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.
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.
My N=1 Experiment Phase I: Fasting Jump
“N=1” refers to an experiment with only one subject . Everyone’s metabolism is different, so please take my experience with a big grain o’ salt. Please note that, just because Dr. Seyfried suggests that a water-only fast is the fastest way to get into ketosis does not mean that it is required. I also can’t say whether faster is necessarily better for your health or easier than a gradual transition to ketosis.
Recommended Reading: How To Properly Start Intermittent Fasting
Ways To Get Into Ketosis Fast And Speed Up Ketosis
Ok here they are, the 3 ways that I use to get into Ketosis FAST and start feeling all those awesome benefits again!
These tips also work to speed up ketosis.
It can be helpful to speed up ketosis if youve been stalled for a while or want a reboot.
To speed up ketosis the process is the same, as what youre really doing is going deeper into ketosis.
If youve been stalled for a while or wondering why Keto has stopped working for you, my article here might help you further.
Acetoacetate And The Urine Tests
The ketone measured in urine is acetoacetate. Ketone urine strips are dipped into urine and turn various shades of pink or purple depending on the level of ketones present. A darker color reflects higher ketone levels.
Ketone urine strips are easy to use and fairly inexpensive. Although their accuracy in long-term use has been questioned, they should initially confirm that youre in ketosis.
A 2016 study found that urinary ketones tend to be highest in the early morning and after dinner on a ketogenic diet (
Using breath, urine, or blood tests to measure your ketone levels can help ensure that youre achieving and maintaining ketosis.
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Who Should Try An Intermittent Fasting Keto Approach
Anyone who has been on keto for more than two weeks and with the okay from their healthcare team would like to add IF may do so. But the keto diet has become popular for those who have prediabetes or diabetes, though asking these patients not to eat for a significant amount of time can be dangerous, says Kwasnicka. If you have chronic kidney disease, a history of eating disorders, are undergoing active cancer treatment, or are pregnant or breastfeeding, its unlikely youre a good candidate for this combined diet plan. Even the individual diets may not be recommended for these populations. Check with your healthcare team.
Also, if youre currently following the keto diet and are happy and feel good with the way youre eating, you do not have to add in IF, she says.
Tip : Reduce Those Carbs
Im talking dropping them as close to zero as possible. You might have heard of the carnivore diet well, it works.
Think meat, cheese, cream and eggs.
If you are reducing your carbs this low, make up the rest with fats to ensure youre still full and satisfied after every meal.
Planning to eat some bacon to speed up ketosis? Smother it in cream cheese please!
Still hungry? Boil some eggs.
You will want to have LOTS of salt and water during this phase.
There are some studies into the carnivore diet long term but they are limited, however using a carnivore diet short term to get into ketosis quickly is definitely achievable.
For me, I love veggies so could never do it (and am also conscious of the environmental impact of meat on the planet!
But as a quick fix and a way to get into ketosis quicker, it sure is effective.
Example: My brother recently had to lose 4kg fast for a BMI and fitness test.
He had 8 days and had never eaten a strict Keto diet before.
I made him a basic carnivore meal plan as below:
- Bacon and eggs for breakfast
- Mince meat cooked in butter for lunch
- Dinner of chicken breast, salmon or steak, all cooked in butter with plenty of salt
- Boiled eggs for snacks
I was shocked to hear he lost 9kgs in just 8 days! He is lucky that he is young, tall and reasonably fit otherwise so it was quick for him to get into ketosis.
This same carnivore meal plan can be used to speed up getting into ketosis.
Also Check: Does Intermittent Fasting Slow Your Metabolism
Is Fasting Suitable For Everyone
No. Fasting is not suitable for pregnant and lactating women, children, people with a history of eating disorders, and those with certain health conditions. If you have a chronic health condition or you’re otherwise concerned about whether or not fasting is right for you, please consult a medical professional before attempting your first fast.
How Long Does It Take To Reach Ketosis Normally
You can expect to reach a state of ketosis in a matter of days if you follow a traditional keto diet.
Fats convert directly into ketones which is why it’s important the majority of your diet comes from healthy fats. If you get the majority of your calories from carbs or protein, this will wreck your ketone levels.
Again, if you want to reach ketosis faster, in 24 hours, you’ll need to expedite this process and have an overall different approach. Fasting and exercising are the two ways to do this.
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Can I Take Supplements While Fasting
You can take supplements when fasting, but be aware that certain fat-soluble vitamins may not be absorbed as well by the body compared to having them with food. To combat this conundrum, you could potentially shift your supplement-taking regime, taking your usual morning supplements with your noontime meal instead .
How To Test Ketone Levels
To determine if you’re successful , youll need to measure blood ketone and glucose values.If you do a quick search on how to measure ketones, youll find 2 options: blood ketone meters and urine sticks. While it may seem tempting to just pee on a stick, we highly discourage the use of a urine stick.First off, urine sticks do NOT measure circulating ketones – they only measure the ketones that are leaving your body. Furthermore, if your goal is to reach ketosis in 24 hours, a ketone urine stick will NOT tell you if youve achieved your goal. Ketones will show up in your blood long before they show up in your urine. So for these reasons and more
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How To Stay In Ketosis
The easiest way to stay in ketosis is to stick to your ketogenic diet and continue to keep your carb intake low. Make sure you are tracking your daily macros using a macro tracking app, like Trifecta, and limit your keto cheat days!
Consider using a meal delivery company that does all the hard work for you. Trifecta’s keto meal plan will not only help you cut carbs but it’s loaded with nutrient-rich foods and healthy fats to keep your overall diet and nutrition on track.
Ready to make your keto diet a breeze?
