Increasing Healthful Fat Intake
As carbohydrate intake decreases, most people replace the loss of carbohydrates with an increase in healthful fats. Some fats that a person can eat include:
- avocados and avocado oil
- flaxseed oil
However, for people looking to lose weight, it is important to keep the total calorie count in mind as well. Eating too many calories in a day can make it harder to lose weight.
Eliminate Milk And Low
To get into ketosis fast, youll need to drop all milk and low-fat dairy.
Replace milk in your coffee with a dash of heavy/full cream or drink it black.
Instead, try MCT Powder as it makes an excellent crema and gives you a boost from the fast absorbed fatty acids.
Milk has too many carbs and will prevent you from getting into ketosis fast.
Why Would You Want To Get Into Ketosis Fast
For many of us, we want a quick fix to a weight problem without always stopping to consider the overall health benefits or detriments of making drastic changes.
I am a big believer that the Ketogenic diet is a way of eating for life. It is not a quick fix and shouldnt be used as one but it does have the benefit of helping to lose weight quickly.
So if we can speed up our transition into ketosis we can speed up our weight loss.
The keto diet can provide quick weightloss at the start, but much of this is water weight that our body has held on to because we have been eating inflammatory foods.
Some inflammatory foods include
- Artificial colours, preservatives and sweeteners
- Trans fats
While you can get into ketosis while still eating some of these foods, you never reap the full benefits or optimise your health until you start to cut them out.
So if you get in ketosis quickly it can be of benefit at the start of your Keto diet to really kick your body into gear quickly.
You can also use these tips to speed up getting in ketosis quick if you have made a mistake its not a punishment, but a way of getting your body back on track.
I dont condone using these tips regularly as an excuse to binge eat on terrible foods. You will take days to fully recover.
Getting back into ketosis faster will mean you are speeding up the process of letting your body heal and return to the healthy state of ketosis and all the benefits that come with it.
Read Also: What Is 18 6 Intermittent Fasting
Why Do Some People Take Longer To Enter Ketosis
There are many reasons why some people take longer to enter ketosis than others.
In most cases, its due to unintentionally eating more carbs than recommended for a ketogenic diet. Eating too many carbs can stop your body from producing ketones.
Its worth noting that some people can enter ketosis while eating a higher number of carbs , while others need to eat fewer as low as 25 grams per day .
Therefore, you may need to further reduce your carb intake if youre struggling to enter ketosis.
Another common mistake is not eating enough fat on a ketogenic diet. In general, people should aim to consume 65-90% of their daily calories from fat, 10-30% from protein, and less than 5% from carbs .
Also, eating too much protein on a keto diet may make it harder to enter ketosis, as it may encourage your body to use gluconeogenesis a process that converts amino acids from protein into sugar. Too much sugar can stop your body from producing ketones .
Aside from diet, lifestyle factors including exercise, sleep, and stress can affect the time it takes to enter ketosis.
For example, exercise helps your body empty its carb stores faster. Thus, people who exercise more may enter ketosis faster (
If you struggle to get into ketosis, check whether youre making any of these mistakes.
Summary
It may take you longer to enter ketosis if you eat too many carbs, dont eat enough fat, dont exercise enough, or dont get enough sleep.
Intermittent Fasting Why Meal Timing Matters
Simply put, intermittent fasting is the dietary strategy of restricting your food consumption to a specific window of time. For example, one of the most common intermittent fasting approaches is fasting during an 18-hour window of time and eating during the 6-hour window of time that is left in the day.
Lets say your last meal was at 6 pm last night and you ate nothing else after that. To implement an intermittent fast, simply restrict eating until 12 pm the next afternoon . To do this every day, only eat between 12 pm and 6 pm and fast for the remainder of the day.
There are many different variations of intermittent fasting as well. Dr. Dom DAgostino, a well-known ketogenic diet researcher, suggests doing a longer intermittent fast for 3 days, 3 times a year. This means not eating for 3 days, and eating normally until the next fast.
Another way to try fasting for yourself is by incorporating intermittent fasts of 16 or more hours per day into your lifestyle. This is a much more accessible strategy that allows you to experience many of the benefits of taking a short break from calories.
Despite the simplicity of this concept, it may not be readily apparent how beneficial intermittent fasting can be for you, especially if you are already benefiting from the ketogenic diet.
Recommended Reading: Do’s And Don Ts Of Intermittent Fasting
Ketosis And Weight Loss
When you get to 3 or 4 weeks, your actual weight may not be as significant as compared to someone who starves themselves on a calorie-restricted diet.
The reason your weight loss may seem to have stalled in ketosis is that you are retaining lean muscle mass. This is due to keeping up your high fat and moderate protein intake. Fat loss is now your main concern, not weight loss.
Those on a calorie-restricted diet, due to limiting everything have no such nutrients to maintain valuable muscle, they lose weight everywhere not just fat.
