1. Reduce carbohydrate consumption
A low-carbohydrate diet is very important for achieving ketosis. This is because when you eat fewer carbohydrates, there is less sugar for your cells to use as energy. Instead, your cells use other energy sources, such as fatty acids and ketones. Your body stores sugar in the form of glycogen, and when you eat fewer carbohydrates, glycogen storage decreases. This also causes the hormone insulin to drop, which frees fatty acids from fat storage. Your liver then converts some of these fatty acids into ketones such as acetone, acetoacetic acid, and β-hydroxybutyric acid.
2. Practice intermittent fasting
This involves eating little or no food over a period of time (usually 16-24 hours), which allows your body to consume all glucose and enter ketosis. This will help deplete glycogen stores, reduce total carbohydrate intake, and promote more fat utilization for energy. Intermittent fasting is another effective way to organize calories to promote overall calorie deficits; However, deficits occur only when food choices are under control.
3. Increase physical activity
Exercise depletes the available glucose reserves in the body, helping you get into ketosis faster. But it's important to listen to your body and drink plenty of water and electrolytes to stay hydrated.
4. Test your ketone levels and adjust as needed.
Testing ketone levels helps ensure you are achieving your goals, as achieving and maintaining ketosis status is highly individualized. Three types of ketones — acetone, acetoacetic acid, and β-hydroxybutyric acid — can be measured in your breath, urine, or blood.
Sibio ketone sensor is a wearable biosensor that can continuously monitor your ketone level with a much more accurate reading compared to the breathing metabolic sensor. With the cutting-edge technology and user-friendly system, it will indicate whether you are in ketosis and how high your level is.