diabetestalk.net

How Do I Get Into Ketosis?

Tim Ferriss – 3 Day Fast Protocol Details – Get Into Ketosis Quicker And Easier

Tim Ferriss – 3 Day Fast Protocol Details – Get Into Ketosis Quicker And Easier

In Tim Ferriss’ new book Tools of Titans he puts forward a method to optimize the process of fasting. In his typical 80/20 style, he aims to get the most benefits, in the least amount of time. His recommended fast is conducted in a 3 day period, spanning Thursday evening to Sunday evening. 3-Day Fast Overview Stop eating Thursday night Friday morning go for a long walk to accelerate your transition into ketosis Friday and Saturday stay fasted, and consume moderate amounts of exogenous ketones and MCT oil (as needed), to give you a boost while you’re keto adapting. Sunday evening you break the fast. Here’s the process in more detail if you don’t have Tools of Titans to hand: Thursday Evening Eat a low carbohydrate dinner around 6pm. Make that the last meal of the day. Go to bed as normal. Friday Morning Drink some caffeine if needed, then get out the door and walk within 30 minutes of waking. Bring at least 1 litre of water, with some added salt (to prevent headaches/cramping), and sip as you walk. Walk for 3-4 hours(!). Filling up/buying more water as needed. Arrange phone calls for this time, to make the time productive. The idea behind the walk is that you use up your glycogen stores, forcing your body to move quicker into deep ketosis. The quicker you get into ketosis, the less time you spend feeling sub-optimal, and the less potential muscle wastage. Friday Day (post walk) Consume exogenous ketones or MCT oil 2-3 times throughout the day, where necessary. Tim primarily uses KetoCaNa & KetoForce as exogenous ketone sources. Both these products contain 11.7g of Beta-hydroxybuterate per serving, and each contain 16 servings. The key difference is that KetoForce is an unflavoured (alkaline) liquid. And KetoCaNa is an orange flavoured powder you can mix into wate 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 Do I Get Into Ketosis?

How Do I Get Into Ketosis?

If you are not in ketosis, you’ll want to evaluate your carbohydrate intake from everything you’re eating and drinking. You may be consuming more carbohydrates than you realiz e, possibly from unexpected sources. Don’t forget to check package labels for the total amount of carbohydrates per “serving size”. The amount of restricted carbohydrate intake that allows most people to achieve a state of ketosis is somewhere in the range of 50-100 grams a day. The exact number depends on the individual, so it is important to experiment and find the number that works for you. Keep in mind that physical activity plays a role. You will burn more carbohydrates and fat when you are more active. If you have a particularly sedentary day, you may find that you need to decrease your carbohydrate intake to achieve ketosis. As you lose significant amounts of weight, you may also find that you tolerate fewer carbohydrates to achieve ketosis. Increasing your activity level or adjusting your carbohydrate intake at this point can help. If you are consistently losing at least 2-3 pounds/1-1.5 kg. a week (4-5 lbs/2-3 kg. in the first week), combined with the other “symptoms” of ketosis such as decreased hunger and improved mood and energy, then you may be in ketosis even if it’s not showing on your ketostick, for a variety of possible reasons. For example, certain pain medications from the barbiturate family, such as Vicodin, may cause the ketostick result to show negative even though you’re in ketosis. Also, drinking large amounts of fluids, such as water, prior to checking the ketostick may dilute the urine enough to cause a false negative reading. However, this applies only if you are experiencing the good weight loss and the other signs of ketosis mentioned above. If not, y 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 >>

