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. 
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.
Will Keto Lose Muscle?

Will Keto Lose Muscle?

With any weight-loss plan, a small amount of muscle will be lost, however, you will not lose muscle on Keto if you maintain a good amount of protein intake with plenty of fiber-rich green vegetables. It is really important to maintain as much muscle as you can to keep the weight off and to avoid the yo-yo diet effect. According to keto bodybuilder Robert Sikes, the key to burning fat and not muscle is gradually decreasing calories to keep your metabolism healthy. So, having a well-planned diet along with a workout routine will help you melt the fat away while maintaining muscle. Below are 5 tips to help guide you to lose weight safely while maintaining muscle on the Keto diet.

5 tips for maintaining and building muscle while on the Keto diet:

  • Track your carb intake- This will help make sure you eat few enough carbs per day to stay in ketosis.
  • Prepare for initial side effects- Make sure that you’re not dehydrated and that you’re also getting enough essential nutrients, especially electrolytes.
  • Beware of hidden carbs-You might be trying your hardest at keto, but you keep getting kicked out of ketosis or simply cannot get into ketosis. So being conscious of the ingredients and the amount of stevia you intake is key.
  • Test your ketone levels regularly- A good way to see if you need to make adjustments to your diet, or can confirm you are on the right track.
  • Get plenty of sleep- Can reduce and undo the benefits of dieting.

Losing fat without sacrificing muscle is easy. You need to lower your calories, eat enough protein, exercise, rest, and get enough sleep. Maintaining muscle is not impossible, and a lot of what you have to do to build muscle on the keto diet comes from normal strength-building best practices.

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.