Consuming More Coconut Oil
Coconut oil may help a person reach or maintain a state of ketosis.
Coconut oil contains fats called medium-chain triglycerides or MCTs. The body can absorb MCTs quickly and easily. It then sends these fats directly to the liver, which turns them into either ketones or energy.
Intermittent Fasting And Ketosis Results
Just to give you an idea of how long you may expect it to take for you to achieve ketosis without the keto diet, I am going to tell you briefly about my story. I was frustrated because after turning 40, I kept gaining weight even thought I wasnt eating more. Losing weight seemed impossible, I felt miserable, continuously hungry and lose only 1 or 2 pounds in a month, which I would regain in an instant if I satisficed my hunger for a few days.
I had heard about the Fasting Mimicking Diet a few years back, and I decided to give it a try. That was a turning point for me. Even though the 5-day modified fast was challenging, it gave me the confidence and the ability to start experimenting with various forms of intermittent fasting. I noticed that even though I regained most of the weight I lost during my first modified fast, I did not regain the carb belly and I stopped gaining weight for just eating normally. Also, when I did the modified fast again the following month, I notice that it felt different. The hunger didnt bother me the same way. Thats when I figured I could be in ketosis. I purchased my ketone monitor and started using it as I kept experimenting with intermittent fasting.
How To Break A Fast
We almost forgot about the last and perhaps most important stage of intermittent fasting the refeeding stage! Its important to break your fast with a nutritious, balanced meal that will further improve the function of cells and tissues that went through cleanup while you were fasting. From :
Upon refeeding, ingested carbohydrates* and glucose stimulate release into the blood of the incretin hormone glucagon-like peptide 1 from enteroendocrine cells in the gut. GLP1 enhances clearance of glucose from the blood by stimulating insulin release from the pancreas and increases the insulin sensitivity of cells. GLP1 crosses the bloodbrain barrier and can act directly on neurons to promote synaptic plasticity, enhance cognition and bolster cellular stress resistance.
*Update: This isnt a recommendation to break your fast with lots of carbs and sugars, which may in fact lead to problematic blood sugar spikes. A few carbs can go a long way. Its best to break your fast with a balanced meal including plenty of vegetables, plant fibers and plant fats, with healthy proteins and some whole grains or legumes if you choose. Avoid simple sugars and processed/packaged foods. Learn what works best for your body, and what you feel best eating following your fasts.
Also Check: What Should Non Fasting Blood Sugar Be
Exercise To Reach Ketosis
Your body can store enough glycogen in the liver and muscles to sustain 90-120 minutes of intense exercise.
It can take anywhere from 1-10 days to burn off all of that glycogen depending on how active you are and how low your carb intake is.
In order to reach ketosis youll need to burn off all additional glycogen supplies. To get into ketosis fast, change your workout.
Ketosis Improves Insulin Sensitivity
Insulin is the hormone that regulates blood sugar control by delivering sugars to your cells as a source of usable energy and storage. The better your body responds to insulin , the more efficiently it works. And for many with diabetes or those at risk for developing diabetes, insulin resistance can cause a host of health problems.
While more research is needed, there are a few promising studies suggesting that a keto diet may help improve insulin function more than other calorie-controlled diets .
In one study, participants followed a keto diet for 10 weeks and saw their HbA1C drop significantly, with half seeing their levels return to normal .
Exciting results like this are why some are claiming that low carb and keto diets may help manage diabetes.
Also Check: How To Get Started On Intermittent Fasting
How Long Does It Take To Get Into Ketosis And Keto
Youve likely heard of the three major macronutrients that provide us with energy: protein, carbohydrates, and fat. However, our bodies can use another substrate as a source of energy, a fourth fuel called ketones. Ketones are produced when the body is in a metabolic state of ketosis one where its breaking down or burning fat.
Interestingly, while ketosis is said to be an evolutionary adaptation that allows organisms to survive under conditions of low food availability, newer research is showing that ketones have several diverse and impressive biological roles in the body, and many health benefits. Theyre more than just an energy source.
People are becoming aware of the many applications of ketosisincluding weight loss, sports performance, and cognitive function. However, many people might not be aware of how to get into ketosis, how long it takes, and what happens when you do.
This article provides all the information you need about entering and staying in ketosis.
Use Coconut Oil To Get Into Ketosis
Coconut oil consumed at 1-3 tablespoons, three times a day has been shown to bring about ketosis quicker than just a high-fat diet.
This is due to the way medium-chain triglycerides are processed in our bodies.
High-quality MCT oil is made from Coconut Oil. Coconut oil also has hunger-blunting effects.
Use only extra virgin, cold-pressed coconut oil as it has a broader spectrum of fatty acids and other health benefits.