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 >>

Keep Yourself In Ketosis

Keep Yourself In Ketosis

When talking about a Grain Brain lifestyle, and the very similar ketogenic diet, it’s frequently mentioned that we are aiming to keep our bodies in ketosis. However, if you’re new to my work, it may be that you’re not exactly sure what ketosis is, or why we should be worrying about getting our body into this state. Allow me to explain. Ketones are a special type of fat that can stimulate the pathways that enhance the growth of new neural networks in the brain. A ketogenic diet is one that is high in fats, and this diet has been a tool of researchers for years, used notably in a 2005 study on Parkinson’s patients finding an improvement in symptoms after just 28 days. The improvements were on par with those made possible via medication and brain surgery. Other research has shown the ketogenic diet to be remarkably effective in treating some forms of epilepsy, and even brain tumors. Ketones do more than just that though. They increase glutathione, a powerful, brain-protective antioxidant. Ketones facilitate the production of mitochondria, one of the most important actors in the coordinated production that is the human body. And that’s just the tip of the iceberg. Our bodies are said to enter ketosis at the point when blood sugar levels are low and liver glycogen are no longer available to produce glucose as a fuel for cellular energy production. At this point, not only is the body doing the natural thing, and burning off fat, it’s also powering up the brain with a super efficient fuel. We can jump start ourselves into ketosis with a brief fast, allowing our body to quickly burn through the carbs that are in our system, and turn to fat for fuel. A ketogenic diet is one that derives around 80% or more of of its calories from fat, and the rest from carbs and prote 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 >>

The Easiest Way To Get Into Ketosis

The Easiest Way To Get Into Ketosis

For some people, Keto can be something mystical and always out of their reach. Indeed, it’s difficult to establish a state of nutritional ketosis, but everyone can do it by using the easiest way to get into ketosis. Getting into ketosis requires these conditions to be met. Liver glycogen stores (100-150 grams of glucose) have been depleted and the liver starts converting fatty acids into ketone bodies. This takes approximately 16 hours or so. The concentration of serum blood ketone levels is above 0.5 mMols, optimally not higher than 3.0 mMols. Blood sugar and circulating insulin have dropped significantly, while not causing a hypoglycemic response. You can accomplish it with two things: Fast for an extended period of time Restrict your carbohydrate intake to close to zero for a few weeks Both of them are almost identical – fasting induces ketosis, and the ketogenic diet mimics the physiology of fasting to a great degree. There’s not much difference between fasting ketosis and nutritional ketosis. The only distinction is what physiological state your body is in, but they still have a few unique traits. Fasting Ketosis – You haven’t consumed any calories for 24+ hours and thus experience higher levels of blood ketones. In addition, you’ve elevated the metabolic pathway called ‘autophagy’ that causes cellular repair and maintenance. Nutritional Ketosis – You’ve established ketosis by restricting carbohydrates to almost zero and have depleted liver glycogen that way. Ketone bodies get created but you’re still in a fed state, thus suppressing autophagy. While getting into fasting ketosis takes about 1-3 days, nutritional ketosis requires 2-3 weeks of keto-adaptation, during which you need to stay close attention to how many carbs and protein you eat, a 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 >>

How To Get Into Ketosis For Optimal Cognitive Performance

How To Get Into Ketosis For Optimal Cognitive Performance

Contents Here’s a sample protocol. I’ve given more options below for you to tinker with, but if you just want clear and simple instructions, here you go. I think this is simple enough and doable. You don’t have to follow everything here, but it’s just a sample protocol. A bright light device by the workstation. Keep it about a foot away and use for 15-30 minutes, if you aren’t exposed to a good amount of bright light in the day. Before supper You can eat whatever you want for supper. Follow a diet that you can keep to and that suits your individual health needs. I recommend 20-50g of carbs depending on your individual needs. I’ve gotten into ketosis before but it didn’t work out very well. This protocol is my attempt to make it work more quickly. Getting into “Ketosis” is considered a state where your brain uses ketones for fuel. The most common fuel for your brain is glucose. Recently, I thought about what went wrong and thought about how I could change this. I’ve been experimenting with a modified ketosis version for about a month on and off. This protocol will be updated as I do more experiments and tweak it. This modified version solves most of the problems I had with ketosis when I previously tried it. I had a lot of issues with low carb diets in general, but this protocol is NOT a very low carb diet. I don’t do this protocol anymore because I need more carbs. I still recommend that you try this or a variation of it if you want to get into ketosis. These days I do a lectin avoidance diet, with carbs. But I may revisit ketosis later. My protocol doesn’t rely on ketones for fuel only. I like to get brain fuel from 4 different sources. This is one way in which this protocol is unique. I find if I get too much of one of these four fuels then it Continue reading >>

