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How Do I Get Back Into Ketosis Quickly?

10 Tips For Getting Into Nutritional Ketosis For Weight Loss

10 Tips For Getting Into Nutritional Ketosis For Weight Loss

10 Tips For Getting Into Nutritional Ketosis For Weight Loss What is Nutritional Ketosis? Ketosis is an eating plan where the body uses ketones to fuel the brain and body instead of glucose like most people use when on the SAD (standard American diet). It can be very helpful for blood sugar and consistent energy because fat is a very stable source of fuel. We all have a few million calories of fat we would gladly burn off, right? It takes a while to get into ketosis and it can be elusive if you are not paying close attention. It can be very safe for a period of time (even forever) but each person has to decide what feels compatible with their own lifestyle. Some experts do not think it is an optimal state for athletes but others experts disagree. I think we all have bio hack ourselves to see what feels right. Of course, I believe that the paleo template is good starting place for optimal health but ketosis can be an add-on or tweak for people who get stuck or feel hopeless. It can be a powerful and effective way to lose weight without hunger and many of my friends have had success with it. Always ask your doctor before beginning any new nutrition or weight loss plan. Here are some ways to make it work for you: 1. Eat Less Protein I have a made a handy dandy chart here for figuring out the right amounts for you. Most average ladies need about 50-100 grams, no more, fyi. You have to self experiment a little to find what is right for you. The idea is that protein can turn to sugar if someone eats more than they need, then the sugar spikes blood glucose encouraging fat storage. 2. Eat More Fat I used to see this all the time in clients, I say add more fat and people add a tsp of evoo to their salad, NO!!! I am talking about seeing fat as a food group not a side item. Avocad Continue reading >>

How To Get Into Ketosis Fast | (7 Keto Hacks) To Enter Ketosis Quickly

How To Get Into Ketosis Fast | (7 Keto Hacks) To Enter Ketosis Quickly

How To Get Into Ketosis Fast The biggest question I get is how to get into ketosis fast? When I first started my ketogenic lifestyle two years ago, I was just trying to lose weight “period”. I didn’t understand being in a state of nutritional ketosis let alone being fat adapted. For those reasons, I failed miserably trying different types of the ketogenic diet like CKD (Cyclic Keto Diet). It was painful eating low carb during the week because all I could think about was refeeding on the weekend. Was it because I was doing it wrong? Or maybe I shouldn’t be doing it at all…Hmmm It seemed like every Monday and Tuesday I was experiencing keto flu all over again…lol… It was horrible repeating that week after week. Basically, if I was reaching ketosis by the end of the week, I was kicking myself out of it come the weekend! But like I said, I didn’t understand what ketosis was at the beginning stages so I had to learn the hard way. So I’m grateful you found this as I want to inspire you to give your all… Sorry about the rant… Let’s get down to the Dirty! When you’re in a state of ketosis your liver oxidizes fat into energy molecules that the brain then utilizes as fuel. To be in ketosis you have to be producing 0.5 mmol/L – 5.0 mmol/L of ketones which you can test using a glucometer. Below I’m going to give you some tips that have helped people that I’ve worked with get into ketosis fast. Get to Bed Early Sleep is the most important factor on a ketogenic diet because this is when the body produces the most ketones. Basically, you body repairs at night from releasing growth hormones. Here are a few reasons to get to sleep on time… 1: You don’t want high cortisol levels at night because it can cause an inflammatory state and spike your glucose Continue reading >>