Coconut oil contains lauric acid which is helpful to fight infections, colds, flu, and other nasties.
Coconut oil also has many uses in the kitchen as it has a high smoke point for frying.
Not only does coconut oil help you get into ketosis fast it also has a tonne of uses as a beauty product for hair and skin. Use coconut oil for shallow frying as it does not oxidize readily.
Keep coconut oil on hand for frying and fat bomb recipes and use MCT Oil for fast ketone production.
There is no doubt the lower your carbohydrate consumption, the sooner your body stops relying on glucose as fuel. When that happens, your body turns to fat as fuel through ketosis.
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How To Get Into Ketosis In 24 Hours
It’s really quite simple when it comes down to it, but it’s definitely not the easiest mentally.
The easiest and fastest way to get into ketosis is by fasting and exercising.
Fasting allows the body to burn its stored glucose essentially forcing it to create a new type of fuel called ketone bodies.
Ketone bodies are chemicals that the body makes when there is not enough insulin in the blood and it must break down fat instead of sugar glucose for energy.
Exercise on the other hand also helps to burn glucose. High intensity cardio, interval training or resistance training is the best type exercise for this. Engaging in these types of workouts allows the body to deplete stored glucose and once again help the body to make ketones.
A helpful tip is to exercise in the morning in order to burn through the glucose stored in your body. This will also allow you to have a more accurate ketone and blood glucose reading later on at the end of your 24-hour keto journey.
Keep Testing Your Ketone Levels
Checking your ketone levels regularly would give you a basic idea about ketosiss progress in your body. You can then adjust your dietary pattern or routine accordingly to match your health and fitness goals.
Your ketone levels can be measure by taking blood, breathe, or urine ketone measuring tool.
Also Check: Will Fasting Help Me Lose Weight
Should You Be Worried About Refeeding Syndrome
Some legitimate health complications can arise when you fast or are malnourished for longer than 5 days. One of these complications is called refeeding syndrome, which is caused by potentially fatal shifts in fluid and electrolyte balance that can happen when we eat after a period of undernourishment.
This happens because the concentration of fluids and minerals in our body relies heavily on what we eat. Low carbohydrate diets, like the ketogenic diet, increase the excretion of vital minerals like sodium and potassium.
If you add a prolonged fast onto the ketogenic diet, you can lose an unhealthy amount of these essential minerals.
Fasts that are shorter than 5 days, however, arent likely to cause issues especially if you break your fast with a low carbohydrate meal that is filled with mineral rich foods. A meal with dark leafy greens, avocado, and salmon with some unrefined salt would be an ideal way to break a longer fast.
During a shorter fast that lasts less than 24 hours, however, you wont have to worry about refeeding syndrome at all. Either way, it may be best to check out the mineral supplements that we recommend in this article to ensure proper mineral balance.
But what about muscle? Its only common sense that consuming no protein and less calories will lead to an unhealthy amount of muscle loss. Thats right it is only common sense.
Ketosis Might Improve Cholesterol
Contrary to what one might initially think about a high-fat diet, especially one that is typically high in animal-based fats and high sodium foods, a ketogenic diet seems to have a positive effect on blood cholesterol .
However, it is not clear whether these results are from weight loss on a keto diet or directly attributed to ketosis.
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Health Benefits Of Ketosis
Being in ketosis means that you have a build-up of ketone bodies in your bloodstream. When this happens, you may notice that you feel different. First off, most people will experience the keto flu when getting started on the keto diet. A few days into the diet, you feel sick and tired. It usually lasts a few days before you can experience the benefits of ketosis. Here are some of these benefits:
Now that you understand how ketosis works and the benefits it may have on your body, let dive into intermittent fasting and ketosis.
How Will I Know Im In Ketosis
Pee strips are going to help at first. Weve found that they have a shelf life. Dont buy them if youre not ready.
Note: the test strips are only good to see what youre peeing out, thats it. Testing blood ketone levels is MUCH more effective and more expensive too. Its not necessary but its useful at the start. Long term, dont bother.
After your initial entry in to ketosis and this new way of eating, tracking blood sugar is much more impactful. Ive got 2 blog posts that will illustrate how important tracking blood sugar is:
Lets talk about fasting
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Intermittent Fasting Accelerates Ketosis
Intermittent fasting can make a significant difference in getting into ketosis fast due to the quick depletion of glycogen forcing the body to turn to fat for fuel-producing ketones.
Before embarking on such diet restrictions such as intermittent fasting you must consult your doctor, especially if you suffer any ailments.
Intermittent fasting helps your body turn to fat for fuel and get into ketosis at a rapid rate.
Read our article on intermittent fasting and ketosis here.
