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 >>
Intermittent Fasting On A Keto Diet
Intermittent Fasting, or “IF”, is a relatively new craze that is used as a supplement to your diet. It revolves around the timing of your food intake, and can have some benefits in the long run. There are quite a few people misinformed on fasting, so we’ll clear that up and explain how intermittent fasting can be useful. On your ketogenic journey, it’s important to know that your success is not only dictated by eating enough fat and protein and restricting carbs. When you eat, how often you eat, and how much you eat have a substantial impact on your health and function as well. If your results have plateaued or you are thinking of starting a ketogenic diet, this article will provide you with a way to lose more fat and improve energy levels called intermittent fasting. If you need to learn how to calculate your macros, visit our Keto Calculator. Fasting isn’t required to lose weight on a ketogenic diet. If it doesn’t work for you, then do not force yourself to fast. Restricting yourself unrealistically is pointless – it’s not worth it if it makes you unhappy. There are 2 basic terms we need to understand here first: feeding and fasting. Your body is in a feeding state when you are eating your food, and you are in a fasting state when you are between your meals. The Approach Skipped meals. This is when you skip over a meal to induce extra time of fasting. Usually people choose breakfast, but others prefer to skip lunch. Eating windows. Usually this condenses your entire macronutrient intake between a 4 and 7 hour window. The rest of the time you are in a fasting state. 24-48 hour cleanse. This is where you go into extended fasting periods, and do not eat for 1-2 days. I don’t recommend that you go straight for a 1-2 day fast, but begin by restricting you Continue reading >>
How Long Does It Take To Get Into Ketosis?
A question a lot of people who start a Ketogenic Diet want to know is, how long does it take to get into ketosis? After all, it is being in a state of ketosis that makes the diet, “ketogenic” in the first place. Being in Ketosis not only supercharges your body to be in an optimal fat-burning zone. It also gives you a longer, sustained energy, enhanced cognition, improved focus and other neuroprotective benefits. The Advantages of Ketosis don’t end there Being on a Ketogenic Diet and having your body rely on fats as its fuel comes with cardiovascular benefits as well. It has been shown that ketosis lowers bad LDL cholesterol while increasing good HDL cholesterol, decreasing a person’s risk of heart disease as well as improving insulin resistance amongst others. There are also studies into the ketogenic diet’s effects on Alzheimers Disease, Bipolar Disorder among others that have shown promising results. The Ketogenic Diet itself was used in the early 1900’s to control epileptic seizures and is still used today for those resistant to seizure medication. But we won’t dive deeply into all of that today. Today we’re going to answer the question, how long does it take to get into ketosis? So, how long does it take to get into Ketosis? Nobody can tell you accurately how long it will take to get into ketosis as the time it takes for your body to start creating ketone bodies varies between individuals. We all have unique metabolisms, varying resistance to insulin, previous diet, and other biological factors that differentiate us from one another. If one were to give a timeframe, it would be safe to say that typically you can expect your body to get into ketosis within a period of 2-10 days if you stick to the recommended macro nutrients. (use our keto calculator Continue reading >>
Testimonies In Water Fasting
Water fasting, an ancient healing strategy, remains a classic go-to in changing the lives of clients, and has greatly improved my own health and that of my family. However, it is not something that gets by with light treading nor a strategic plan. Intensive water fasting requires experienced hands and minds to guide you through safely to get best results. In this article, we’ll review 3 water fasting experiences (those of two docs and my son) shared on CHTV to provide a deeper understanding on the ancient healing technique and its real-life implementation. Fasting accomplishes several things. The first? It is the best—the very best—way to control glucose and insulin. If you want to live longer than anyone healthy, control your glucose. Without the constant spikes in glucose and insulin, your body is at leave to burn its own fuel, to run on its own juice. In turn, testosterone levels remain sound. Each