How To Get Your Body Into Ketosis: 6 Simple Tips

How To Get Your Body Into Ketosis: 6 Simple Tips

If you’re looking to burn fat off your body fast, then you need your body to get into ketosis. This is the basis behind the ketogenic diet. Most of us have bodies that are sugar burners. This isn’t a bad thing. Most of our diets lead to our body wanting to burn sugars first anyway. That’s the problem, though, our diets. A lot of the foods we eat on a daily basis are going to convert into glucose when they are processed by our bodies. This leads to our bodies looking at the glucose as its main source of energy instead of fat. When your body is using sugar for energy, it’s burning that instead of any fat you may be wanting to get rid of. If you can get your body into ketosis, it will become a fat burner instead of a sugar burner. This means that your body will look to burn fat for energy instead of something else. You will then begin to start shedding fat off your body and you’ll begin seeing the pound come off. Getting into ketosis isn’t a very easy task. There is a process that you need to go through. Your body will be making a major change. You’ve probably been a sugar burner your entire life so changing into ketosis will be a giant leap. Tips to Get into Ketosis Below are going to tips on how to get your body into ketosis. They are proven tips so if you follow them, you should be a fat burner in no time. If you’re looking for more guidelines on how to change your body, look at this 28-day challenge that is guaranteed to help you drop fat and make your body a fat-burning machine. Lower Carb Intake One of the first things you need to do if you want to get into ketosis is to bring your carb intake way down. Not just a little bit, you need to have a significant drop in the amount of carbs you eat daily. This is by far the most important tip when it comes t Continue reading >>

How To Get Back Into Ketosis After Binging On Holiday Carbs

How To Get Back Into Ketosis After Binging On Holiday Carbs

With Christmas and New Years being a time filled with a lots of bread, pasta, cookies, beer, and everyone’s favorite dish, it’s going to be very hard to stick to a ketogenic diet. While it’s completely possible to make keto-approved foods or to stick to the protein and zero carb snacks that you might have, it’s a little unrealistic. Especially if you’re going to a event or a family party, with social pressure not being on your side – there’s a very good chance you’re going to end up eating carbs. Recently, during Christmas, I probably ate at LEAST 400 grams of carbs. Yes, might sound like overkill for some of you but the fact of the matter is, besides the holidays – I’m ALWAYS in ketosis and I’m always a low body fat percentage. This means my body can process carbohydrates quite well. This also means I can get back into ketosis very quickly. The more you practice the ketogenic lifestyle, the easier it is for your body to enter a state of ketosis after being knocked out of it. Anyways, I ate tons of pasta, rice, cake, cookies, a giant italian sub, and drank some beer. The day after, I followed the workout protocol I am about to give you and I was already back to burning ketones the day after. Keep in mind, it might take you just a little longer than me but, there is no doubt in my mind that by following what I am about to tell you, it will be the fastest way for you to get back into ketosis and start burning fats for fuel. Don’t Be Too Hard On Yourself First off, eating a ketogenic lifestyle is exactly what it sounds like – it’s a lifestyle. There’s going to be times where you are 100% ketogenic all the time and feeling great – then there’s going to be times where all you want to do is eat a bowl of pasta or a sandwich. Here’s the thin Continue reading >>

The Top Tips For Getting Into Ketosis Quickly

The Top Tips For Getting Into Ketosis Quickly

Ketosis is a metabolic state where the body starts producing ketone out of fat and your body converts fat into compounds known as ketones and begins using them as its main source of energy. So, instead of your body using carbs for energy, it will shoot for fats. Ketogenic diets have become incredibly popular in the recent years with more and more people starting to practice diets such as Atkins, Keto, Low-carb, Slow-carb and much more ketogenic related diets. The first step to starting off a ketogenic diet is to put your body into a ketosis state. One of the hardest things that beginners struggle with is getting themselves into ketosis. In this article, we’ll cover the top tips for getting your body into ketosis and the health benefits behind a ketogenic diet. Weight Loss There are a lot of health benefits associated with ketosis. One of the most common ones is weight loss. Most people put their body into ketosis to speed up their weight loss process. One of the reasons for this is that ketogenic diets tend to get rid of excess water from the body. Our body is mainly made up of water and when you are eating a lot of carbs, our body will naturally retain those water. With a ketogenic diet insulin levels are lowered, the results of this is that the kidneys start shedding excess sodium, leading to rapid weight loss in the first week or two. This is why a lot of people tend to drop a lot of weight quickly in the early weeks. This is usually just water weight that was retained over time. In this study, which compared low-fat diets vs low-carb diets. People with low-carb diets tend to lose weight 2-3x faster than people on a low-fat diet. Another reason for people losing more weight on Ketogenic diets is because your body will go straight into fat burning mode after it’s Continue reading >>