This is why you see people who partake in such harmful nutrient restricting diets become weak, gaunt and unhealthy looking. While those that stay healthy, through ketosis, are lean and muscular.
It is also why I highly recommend that you ditch the scales for measurements with much cheaper measuring tapes and weekly progress photos. Muscle is heavy people, the kind of heavy you want.
For the Ladies: You shouldnt fear turning masculine, youll simply be retaining the lean mass you have. It will give you shape as the fat melts rather than the deflated look many achieve on an extreme calorie-restricted diet.
This wont pack on massive forearms or biceps. Though being in ketosis can be worked into a bodybuilding routine. For which youll tweak protein and calorie intake if you choose. But only once youve removed the excess fat from your frame.
Ignore Calories Focus On Fats
For now, you probably know that the keto diet is one of the easiest and fastest ways to lose weight.
While it is true, it is not a goal for this article. The goal of this guide is to get you into the state of ketosis as fast as possible, meaning right now we are not trying to lose weight.
Even more, this guide describes the process over 36 hours. It takes way more time to lose weight.
And if you are monitoring paranoidly the scale and see a huge drop, then most likely it is just water. My suggestion would be to eat until you are satisfied and dont use the scale during this process.
Everyone knows that in order to lose weight you need to eat less than you burn doesnt matter the diet, at the end, it still comes down to this fact. This works with the keto diet, paleo diet, IIFYM and so on. While this is true, it is irrelevant in this case.
A number of calories have nothing to do with you reaching ketosis. Because our goal is to enter into the state of ketosis as fast as possible, not to burn fat at this point of time. You need to ignore carbs and eat as many fats as possible.
Fats are unrestricted in this part of the process, so you can feel better. Nothing will cause you to bail out faster than hunger and cravings, so eat as much you need.
Also Check: How To Calculate Intermittent Fasting
Muscle Loss Prevention And Autophagy
Before the Nobel Prize was awarded to Yoshinori Ohsumi, other researchers were making groundbreaking discoveries about autophagy. In 2009, an article was published in Cell Metabolism entitled Autophagy Is Required to Maintain Muscle Mass. In this article, researchers described how deactivating an important autophagy gene resulted in a profound loss in muscle mass and strength.
This happened because autophagy is necessary to clean up damaged proteins and mitochondria in muscle cells. If autophagy is never activated then the proteins and mitochondria will remain damaged and the muscle cells will begin to die, which causes a loss in muscle and strength.
This seems counter-intuitive because we assume that the nutrients we eat will repair the damage, but it makes sense when you think about it another way.
If you want to refurbish a room, it is best to clean the room and remove the old furniture before you put the new furniture in. The same thought process applies to your cells. We must use intermittent fasting to let autophagy clean the room of the cell before we put in new furniture. If we dont, our cells can become cancerous.
Endogenous Vs Exogenous Ketosis
Before we talk about the specific ways to achieve ketosis, lets go over some basics. Ketosis can be classified in two ways endogenous or exogenous . We will only cover some of the basics here, but feel free to check out our in-depth article on the fundamentals of ketosis.
When we talk about endogenous ketosis, we are referring to the process of the body producing ketones on its own. This happens in the liver. When glucose levels in our body run low and insulin falls, our body begins to burn fat. Free fatty acids the breakdown products of fatare then transported to the liver and used to produce ketone bodies. These ketone bodies are then transported back out of the liver, where they travel through the circulation to organs and tissues to be used for energy.
Endogenous ketosis can be achieved through several means, which we will talk about later. These include low-carb diets, exercise, and fasting.
In contrast, exogenous ketosis is achieved through the use of exogenous ketone supplements or precursors to ketone bodies like medium-chain triglycerides . In exogenous ketosis, your body isnt producing ketones, but is still in ketosis. There are many examples of exogenous ketones, which we will cover below.
Before going into specific methods for getting into ketosis, lets take a look at how you can verify that youre actually in ketosis.
Recommended Reading: What Can You Eat On Intermediate Fasting
Can You Achieve Ketosis In 24 Hours
Technically, yes. In reality, its really hard but not impossible to get into ketosis FAST!
With everything now days, we hate waiting. This guide will basically give you your best chance to gain ketosis within 24 hours, but obviously nothing is 100% certain. This is because everybody is so different.
Your genes, medical history, gut bacteria, and many more things will influence how quickly you can get into ketosis.
Would we recommend it? To be honest, no. It is really good to take it slow with your body as it makes the change from fueling from carbohydrates to fat.
This is a major change for your body to move through and the slower you take it, the easier on your body it is.
There can be some danger in pushing your body to the extreme and it is best to do this in consultation with your doctor. This way you will know that your body will be safe as they can give individualized advice.
If you currently have a high carbohydrate diet full of take outs and sodas, moving into ketosis within 24 hours is extremely difficult, but it is doable.
It is hard to do because you will have a huge amount of carbohydrates stored as glycogen in your body.
