What is the fastest way to get into ketosis?

What is the fastest way to get into ketosis?

Introduction

Most of the time, people who claim that the ketogenic diet is very hard to pursue are those who usually give up before even getting into ketosis.

We all know that the real benefits of this diet start once you pass that “keto flu” phase.

 
So does it really takes 7 days to get into ketosis? That is a complicated question with an even more complicated answer.
 

Honestly, I have been doing keto for a long time. In that long time, I have learned a few things including how to get into ketosis faster and in this post, I am going to share that secret with you.

What is Ketosis?

Ketosis is a metabolic state in which your body turns from glucose to fat as a fuel source.

Once you remove carbs from your diet, your body goes into starvation mode and starts using fat as a primary source of energy.

 
But what is so great about fat?
 
All the carbs that you eat converts into glucose once it goes into your bloodstream. Same way when you switch your body’s primary fuel source to fat, it converts into ketone bodies.
 
Now coming back to the original question of why fat is a better choice than carbs.
 
You see, ketones are a great source of fuel for our body because they provide better oxygen per unit. It means that one molecule of ketone gives you more energy than one molecule of glucose.
 
Apart from that, your brain loves ketone bodies as a fuel source. That is precisely the reason why many people including me claim that they have better focus and mental clarity when they are on a Ketogenic diet.

How can you get into ketosis?

Getting into ketosis is a process that starts the moment you reduce your carb intake. The lower your carb intake is, the faster you will reach ketosis.

So does that means you just have to lower your carb intake and that’s it?
 
No, that’s not it. As I said, the process starts when you lower your carb intake but that is not the end of the process. When you eat carbs, your liver converts them into glucose and fills up your glycogen stores.
 
Glycogen stores are in your liver and muscles. Whenever your body needs energy, it tends to those glycogen stores and takes as much energy as it needed. This whole process is known as Glycogenolysis.
 
So to enter into ketosis, you have to empty your glycogen from both the liver and muscles.

What can you do to get into ketosis faster?

Eat more fat

One of the reasons why people doesn’t go into ketosis faster is that they are still afraid to eat fat. Fat isn’t your enemy on keto. In fact, fat isn’t your enemy on any diet as far as it comes from a natural source.

 
So for the first week, don’t count your calories from fat. Eat as much fat as you want. It will help your body to get familiar with the fact faster that from now on, it won’t be receiving those carbs for energy.
Good Quality fats to reach into ketosis

Type of Fats you should eat

We all know that there so many different types of fat available in the market but which one is the best? Before answering this question, let’s see which type of fatty acid is great for you to get into ketosis and stay there.
 
Medium Chain triglycerides (MCT) is a kind of fatty acid that goes directly into your liver and starts producing ketones instantly.
 
Now, naturally, there are a few oils that contain MCTs naturally. Let’s take a look at them.
 
  • Coconut Oil A natural cold-pressed coconut oil has 55% of MCT. It has the highest quantity of MCT compared to other natural fat sources out there.
  • Palm Kernel Oil With around 54% of MCT content, Palm Kernel oil is almost as beneficial as coconut oil.
  • Ghee (Clarified Butter)- Fat from milk is one of the best fat out there. Ghee, which is one of the best saturated fat has 25% of MCT content.
  • MCT oil With 100% MCT content, MCT oil has the quality of converting into ketones the fastest way. Think it like a supplement for Keto and it is the only supplement you should consume when it comes to Keto.

Weight Training

ketosis
While cardio is still my favorite, I’m afraid lifting weights is still a better option for losing body fat no matter what diet you are following.
 
This is because when you do any sort of cardiovascular activity, you are expending energy while your heart rate is above normal but weight lifting has something called the after-burn effect.
 
What it means is that whenever you lift weights, you spend energy even after the workout. That happens because, in the gym, you break your muscles fibres.

When your body repairs those broken muscle fibres, it uses extra energy which results in more energy expenditure.

Practice Intermittent Fasting

Intermittent fasting basically means putting your body into a deliberated starvation mode for an extended period of time.
 
Intermittent fasting deserves to have a separate post of its own. Lucky for you, we have already written a post explaining all the different fasting protocols, in detail. Check it out here.
 
So if you are dedicated enough to mix up two of the most powerful weight-loss diets, go for it.
 
Fasting will help you to get into ketosis faster because while you fast, your body will still have to spend energy.
 