6 Tips To Get You Into Ketosis Quickly

6 Tips To Get You Into Ketosis Quickly

A lot has changed since the ketogenic diet was first prescribed as a diet for epilepsy. People are now using ketosis to help with everything from losing weight to better health in general. For most people, it takes around 1-3 days to get into ketosis, but there can be ways to speed up the process. This article will cover 6 tips to get you into ketosis quickly. Benefits of Getting Into Ketosis Being in ketosis, when the body is breaking down fat and using ketones for fuel, and eating a ketogenic diet often come with benefits such as: Weight loss: ketosis and a ketogenic diet can reduce hunger and cravings while increasing satiety Reduced risk of diseases: lower risk of diseases such as heart disease, type II diabetes, and even cancer Higher energy levels: less blood sugar spikes, and overall better well-being Besides speeding up these benefits by getting into ketosis sooner, you can also circumvent some possible side effects. When your body is getting into ketosis, it’s switching from using glucose for energy to using fats (broken down to ketones). The time in between can cause certain flu-like side effects in some people, like fatigue, dizziness, sugar cravings, brain fog, and stomach trouble, often called the “keto flu.” By getting into ketosis faster, you can skip past the transition period and start enjoy the benefits of ketosis sooner. And now, here are our top tips for doing that: Top 6 Ketosis Tips Give these steps a try for getting into ketosis faster: #1 Drastically Cut Carbs The general carb limit for the keto diet is around 30 grams for most people. This keeps the body from using those carbs for energy and reversing the ketosis process — or preventing it altogether. But if you want to get into ketosis faster, cutting carbs below this amount is a great Continue reading >>

How Do I Get Back Into Ketosis Faster After Cheating?

How Do I Get Back Into Ketosis Faster After Cheating?

Did you let go of your low carb diet for the holidays? Have a free meal? Maybe a carb up? Or go out to dinner? Restaurants are well known for hiding sugar in their salad dressings and putting other carby ingredients into their food that you might not know about. What you expect to be low carb isn't always as low as you think. All it takes is a single teaspoon of sugar in the salad dressing or a light dusting of flour on that chicken breast and you'll experience the consequences without even know why! However, all is not lost! You can recover from your setback and get back into ketosis almost as fast as water fasting by following the diet plan outlined below. If you went to a Christmas party, you might not have been able to tell if your food was really free of carbs, or not. You might have not wanted to upset the host, or you didn't want to feel left out, so you ate something that wasn't on plan. Tempting Christmas treats are the downfall of many. Perhaps, you deliberately caved in to those delicious looking cupcakes or a soft, fluffy donut that your boss or co-worker brought into the office. The holidays are not the only time that your self discipline and love for low carb eating will be put to the test. Maybe you went on vacation and decided to not bother with all of that carb counting stuff. If so, you might have gained a few pounds. You also might have decided to chuck the low-carb dieting game, kick back, eat what you consider a normal diet, and just enjoy your vacation. All of that delicious food looked too good to pass up! If you work out regularly and did a carb up to improve hormonal balance by bumping up your Leptin level, you might also be wondering if there's a way to get back into ketosis more quickly than water fasting. If so, this article will help you, to Continue reading >>

5 Tips To Get Into Ketosis Faster

5 Tips To Get Into Ketosis Faster

I've put off writing this post for one reason only. While I've remained low carb at about 100g per day and reaped the benefits of being fat adapted (controlled fasting blood glucose, effortless weight management and hunger control) I'm not currently in ketosis for more than a day at a time and haven't been for several months now. So that leaves me feeling very do as I say, not as I do as I write this, and that doesn't feel very genuine on my part. However, as I'm developing the itch to go at it again like I did in the Fall of last year, I'm hoping that this will motivate me to jump back on the Keto wagon to help me lose about 10lbs. I find that staying low carb at around 100g per day allows me to maintain my weight, but in order to lose, being in ketosis and tracking my caloric intake works best. I will preface this blog post with a little disclaimer, however. These are my opinions and suggestions based on observations I've experienced myself. There's some controversy over things like #2 and #5 and I chose to save those pros and cons for another day when we can really dive into facts, studies, etc. For now, I decided to keep it simple and to the point. So take my suggestions and decide if one, all, or even none of them are for you. Then try them on for size and re-evaluate. Simple as that =) That all said, ketosis is not always an easy task but it is very doable. It's hardest for those coming off a diet full of processed food-like products. So assuming you have already switched to a real food lifestyle, done some research on this topic and have gradually reduced your carbs to about 100 per day, here are 5 tips for entering ketosis faster. #1 watch your carbs This seems like a no brainer, especially if this is your first attempt at getting your body into ketosis. But it' Continue reading >>