Ketogenic Diet Faq

Ketogenic Diet Faq

With all the new people finding, switching, and transitioning into a low carb diet, I figured it was about time I put together an FAQ on all the common questions that are asked when someone is starting out. I don’t go too in depth in the answers, but I tried to give a direct answer and then link to a more in depth article on the topic to help you fully understand it. If you have any other questions you’d like to be added, changed, or are unsure about – please feel free to leave a comment below so I can fully explain, or make changes to the answers on this page. Best wishes, and to all the new people out there – good luck and happy dieting! Frequently Asked Questions Click any of the questions below and it will take you to the answer. How Long Does It Take To Get Into Ketosis? A ketogenic diet is not a diet that you can whimfully choose to go on and off of at any point. It takes time for your body to adjust and go into a state known as ketosis. This process? Anywhere from 2 – 7 days, depending on your body type, activity levels, and what you’re eating. The fastest way to get into ketosis is to exercise on an empty stomach, restrict your carbohydrate intake to 20g or less per day, and be vigilant with your water intake. To improve the rate at which you enter ketosis, there is a method called Fat Fasting. I’ve written an article on Fat Fasting on a Ketogenic Diet and everything involved with it. Make sure that if you use this method, it is only for a few days, otherwise it can bring harm to you. Where Can I Find Low Carb Recipes? Everywhere on the internet! There’s recipes on almost every health website nowadays, and a quick Google of what you want will definitely help you out. You can even convert high carb recipes that use sugar or fruits in them to low c Continue reading >>

How To Get Into Ketosis Faster On A Low Carb Diet

How To Get Into Ketosis Faster On A Low Carb Diet

This post may be sponsored or contain affiliate links. We may earn money from purchases made through links mentioned in this post, but all opinions are our own. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliates sites. Want to be a fat-burning machine without having to count calories? Here’s a few ideas on how to get into ketosis faster on a low carb diet. Do you want to look leaner for bikini season? Yoga pants starting to feel a little tighter? One way to burn fat fast is to go on a ketogenic diet. The physiological process of burning stored fat instead of sugar, can be achieved within a short amount of time after following a strict keto diet. It is possible to get there in a day. In fact, some people show you how to get into ketosis, this fat burning state, in 24 hours. Do you need to fast? Becoming keto adapted where the body burns fat rather than sugar isn’t as hard as you might think. And, you don’t have to starve yourself to get there quickly. The great news for those who want to know how to get into ketosis faster is, well … you don’t have to fast. Fasting has been used for thousands of years by virtually every religion and traditional society. There are some people who think that a complete fast (not just intermittent fasting) is a way to get into ketosis faster. But the great thing about following a ketogenic diet is that you can eat until your heart—er, stomach—is content. You just have to eat enough of the right foods. And, of course, eat very little of the wrong foods. Is getting into ketosis safe without a doctor? Before reviewing how to get into ketosis quickly, let’s take a look at a quick background: T Continue reading >>

The Essential Ketogenic Diet Plan Quickstart: How To Get Into Ketosis & What To Eat

The Essential Ketogenic Diet Plan Quickstart: How To Get Into Ketosis & What To Eat

Intro So, you’re ready to try a ketogenic diet plan and become an energetic, fat-burning beast? You’re in the right place with this Essential Keto Diet Quickstart Guide! We’re going to lay out a super simple low-carb meal plan to help get you into ketosis, no matter your goals. Trying to lose weight? The ketogenic diet has been shown in multiple studies and testimonials to help balance blood sugar, boost metabolism, burn fat and support weight loss, without going hungry, getting hangry or feeling deprived. Trying to maintain weight and get healthier? Keto is great for you too! Keto has also been shown to improve mental performance, balance hormones, decrease bloating and gas, prevent future disease (like Alzheimer’s and diabetes) and enhance energy, even if you don’t have weight to lose. So…how to get into ketosis? Let’s hop to it… For more information on the whys behind Keto, and what it is exactly, check out our Introduction to the Ketogenic Diet. 1. Start with the Base: Ketogenic-Diet Food List You can’t supplement your way into ketosis. The magic of getting into ketosis happens from eating high-fat, nutrient-dense foods, and eliminating sugars (even natural ones) from your diet. The primary list of keto diet foods is extremely simple…and tasty! Healthy Fats Healthy fats ( topical fats, cooking oils, eggs, some grass-fed dairy if tolerated and fatty cuts of meat) make up approximately 50 to 80-percent of calories on a classic ketogenic diet. As a general rule of thumb, add at least two to three servings of fat with meals, such as cooking your veggies in ghee, and topping your burger patty with avocado. Or scrambled pastured eggs, uncured bacon and veggies cooked in coconut oilBest Choices: Avocado (whole and oil), Coconut (butter, flakes and oil), Continue reading >>

