As you have been reading through here, you will start to become knowledgeable in the ketogenic diet, how to eat but not how to stay in ketosis. Since the ketgenic diet is a very sensitive diet to certain foods there are some crucial things you must know to not jump out of ketosis.
3 ways to stay in ketosis
1. Sugar substitute- This came become your friend in your ketogenic diet plan. The thing with sugar substitute is that it has an extremely sweet taste to it without all of the yucky calories. I usually go with a natural sugar substitute such has stevia. Sweeteners like splenda and sweet and low will cause bad effects on you as aspartame is a man made substitute. No matter what kind of sweetener you use, it should all be done in moderation. Like the saying goes "everything is good, in moderation", this cannot be more defining here to stay in ketosis.
You body will start to take the chemical in the artificial sweeteners and deliver the cells to your brain. The brain will then think you have some amount of sugar in your body and then releases glucose in your blood, i.e. your blood sugar rising. This will cause your body to stop producing ketones and thus not stay in ketosis. You are still able to have things like a diet coke, but not more than 1 is recommended.
2. Eating after 7 P.M.- this is not a strict rule but a rule of thumb is not to eat past about 7 P.M. to stay in ketosis We use this time of day because most American families eat dinner before or by 7. Assuming that you ate a good meal for your ketogenic diet plan, you have to follow it by lots of water to stay in ketosis. If you go out late and have that midnight snack, then what does your body do with it? It stays in your stomach the whole night, and then processes it through as carbs in the morning when you get up.
3. Lack of exercise- Another very important thing you must know that causes you to not stay in ketosis is the lack of exercise. People believe that if they just go to the gym they will lose weight. This is wrong because you must be constantly pushing yourself to stay in ketosis. If you stay in ketosis, you will burn more fat passively and ultimately accelerate your weight loss. You should either be lifting really heavy weights (you too girls) or doing cardio intervals Cardio intervals will constantly increase your peak for when you reach in the cardio exercises. If you do not exercise much, then your body will make that its baseline and not stay in ketosis.
One thing that must always be noted is the a human body is always trying to create an equilibrium An equilibrium means that everything is in balance and in sync. If you stay in ketosis you body will naturally try to knock itself out because it is not a natural balanced state. though someone who does stay in ketosis is not doing it permanently, you want to reach your goals first.