What Everybody Ought To Know About Ketosis

What Everybody Ought To Know About Ketosis

Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>

The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating

The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating

The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in human health? Ketosis allows our bodies to function in the absence of carbohydrates, both physically and mentally. Instead of burning carbohydrates, or converting protein to glucose, the body burns ketones. This is pretty much a survival mechanism. It allows your body to function in a state of caloric deprivation. This is why ketosis often gets bad press (as it’s linked to “starvation”). Being a survival mechanism doesn’t make it invalid as a strategy, though. There can still be potential benefits to be had. Let’s cover a few of them… Ketosis and Accelerated Fat Loss Being in ketosis Continue reading >>

Get Into Ketosis Faster – 5 Tips For Rapid Results!

Get Into Ketosis Faster – 5 Tips For Rapid Results!

My Experience That Taught Me How To Get Into Ketosis Faster All of us who eat a low carbohydrate, high fat diet, want to get into a state of ketosis faster. Going from running on sugar-to-fat and getting into ketosis can be a real bummer and difficult. The side effects have broken me many times but has given me a wealth of information in order to cross that bridge. For instance, you may feel extra tired, moody, and have intense cravings for carb-rich foods like muffins and pancakes (trust me when I say intense!). During the sugar-ketosis transition you may not even lose much weight. When done properly, you may also experience headaches and dizziness. Many, like my wife, also feel lightheaded. How Long Does It Take To Get Into Ketosis This transition phase doesn’t have to take weeks or months and be an energy sapping pain. In fact, it’s possible to feel energized, and not crave or be overly preoccupied with pancakes and pizza…not too much anyway. The 5 tips in this article are the best ways I’ve found to eliminate or at least diminish these side effects significantly. They will also help you get into ketosis as fast as possible! Instead of taking 14-30 days, it may only take you 2-4. Give them a try and see for yourself that they can really promote and support your transformation towards using your excess body fat for energy to your brain and body. I’ve tried and tested all five tips in this article, including many others! The experience has allowed me to isolate those things that work and separated them from those that don’t work so well. Struggling to get into ketosis has broken me many times, in the past. Keyword here is, ‘past!’ So now I’m sharing the wisdom I’ve gained, wisdom that has also been shared with me and worked! As with any diet, workou Continue reading >>

How To Exercise To Get Back Into Ketosis

How To Exercise To Get Back Into Ketosis

So, you cheated…you son of a b#…you ate too many carbohydrates and now you feel like shaite. No worries, all is not lost. This article will tell you how to get back into ketosis after a cheat day. ASAP, because you want to start using those ketones and fat for fuel again as soon as possible. Before you do anything, you have to make sure you’re not going to feel shameful. Of course, you may get some guilt and you’ll start hating yourself – what an idiot…weak-willed piece of garbage! Shame, guilt, resentfulness, apathy – they’re the worst emotions because they keep you in this pitiful state of self-loath and negativity. Instead, you have to use it as an opportunity to practice carefreeness and antifragility. You can cause a whole lot of damage to your body with cheat meals. Eating 10 000 calories in one sitting can definitely jeopardize an entire weeks work of fat loss. Your mindset could never be made lesser because of this if you decide to see the right perspective. Acknowledge the fact that you can choose to see it as something that will make you better by simply saying to yourself that you’re antifragile – that you can use those calories for more energy, that you can practice getting off the routine or whatever it may be. You can only actualize the power of your mind if you’re aware of your potential and are capable of realizing it. After waking up in the morning, you want to set aside the cheat meal and then focus back on your goals. Don’t make any false presumptions based on how you look or what the scale tells you because it’s more than likely that if you gained a ton of weight then it’s probably just water weight and bloating. You want to get yourself back on track with the right habits and routines so that you could make yourself ketot Continue reading >>