On the other hand, if you have a low carbohydrate diet currently and you eat lots of green vegetables and a good balance of protein, you may be able to achieve ketosis in 24 hours much more easily.
This is so healthy for you and it will give your body a great platform to build on for ketosis.
If You Need To Lose Weight A Diet That Focuses Mainly On When You Eat May Be A Good Way To Shed Pounds And Improve Your Cardiovascular Health
Anyone who’s tried different weight-lossdiets is probably familiar with their pitfalls. Low-calorie diets often leave you tired, hungry, and cranky. Low-carb or “keto” diets can cause cravings and constipation. Low-fat diets are also tough to follow and, contrary to popular belief, they do not seem to prevent cardiovascular disease.
Another diet trend, intermittent fasting, takes a different approach. Rather than limiting what you eat, this diet limits when you eat . For some people, that change may be easier to manage, says Dr. Eric Rimm, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health.
Short-term studies suggest that people stick to intermittent fasting diets as well as or better than they do to other diets. And according to a 2019 review article in the journal Nutrients, intermittent fasting promotes weight loss and may reduce risk factors linked to heart disease, including diabetes, high blood pressure, unhealthy blood lipid levels, and inflammation.
“However, we don’t have much evidence about how well this diet works over the long term,” says Dr. Rimm, noting that there are just two long-term studies of intermittent fasting, each lasting a year. Nor are there large populations of people who’ve followed this eating pattern for years. That’s in contrast to two other diets linked to a healthy heart and healthy body size the Mediterranean diet and a vegetarian diet.
Recommended Reading: Does Fasting Lose Belly Fat
Intermittent Fasting And Cancer
Although there is little to no literature on the effects of 2 or 3 day fasts on muscle loss in humans, many clinical trials are currently being conducted on the effects of 2 or 3 day fasts on cancer patients.
In initial case studies, people who were undergoing chemotherapy voluntarily fasted for anywhere between 48 to 140 hours. Each person reported fewer side effects and improved quality of life regardless of how long they fasted.
This may suggest that fasting for 2 days to a week can have a protective effect on the cells in the body while they are undergoing intense bouts of toxicity.
Other studies in animals have found that fasting was possibly as effective as chemotherapeutic agents in delaying the progression of different tumors and increased the effectiveness of chemotherapeutic drugs against melanoma, glioma, and breast cancer cells. Although this research may not apply to your life, it does suggest that intermittent fasting can help support your body in times of toxic stress.
How Do I Know If Im In Ketosis
There are several ways to confirm you have entered ketosis. If youve followed the tips in this article, you should reach ketosis in a couple of days rather than a week or more. Signs that suggest you are in ketosis include:
1. Your low carb flu symptoms disappear cutting carbs can leave some people suffering the low carb flu. Your body is all-but addicted to carbs and goes into withdrawal when you eliminate them from your diet. The symptoms include headaches, nausea, and fatigue. However, once you are in ketosis, all these symptoms disappear.
2. No more carb cravings bread, rice, pasta? Giving up these foods can be hard, but thats what you need to do when you follow a ketogenic diet. Because you are so used to eating lots of carbs, cutting carbs can cause cravings. Its not uncommon for new ketogenic dieters to dream about high-carb foods! However, once you enter ketosis, those cravings will disappear once and for all.
3. Boundless energy when you eat carbs, those carbs are converted to glucose and then used as energy. Once that glucose is gone, your energy levels will crash until you eat more carbs. However, once your body is in ketosis, it has an unlimited source of fuel in the form of ketones, and you can say goodbye to fluctuating energy levels.
Read Also: How Long To Lose 10 Pounds Intermittent Fasting
Can I Get Into Deep Ketosis Faster
A ketogenic diet, intermittent fasting and exercise can all work symbiotically encourage a state of ketosis. Even together, all these endogenous methods take time.
Enter exogenous ketones.
Exogenous ketone supplements provide a way to fast-track deep ketosis. There are two types of exogenous ketone supplements currently available, with one outlier.
Medium-chain triglycerides oil is the outlier. It doesnt actually contain ketones, but instead, a fat easily converted into BHB. After taking MCT, blood ketone levels rise slowly over several hours.
MCT oil is extracted primarily from coconut oil, and derives unique benefits from its shorter fatty acid chain length. Most dietary fat contains 12 carbons in the fatty acid chain, while MCTs are only 6 – 12 carbon chains in length. Shorter chain length allows for easier absorption and rapid conversion to energy in the liver, specifically caprylic and capric .
Exogenous ketones include salts and esters. Both can quickly raise blood concentrations of BHB within minutes and quickly induce a deep state of ketosis without dieting or fasting.
Studies have shown ketone esters, like HVMN Ketone, more potently raise blood ketones when compared to salts.
That was nearly three-times the level attained by a ketone salt drink.4
Other studies have reported D-BHB levels up to 6.0 mM following ingestion of D-BHB ketone ester drinks.11,12
