stress.

Read More

7 ways to stay active and fit during a winter lockdown
7 ways to stay active and fit during a winter lockdown

by Tina Sendin December 01, 2020

It’s wintertime. You’re stuck at home. Not (only) because you hate being in snow, you also hate the prospect of bringing COVID-19 into your home. So you’re doing the right thing and trying to stay at home as much as you can. But you want to keep staying active, albeit being indoors. How can this be possible? Here are some ways you can stay on top of your workout regimen, safe and warm in your home.

Read More