Intermittent Fasting & Keto: The Ultimate Guide
Intermittent Fasting & Keto: The Ultimate Guide
Posted 2 years ago
After a quick glance at the headlines on most health-related sites, youd no doubt notice that intermittent fasting and the Ketogenic diet are two of the most popular nutrition trends around right now.
Both are commonly used by health-conscious consumers looking to manage their weight and support their general wellbeing, and they each have a solid body of research behind them as standalone dietary interventions.
Nevertheless, you may be wondering whether it’s effective to practice both at the same time…
In this article, we take a deep dive into all things IF and Keto, exploring how they work, their potential benefits, and how to successfully combine the two.
Recommended Reading: How Many Calories Can You Have During Intermittent Fasting
How To Implement The 3 Day Fat Fasting Meal Plan
If you would rather keep your fat fast as easy as possible, then simply pick a couple suggestions from the list of suggestions above and eat between 1000 and 1200 calories of them during your fat fast. Just make sure you are getting 80- 90% of your calories coming from fat. Youll find the perfect example of how to keep your fat fast as simple as possible below no need for fat fasting meal plans or food prep.
Are There Any Known Health Risks Of Doing Keto And Intermittent Fasting Together
As for long-term risks, people with seizure disorders have been on the ketogenic diet for decades and demonstrate excellent health, DAgostino says. Though, like any diet, it all depends on what foods youre eating. A keto diet rich in bacon and butter is different from one rich in avocado and olive oil, and poorly planned keto can lead to nutritional deficiencies. Because adding IF may make you cut calories too drastically, you may also lose too much weight or lean mass if you take the restriction to the extreme. To maintain muscle mass, he recommends consuming 1 g per kilogram of body weight in protein every day.
Read Also: Does Intermittent Fasting Help Burn Fat
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.
Faq Getting Into Ketosis Fast
Q: How Can I Get into Ketosis in one day?
A: The easiest way to get into ketosis in one day is to combine all three approaches: Fasting, Carnivore diet and exercise. All three will get the glycogen stores out of your muscles and have your body burning ketones in no time.
Q: How long do you have to fast to get into ketosis?
A: If you are doing an extended fast to get into ketosis, usually around 12 14 hours is all it takes. If you had been eating a lot of carbs prior to your fast it might take up to 24 hours to be deep into ketosis. A word of warning though an extended fast is really tough if your body is not use to ketosis. The hunger for carbs will be very strong so be prepared for this mentally.
Q: How Can I Speed up Ketosis?
A: Once youre in ketosis, you can speed up the results by going even deeper into ketosis. This can be done by reducing carbs even lower than what you are doing, introducing fasting and exercising while fasted. All of these things can speed up and deepen your ketosis.
Q: Is there any pill or shake to speed up ketosis?
A: It is not necessary to take any pills or shakes to get into ketosis fast. Supplements that contain ketones are no more effective than just reducing your carbs, despite their claims to be a short cut to getting into ketosis. Your body will happily switch to burning fat for fuel in just 12 14 hours by following the basics: reduce carbs, fast and exercise.
Q: How do you know when you are in ketosis?
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The Food Is Repetitive
I ate a lot of bacon, cheese, eggs and meat . For a person whose eating philosophy is typically more plant-based and whole-food-focused, eating processed pork products every morning took a lot of personal persuasion. It also took a complete mental shift, because eating multiple pieces of bacon every day for weeks on end goes against everything I’ve been taught for personal health.
Make Healthy Swaps When Eating Out
When youre eating out, making healthy swaps is easier than you think. You dont have to throw away your efforts just because youre having lunch with a friend.
Most restaurants can accommodate requests such as:
- Burger without a bun
- Salad without dressing
- Tacos without tortillas
- Unsweetened beverages
If you start off your keto diet following these 10 tips, youll have an easier time transitioning to fat-adaptation.
Also Check: What Is 14 10 Intermittent Fasting
Tip : Fast Completely For 24 Hours
When I first wrote this article back in 2016, any extended fasting was put in the realm of unhealthy and an eating disorder.
These days, the benefits of fasting have been well researched and studied and many people fall into natural intermittent fasting cycles on Keto.
If you have anything more than the absolutely base line body fat, you can physically fast for extended periods using your body fat as fuel.
When I first started learning about this, I wanted to test the limits and fasted for 6 full days just water, tea and the occasional bone broth.
Oh and electrolytes of course.
Its motivation to not fall out of ketosis in the first place, because who wants to not eat for 24 hours?
If youve considered extended fasts before, this is a great time to start.
Do your research though electrolytes are your friend!
Fasting for 24 hours might sound crazy, but it really isnt. Its a sure fire way to get into ketosis quickly.
You might have heard of One Meal A Day fasting its the same thing!
Dinner to dinner works well for me, as Im often so busy at work it gets to 2pm before I even think of lunch.
How To Get Into Ketosis: 6 Steps Backed By Science
EMMIE SATRAZEMIS, RD, CSSD October 23, 2018
Achieving ketosis is often thought of as the gold standard of successful keto dieting! But what exactly is ketosis, and how do you get into ketosis and stay there? Heres everything you need to know about switching over to ketones for fuel and optimizing your keto diet for ketosis.
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Fasting For Short Periods
can help a person reach a state of ketosis.
In some controlled cases, a doctor may recommend fasting periods of , but most people do not need to fast this long to reach ketosis.
IF manage obesity, diabetes, and cardiovascular disease, and it may also protect against certain cancers and neurological disorders.
However, confirming these benefits and IFs long-term safety and efficacy requires more research.
Anyone interested in trying IF should speak with a doctor first, as it is not advisable for everyone.