time we eat, testosterone levels plummet, which spike glucose and insulin, all of which power inflammation and aging. Yet, it’s ill-advised to push calories away. With fasts, eating habits change because your body no longer needs it. Bodies learn to feed from themselves, and maintain optimal glucose levels.The second accomplishment: autophagy. Autophagy (or “self-eating”) is the process by which the body naturally removes cellular debris. Bad cells (which are not able to adapt to using fat for energy) die off because the body “eats” the bad cells and proteins first. Autophagy has been the shock of shrinking tumors, of magically erased skin tags, dying viruses, and more. All these massive benefits can occur when autophagy kicks into high gear. Researcher Dr. Valter Longo noted in a study1 that a water fast of 4 or more days can trigger a reset of the immune Continue reading >>
How To Get Into Ketosis In Less Than 3 Days
Do you need to get into ketosis super fast? Don't think you can handle the deprivation and hunger of a water fast? The good news is that you don't have to. You can rev up your metabolism, escape hunger, and be on your way to fat burning in one or two days! All it takes is a ketogenic diet that is lower in carbs than standard keto. This will cut your cravings to the bone and switch you from a glucose burning metabolism to burning fat faster than anything else! Ketogenic diets work by reducing basal insulin levels, lowering blood triglycerides, and setting up conditions that will move you into the state of nutritional ketosis. Getting into ketosis is important because when the body produces ketones, your hunger level goes down, your energy goes up, and you experience a state of well-being. All of these benefits will make it easier for you to stick to your low-carb diet plan. On a typical keto diet, it takes 3 to 5 days to enter into the state of ketosis. But how quickly you do that depends on how many carbohydrates you were eating per day before you started restricting them. In addition, if you're looking for the urine testing strips to change colors right now, that only occurs once ketosis is well under way. Most low-carb diets start you off at 20 to 30 net carbs. Atkins 20 and the Reddit version of Keto begin at 20 net carbs, and the Protein Power Lifeplan begins at 30. These amounts are low enough to get the job done within a few days. If you're coming from a carb-heavy diet, it might take a little longer to switch metabolic pathways than if you're merely switching from a low-calorie plan to Atkins, Keto, or LCHF. However, there is a much quicker method that you can use right now instead of these standard Keto diets. The quick-start method I'm going to share with you i Continue reading >>
Water Fasting Ketosis Is Where The Fat Burn Heaven Begins
In this guide, you will learn everything you need to know about water fasting ketosis. I'll explain how water fasting can help you reach your absolute highest possible fat burn rates, which is easily the single biggest benefit of ketosis. You'll also see the science on how long it actually takes before you can enter ketosis during a water fast. You'll also learn about one of the most dangerous problems of water fasting ketosis. I'll also tell you why it is a very good idea to avoid one of the most common mistakes people make once they already reach ketosis during a water fast. Now that you know what you're getting yourself into, here's a quick overview of everything that's covered in this guide: The single biggest benefit of water fasting ketosis Simply put, ketosis is a state where you get to enjoy your absolutely highest possible fat burn rates. If you're on your regular diet, your body can draw energy from a couple of different sources (so not just from your body fat reserves). Those other, non-fat energy sources are the main reason why your fat burn rates stay on the low end, even if you start eating less food. But during a water fast, because you're eating no food at all, those other energy sources in your body will be completely wiped out after a while. Once that happens, your body will enter full ketosis, and in that state of full ketosis, your body will have no choice but to rely almost exclusively on your body fat reserves. With no other energy sources available, ketosis will trigger some pretty amazing fat burn rates in your body. Water fasting is one of the fastest ways to reach that state of super high fat burn. And a lot of people do a water fast just for this reason. There's only one problem with reaching ketosis through water fasting. PRO TIP: A different Continue reading >>
How Long Can I Fast Before I Start Losing Muscle?