Why Get Into Ketosis Quickly
If you read my last post , youll know about my little indiscretion
I was desperately looking for a way to get back into ketosis quickly. I had been eating Keto for several years.
I had been suffering out of ketosis since indulging in some Oreos.
Ok, it was a whole packet of Oreos.
No one is perfect, but this was a ridiculous binge that had absolutely no benefit to me.
After researching all the different methods on how to speed up getting into keto, there were lots of different methods but some sounded a little far fetched or involved crazy supplements, shakes or pills.
No thanks! I knew I had to find my own way to get back into ketosis as quickly as possible.
You dont need pills or supplements to get into Ketosis.
When youve been fat adapted for a few months or even years, your body WANTS to get back into keto quickly.
If you want to get into ketosis fast it can be tough, because you are used to being motivated and full of energy, and suddenly it seems like you will never be able to pull yourself out of this pit of chocolate and Netflix bingeing.
Well, drag that sorry butt off the couch and get into Ketosis again to get all the energy back in no time!
These tips also work for those wanting to speed up the initial transition into ketosis, but keep in mind being in ketosis is NOT the same as being fat adapted.
If you are already fat adapted and have slipped out as I did, this is how I get back into ketosis.
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The Possible Health Benefits Of A Keto Intermittent Fasting Diet
There isnt research on the health effects of doing keto and IF together, but its clear that ketone levels increase when the plans are combined. This may help accelerate weight loss, says Dr. DAgostino. Still, everyone responds differently, so this may not be true across the board, he says.
Shemek has all of her clients use keto or the IF and keto combo. My clients are typically all prediabetic and overweight. Once they see and feel what eating in this way does for them including regulating their blood sugar levels they are able to stay on an IF and keto plan easily. The success of the combined approach reinforces their committment, she says.
One interesting way that low-carb IF diets are being studied outside of weight loss is for cognitive health. Richard Isaacson, MD, director of the Alzheimers Prevention Clinic at Weill Cornell Medicine and NewYorkPresbyterian in New York City, says that doing a low-carb, time-restricted IF may be beneficial for calming down insulin pathways and letting the brain benefit from cleaner burning fuel, which may offer benefits for people with Alzheimers disease.
Summary Of How To Get Into Ketosis Fast
- What is Ketosis?
- Why would you want to get into Ketosis Fast?
- Benefits of getting into ketosis
- The 3 ways to get into Ketosis fast
- Getting into Ketosis fast FAQ
Have you been struggling to get into Ketosis quickly?
You may be wondering you to speed up getting in to Ketosis, and how to get into ketosis safely without doing damage to your body.
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Products To Help You Get Into Ketosis Fast
There are few products that can raise ketone levels fast and measure whether youre in ketosis or not. We recommend that you use only products that have no fillers or nasty additives.
- BHB Salts Will get your ketone levels high fast.
- MCT Powder Also boosts ketone levels rapidly and makes an excellent Crema for Coffee .
- Ketone Meter Know your blood ketone levels in real-time! We are big fans of monitoring and tracking.
- MCT Oil Works faster than MCT powder but not as convenient, keep it in the fridge and start with a tablespoon when in need of some energy. Or, when your ketone monitor says youre low on ketones.
How Long Does It Normally Take To Get Into Ketosis
It usually takes 2-7 days to get into ketosis naturally by cutting down your carbs to below 50-20g.
It can be frustrating to have to wait all of one whole week to see any results so I understand the desire to start producing ketones quickly. Seeing the needle move on the scale or the inches being dropped from our body is certainly a motivating factor to keep going.
Also Check: What’s The Meaning Of Intermittent Fasting
How Do You Know When Youre In Ketosis When On A Fast
Through the information in this article, youve decided that youd like to fast to speed up the amount of time it takes for you to enter ketosis. Perhaps youre on a standard intermittent fast or maybe you even tried fat fasting.
Short of stepping on the scale every day to see if the weight has come off, how do you know if youre in ketosis? You dont necessarily have to guess, as there are several ways to gauge the level of ketone bodies in your system at any time one.
Lets discuss these methods now.
Minimize Your Carb Intake
To force your body to use glycogen for energy, you need to stop consuming carbs. Low-carb diets allow you to eat anywhere between 50-100 grams of carbs per day, but that is still too many carbs to induce ketosis.
Instead, you must limit your carb intake to no more than 20-30 grams per day and eating even fewer carbs will get you into ketosis faster. You might not be able to eliminate all carbs from your diet, but you can get very close to zero.
Use a food tracking keto app to monitor your carb intake. Enter everything you eat and drink into the app to reveal your exact carb intake. Set yourself a carb ceiling of 30 grams per day and do your best to stay below that figure.
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