So if you don’t eat for an extended period of time, your glycogen stores will empty sooner which automatically will result in you getting into ketosis faster.

Mind the Carbs

For the first week, you should go for the lowest amount of net carbs consumption. As we discussed earlier, carbs convert into glucose and your body will always choose glucose over ketones as a primary fuel source.
 
By lowering your carb intake, you are giving your body a lower amount of energy that comes from glucose.
 
Ideally, the only carbs you should eat must come from green leafy veggies. If you want to take the nutrition profile a step ahead, choose the darker green veggies over the lighter ones.
 
For example, chose spinach over cabbage or kale over lettuce. A general rule of thumb is, the darker the color, the less amount of carbs and more amount of vitamin & minerals it has.

Food Timing

Though the timing of food is not as important as the type of food you can eat on keto but still, you should choose to have the veggies anywhere between 4 hours to 30 minutes before the workout.
 
Because veggies are going to be the only carb source you will have on keto, it is better to have them before the workout.
 
So when you do workout, those carbs are going to mobilize into glucose and your body will spend that glucose energy faster during your workout session.

Low Protein Intake

Did you know that your body can convert protein into glucose as well? Yes, it is true. The process is called gluconeogenesis in which your body can produce glucose from non-carb sources.
 
So if you are eating more protein than your body actually needs, you will have a hard time getting into ketosis fast.
 
But the good news is, if you lift weights, you are giving your body a reason to use the protein for which it is meant to be used i.e., repairing those muscles.
 
Keep that in mind before you roast that chicken breast or have that protein shake.

Conclusion

Getting into ketosis faster will start the process of weight loss but it won’t help you with the carb cravings.
 
Because of that, you have to stay strong for at least a month. Even after that first month, the cravings won’t stop.
 
But if you managed to stay away from carbs for that first month, you can handle the craving easily and so will enjoy this whole newly formed eating habit.
 
Try the methods I mentioned and let me know in the comment section how they turned out. I always love when you guys share news about your keto experiences.
We both know that a day will come when you won’t need inspiration from others. You will become an inspiration for yourself & others because that’s what becomes of people who don’t give up. 
Weight loss at the beginning of your diet

Weight loss at the beginning of your diet

So, you are on the Ketogenic diet, and “yes” you’ve tested and are finally in ketosis. During the first week on Keto, you may have noticed you have lost some weight. You may have also noticed you running to the restroom a lot. When we do decide to lose weight we usually want those pounds to come from fat right? Well, in the beginning, it can be tough to know exactly where our weight loss is coming from especially when you are first starting. Thing is, some of that initial low-carb diet weight loss comes from water weight. So, let me explain how this works. Carbohydrates are stored in the body as Glycogen and glycogen is the energy that is stored in your body along with three times its weight in water. Most people carry up to 2 thousand calories of glycogen in their bodies. 1 gram of Carbs equals 4 calories. So, 2 thousand calories divided by the 4 grams equals 500 grams which, is 500 grams of stored Carbohydrates which is located in your muscles. There is also, an additional 400 grams located in your liver. Which, equals 100 grams of additional stored Carbohydrates. The reason why this is so important to know is this. If you have 600 grams of Carbohydrates that will be accompanied by 5.5 pounds of added water weight. That means if you’ve recently started a low-carb diet, you can expect a few pounds of your weight loss to be from water. If you haven’t started yet well, Water you waiting for? (Notice the intentional wordplay :)) Our guest blogger Lynette McCutcheon is a mother of 3. She is also a Health and Weight Loss Coach Specialized in the Ketogenic Diet, Ketosis, and Intermittent Fasting. She is also the founder of her own coaching business, “Down By Linitas Way” which is a community that helps empower women through support and motivation. Her desire and goal are to help women live healthier lifestyles in hopes that others will be inspired to join the movement.

 

Staying Keto During the Holidays

Staying Keto During the Holidays

The holidays are approaching and will be a great time for food, family, and fun. But, how can you sustain when you are surrounded by sweets and carb-loving friends and family? Your commitment to a keto eating plan may be tested during the holiday season. But, what if I told you It’s not impossible, in fact, I am going to show you that with some determination and discipline, you can do it! You can maintain your keto diet, have a fun holiday season, and keep those extra pounds off. Here are 5 tips that will help you maintain your keto eating plan during the holidays.