Fasting is the process of forgoing food for a period of time to either detox the body or lose weight. Most fasts include drinking water, but some include going without water for a period of time. In the process of fasting, the body turns to muscle at some point to get needed glucose, which results in loss of muscle mass. How fast this happens depends on how much glucose your body is receiving. Fasts can be detrimental to your health, so talk with your doctor before starting one. Video of the Day If you are on a water-only fast, several key changes will happen. The body needs certain basic components, normally provided by diet, to function, the most important of which is glucose. Once the body takes all it can from the last meal you had, it turns to the liver, which stores glucose in the form of glycogen. It takes about 24 hours before the liver is relieved of its glycogen stores. Once the glycogen stores of the liver run out after the first 24 hours, the body turns to fatty acids for fuel, breaking down the fatty acids in the reserves of fat in the body and around the organs. But other parts of the body, primarily the brain and red blood cells, can only function using glucose. The body takes the glucose from glycerol in the fat tissues and the amino acids in muscle, thus beginning the process of muscle deterioration. At some point, usually between 48 to 72 hours after the start of the fast, the body realizes that taking glucose from the muscles is too wasteful. The body then goes through a process known as ketosis, where the liver produces ketone bodies from fatty acids that the brain can use as fuel; only the red blood cells will continue using the muscles for fuel. This reduces the amount the muscles are used as fuel significantly and is referred to as "protein sparin Continue reading >>
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 >>
The Effects Of Fasting Ketosis
Understanding ketosis and muscle loss during fasting. The process of ketosis is one of the physiological effects of fasting in which the brain (and some other bodily processes) uses ketones produced from fatty tissues as a fuel instead of the usual glucose. This is called "muscle sparing". When glucose isn't readily available via the diet (in the form of carbohydrates) and the glycogen stores in the liver become depleted, the body could break down muscle to get it. But ketosis is an adaptation that will spare muscle during times of shortage by instead breaking down fat stores and manufacturing ketones for brain fuel. It is said this state is attained at approximately 48 hours of a water fast for women and closer to 72 hours for men. The effects of fasting ketosis have become a more popular and controversial subject in recent years due to low-carb, high-protein dieters relying on it long-term to "burn the fat". Where ketosis was once considered a "crisis response" of the body and fine only for short durations, there are some doctors who now contend ketones are an acceptable alternative fuel, produced and used by the body any time glucose is scarce, which can happen even in non-fasting, non-dieting individuals, such as during intense exercise or during sleep. They are considering it a natural metabolic process where ketone production and use fluctuates constantly in response to the body's needs. What is so controversial about the low-carbers use of ketosis is the long term, artificially produced, use of it. Over long periods of time, their high-protein diet produces excess protein by-products that become a strain on the kidneys to eliminate. Ketosis also creates a mild acidosis of the blood, which, over a long period of time is considered detrimental to our health. One ef Continue reading >>
5 Day Water Fast Results (self Experiment)
I’m not a fan of cancer. The only people I’ve lost in memory – my grandfather and other close family – it was cancer that took them. NOT putting an end to the fun of life because of cancer has been a part of my plan since my early 20s. So after my discussion with Dr. Thomas Seyfried in episode 16 I was looking forward to put his 5 day water fast “cancer insurance policy” to work. As I read into the details to start planning my prolonged fast what I found convinced me even more this was something I had to do soon. Maybe what I discovered would inspire you to try a 5 day fast soon too? Fasting for Reasons Beyond Cancer Since getting bitten by a tick in Phuket, Thailand a few years ago I’ve been fighting some chronic health issues. I discovered that it’s probable that these are at least in some part due to lyme disease and babesiosis infections I only got documented earlier this year (and thus had never been treated for). It bears mentioning, since there’s a fair amount of non-rigorous and dubious material on the internet on the subject of lyme disease in particular, that this was documented via the IgM/ IgG labs, and met CDC criteria. What does this have to do with fasting? It comes down to this: Having a stronger immune system gives you a better chance of eliminating lyme. Since in cases like mine where it was not treated in the early stages it seems to be relatively tricky and long-winded to get rid of. I’ve made it a rule to collect and put into practice anything that improves the odds of a quicker recovery. And… fasting is a potential new tool to speed up recovery. Valter Longo, Director of the USC Longevity Institute, has published a large number of studies on fasting and caloric restriction and their application to treat disease and enhance agi Continue reading >>
Autophagy: The Real Way To Cleanse Your Body