How To Get Into ‘ketosis’ And Why You Should Care

How To Get Into ‘ketosis’ And Why You Should Care

You've probably arrived at this article because you typed something about weight loss into Google. I'm not an advocate of “lose weight quick” schemes. Weight loss takes discipline and effort. But if you are looking for a way to shave off those pounds you might want to consider a ketosis based or ketogenic diet. But like any weight loss program, it should be followed correctly and after you've done some research. What is ketosis? We've all heard of low carb diets and how they work. In theory, this type of diet burns off fat for energy rather than carbohydrates. Instead of expending glucose for energy (glucose is derived from carbs and stored in the liver or muscles as glycogen), the body will break down fat stores. Creating ketones (a type of acid), which are a source of fuel, just like glucose is. Ketones get eliminated in urine, so if you measure your ketone levels through urine analysis (i.e., strips from a pharmacy) and they are high, you know you're in ketosis, this means that your body is breaking down fat and converting it into energy. And so the weight loss begins. The Ketogenic Diet: What is it? When your body adapts to this kind of diet, you will be less hungry too, which means fewer snacks, more energy, and a highly functioning brain. No, ketosis is not the same as starvation. While you are forbidding carbohydrates, you should be balancing your diet with the correct levels of protein and fats so that your blood sugar levels are stable. Creating ketones and burning fat is a better way of dieting than just reducing calories or starving yourself. Other benefits of ketosis Some studies of ketosis have shown that ketosis is beneficial for cancer as it starves cancer cells, which feed on glucose and cannot use ketones for fuel. Being in ketosis can also benefit Continue reading >>

How To Get Into Ketosis In 24 Hours: Practical Tips And Tricks

How To Get Into Ketosis In 24 Hours: Practical Tips And Tricks

Some people need to be in ketosis for medical reasons while others need to be in a fat-burning mode for athletic competitions. Whatever the reason, I’ve conjured up tips on how to get into ketosis in 24 hours. Before I begin… These tips are purely from experience. While a lot of it has been backed by research, always take things with a grain of salt. There is no one size fits all diet that will turn you into superman. Anyways.. When I first adopted the low carb high fat keto lifestyle a couple years back, I became obsessed with it. To me it felt like I just struck a goldmine. It felt like some sort of esoteric subculture that no one knows about and those that do, have a leg up on their competition. With this newfound obsession, I spent hours on researching, implementing, and documenting how to get into ketosis as fast as possible. The science is out there. Study after study showing how beneficial being in ketosis is. Through trial and error, I’ve conjured up these tips on how to get into ketosis in 24 hours. Some of it is probably obvious and common sense but that doesn’t mean it isn’t effective. Starting Tips On How To Get Into Ketosis In 24 Hours Start Intermittent Fasting (IF) I’ve mentioned it in a previous post, here. Intermittent fasting is like peanut butter and jelly, like batman and robin, like a fork and spoon, like Hillary Clinton and Donald Trump (just kidding). But seriously. By prolonging the time in which you eat your first meal, your body begins to enter a fat-burning stage (ketosis). I emphasize intermittent fasting with the ketogenic diet because it speeds up the whole process in depleting your glycogen storages. My recommendation is to skip breakfast completely. A popular protocol that many people praise is the 16:8 hour fast. This means y Continue reading >>

More in ketosis