  • Plan Ahead– Talk about your keto eating needs ahead of time with whoever is hosting and/or preparing the food. They may be open to offering some low-carb foods or at least will understand if you want to bring some of your own dishes.
  • Recognize safe foods– Try to keep things simple by sticking to low-carb whole food ingredients. Be aware of any hidden carbs in meatballs, sauces, and dressings. And keep in mind any other foods to avoid.
  • Drink Lots of Water – and Limit the Alcohol – Carrying a glass of water or even sparkling water will help keep your hands occupied and keep you full. Staying hydrated prevents you from overeating. Be mindful of how much alcohol you consume during the holiday and how it can impact your keto diet.
  • Pick Your Battles Your Terms- If aunt Linda is adamant you must try her sweet potato pie, then be polite and take a bite. If you know cookies are your top weakness, set a number ahead of time, and stick to it. No, eating one won’t kill you. But, if your goal is to be strict keto, then have a polite but firm response prepared.
  • Enjoy Yourself-The holidays can be a stressful time! It’s important to cut yourself some slack – and focus on doing the best you can.

If you are on the ketogenic diet and decide to have a meal or a day that is not Keto-friendly, “It’s Okay”. Enjoy yourself and forgive yourself, then get back on the bandwagon the next day. We all know to not judge others for having a cheat day on their diet but, we often forget to not judging or criticizing ourselves.

The content in this article is not medical advice and is intended for informational and educational purposes only. Always talk to your doctor before changing your diet.

Our guest blogger Lynette McCutcheon is a mother of 3. She is also a Health and Weight Loss Coach Specialized in the Ketogenic Diet, Ketosis, and Intermittent Fasting. She is also the founder of her own coaching business, “Down By Linitas Way” which is a community that helps empower women through support and motivation. Her desire and goal are to help women live healthier lifestyles in hopes that others will be inspired to join the movement.

Getting Bored With Foods On Keto diet?

Getting Bored With Foods On Keto diet?

Eating a low carb diet can be good for you, especially if you have struggled with diabetes or difficulties processing carb-rich foods. One of the biggest things I come across with clients who have tried the Keto diet in the past are saying they are unable to stick to eating a low carb diet for very long? I have had many clients who start strong on their macros, who focused solely on eating meats, vegetables, and healthy fats. They are even making delicious keto meals and finding recipes and desserts on the internet. Some people even purchase the test strips and meters to make sure they are in ketosis.

So, why are many people starting strong but as time progresses they say ”They got bored?” Success with a low carb diet takes commitment. And, sometimes people hit a brick wall when it comes to their success. Commitment is serious, it’s the first thing that can make or break you. After a few weeks,  It becomes routine and we do not always have time to make the fancy meals we started to make. Eventually, people will just eat meat, vegetables, and fat at least some of the time without all the fancy recipes. So, By boring, I mean it just becomes routine, repetitive, and unexciting.

So, how do you overcome the boredom o succeed on your keto diet? I have listed 5 strategies to help you overcome the boredom of eating:

  • Keeping a food diary-Boredom from eating starts from poor awareness of your eating habits.

  • Plan your meals-Meal planning is an important part of good food awareness and planning your meals ahead of time will help with those busy days when you don’t have the time to create.

  • Set yourself daily achievable tasks- Eating due to boredom is a way of providing personal fulfillment and satisfaction. We need to have satisfying things to do and one thing that provides that satisfaction is food.

  • Carry a drink bottle with you-If you really need to have some hand-to-mouth action then carry a water bottle with you through the day and sip on it regularly. It can really help satisfy the need to snack on food.

  • Go easy on yourself-Changing your eating habits can be hard work. So if you have a slip-up, don’t get disappointed, learn from it, and make a plan to help you conquer it the next time.

Learning to eat well and develop healthy habits is a lifelong journey. The major problem with the boredom of eating is a lack of eating awareness. We eat without thinking. When we eat without thinking we have no recollection of how much we ate, why we ate it, or in some instances what we ate in the first place. So, don’t give up on your journey, be proactive and you’ll have success.

The content in this article is not medical advice and is intended for informational and educational purposes only. Always talk to your doctor before changing your diet.

Our guest blogger Lynette McCutcheon is a mother of 3. She is also a Health and Weight Loss Coach Specialized in the Ketogenic Diet, Ketosis, and Intermittent Fasting. She is also the founder of her own coaching business, “Down By Linitas Way” which is a community that helps empower women through support and motivation. Her desire and goal are to help women live healthier lifestyles in hopes that others will be inspired to join the movement.