We want to lower our blood sugar and insulin levels by limiting our card intake to 2050g of net carbs per day. This releases stored fatty acids that the liver converts to ketones.
Net carbs = total carbs = Fiber and sugar alcohols
2. Add MCT oil to your diet.
Medium-chain triglycerides are unique fatty acids naturally found in coconut oil. These fats are quickly absorbed and converted to ketone bodies in the liver.
3. Daily Exercise Physical activity
Increased heart rate and any movement can increase ketone levels during carbohydrate restriction.
4. Eating Healthy Fats
Eating at least 75% of the calories from fats raises ketone levels. You can add lots of eggs, avocados, nuts, and seeds to your diet to reach your fat intake goals.
5. Maintaining Hydration
The body does not retain much water during the keto phase, but it is very important to keep up with water intake to avoid feeling "keto flu".
Hyperhydration suppresses food cravings and keeps you feeling full for a long time.
6. Plan your meals in advance
When you get tired after a long day and come home, you don't want to cook anything. You tend to grab something more comfortable.
Cook everything you can in advance so that you can easily reheat when you get home.
The more convenient you make it, the more successful you will be in staying at it.