Getting Back Into Ketosis After Cheating

Getting Back Into Ketosis After Cheating

Falling off the ketogenic wagon never feels great – I’ve been there, done that many times. Especially in the early days. I know that feeling of being disappointed with yourself and frustration at seemingly being back at square one. In those first few months, what would happen to me is I’d have a couple of splendid weeks, where I wasn’t feeling hungry, I could feel my clothes getting looser, and everything was going well. And then, totally unexpectedly, the carb cravings would hit. I’d go through a day or two of feeling this kind of tension and ridiculously insane desire for carbs. I ‘d resist and resist until a part of my brain that didn’t seem to be me would take over, and I’d find myself stood in front of the cupboard with a piece of bread in one hand and a packet of crisps in the other. What then would follow was a 3-day binge on pretty much any carb I could get my hands on. Followed by feeling pissed at myself and fed up at having to start back at the beginning. After the fourth or fifth time of this happening, I decided I had to really figure out what was going on here. Why was I falling off the wagon and how could I make it so that this didn’t happen. Here’s what I realised: First of all, if I was living in a way which meant there was a possibility of ‘cheating’ or ‘falling off the wagon’ – that meant I was essentially on a diet. And I didn’t want to be on a diet. I wanted just to be eating in a way that felt good and satisfying and which also led to weight loss and better health. I didn’t want to be eating in order to get to a destination, I wanted to be living my life now, eating each day in a way that just brought me more and more benefits – physically, mentally and emotionally. Secondly, I wanted to be in a position where if Continue reading >>

Fasting Without Exercise To Induce Ketosis

Fasting Without Exercise To Induce Ketosis

how long would it take someone approximately to reach a state of ketosis after carbing up the night before and fasting the following day. for example: last night I consumed 250g carbs around 10pm, slept until 8am. that's 10 hours of fasting. say i extended this until 2pm that would equal 16 hours of fasting. would this be enough for a lot of people (if keto adapted) to re enter ketosis after the above mentioned glyocgen restoration of a couple hundred grams of carbs? thanks Lucas Continue reading >>

Your 3 Day Keto Kickstart And Menu Plan

Your 3 Day Keto Kickstart And Menu Plan

So I’m writing this post today as much for me as I am for you. As some of you know, I’ve been doing the low carb and gluten free thing for 2 years now, with great success. Over the Summer though, I got a little lax and the weight started creeping on. I got serious for a bit, then lax again, then serious, then lax, etc. Since then I’ve been gaining and losing the same 12 pounds for about 6 months – a cycle I really, really need to break. In the last couple of months the situation has reached Defcon levels, because the 12 pounds has grown to about 18. This is UNACCEPTABLE, people!!! I need to start walking the walk, not just talking the talk! So I’m buckling down, getting serious, and hitting the Keto HARD from now on. I’m guessing many of you are in a similar situation, since blog traffic has about doubled since January 1st! So I thought I’d share some of my tips for getting into ketosis in three days or less. Then we can rock the low carb thing together and lose the weight for good! Some of you may be new to low carb eating, and whether you are following Atkins, Keto, or another low carb plan, there are a few basic things you should know. The following are some things that I’ve found to be true by my own experience with low carb/keto dieting: The IBIH Keys to Success on Keto… 1. Eat less than 20g net carbs per day if you want to get into ketosis. Net carbs are calculated by subtracting the fiber grams (or sugar alcohols in some cases) from the total carb grams. Don’t guess – you’d be surprised how many grams of carbs there are in things you might have considered “free” like onions, garlic, tomatoes, and kale, just to name a few. 2. Purchase some ketostix – they aren’t expensive and you can even cut them in half to get double the strips. S Continue reading >>

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