For the last time, forget juice cleanses and detox diets. They’re fluffy nonsense words. While there’s probably nothing wrong with drinking your weight in liquid kale, it won’t flush out toxins any faster than if you were eating, you know, actual food. The good news: There's a little-known way your body does cleanse itself, and it’s a process that you can control. All you need to do is practice a little self-cannibalism. What? Yes, you can actually train your body to eat itself—and believe it or not, you want it to. It's a natural process called autophagy (literally “self-eating”), and it’s the body’s system of cleaning house: Your cells create membranes that hunt out scraps of dead, diseased, or worn-out cells; gobble them up; strip ’em for parts; and use the resulting molecules for energy or to make new cell parts. “Think of it as our body’s innate recycling program,” says Colin Champ, M.D., a board-certified radiation oncologist, assistant professor at the University of Pittsburgh Medical Center, and author of Misguided Medicine. “Autophagy makes us more efficient machines to get rid of faulty parts, stop cancerous growths, and stop metabolic dysfunction like obesity and diabetes.” There’s also evidence that the process plays a hand in controlling inflammation and immunity. When scientists engineer rats that are incapable of autophagy, they’re fatter, sleepier, and have higher cholesterol and impaired brains. To sum it up, autophagy is key to slowing the aging process. And you can learn how to do it better. 3 Ways to Self-Destruct "So how do I eat myself?” is a question you probably haven’t asked before, but we’re about to tell you. First of all, autophagy is a response to stress, so you’re actually going to want to put your Continue reading >>
Guide To A 10 Day Water Fast & My Fast Experience
You can read about my previous 5 day water fast experience here. Only drinking water with no food at all for 10 days sounds crazy at first thought. I thought the same. However, upon further research and experimentation, I found that it is incredibly beneficial both physically and mentally. Let’s get a few common questions out of the way to start. What is a water fast? A water fast is where you don’t eat and only drink water for a set period of time. Most humans can survive 40+ days without food, and virtually everyone can go two weeks without food with no problems. Why do a waster fast? Water fasting has many great health benefits (see ‘Benefits’ below). In short, it improves the respiration of your cells which makes them function more effectively, it greatly strengthens your immune system, removes toxins from you body (detox), starves potential cancerous cells, shown to increase longevity and helps repair chronic injuries as well as gut issues. There are few downsides other than the discomfort you have at first and the short time spent not enjoying food. An extended fast can greatly improve the quality of your life and improve how your body functions, as well as change your outlook on food in general. Will I lose muscle? A little bit, depending on how you fast. Most muscle loss happens within the first 3-4 days of the water fast. Once in ketosis (where your body produces ketones for energy rather than glucose (blood sugar)), your body goes into protein sparing mode and you lose very minimal muscle. How much weight will I lose? While I wouldn’t recommend fasting to lose weight, you will lose a fair bit. During my 5 day fast, I lost 5kg (11 lbs) in 5 days. During my 10 day fast, I lost nearly 6kg (13.2 lbs), most in the first 5 days. The vast majority is water Continue reading >>
Blog #7: Water Fasting And Keto
Blog #7 Fasting and Keto This is a personal anecdotal commentary on Fasting and the Ketogenic diet. I am not a doctor, so the below is my understanding of fasting and its effects on your body. In the early '80's I read a small book on the benefits of fasting. Fasting is the fastest way to get your body into the state of Ketosis. Ketosis is when your body has switched "fuels" that give you energy. After you eat a meal, your body will primarily convert the carbs first. It converts the carbs to sugars and dumps them into the blood. Why the carbs first? I don't know. My guess would be that they are easier to convert. After your carbs get converted/used up, the body switches over to Fats. It converts the fat in your food to fatty acids called Ketones. Unless you eat a heavy meal laden with starchy carbs at midnight, you will switch over to ketosis before you wake up. Then you will eat a meal that breaks your fast. Since fasting deprives your body of all food, your body will go into ketosis rather quickly. If you continue fasting, you will not die for a long time, even if you're a skinny person. You will have to drink water though. You can only last a week or so without water. I have added days of fasting to my road to weight loss. I have many reasons for doing this: Yes, I know fasting is like a starvation diet to the max. Weight loss is very fast. And I am in a hurry to lose a lot of weight. I want to start building my home next spring/summer of 2015. Although the normal Keto diet will allow me to lose weight, its just too slow. I have the "sword of Damocles" hovering over my head, that is, if I don't lose my weight, I will get bariatric surgery and half my stomach will be pared off. I figure that if I did opt to get bariatric surgery, there would at least a week of fasting Continue reading >>
The Stages Of Fasting: What Happens To Your Body When You Fast?
While fasting is nothing new, it is experiencing a resurgence in popularity as many discover its potential health benefits. If you are planning your first fast or looking for ways to improve your next one, there are a few things you should do to prepare. The first step is learning about the different stages of fasting. This knowledge helps you mentally and physically prepare for what happens to your body when you fast. The stages of fasting outlined below are based off a water fast, a traditional fast in which you abstain from any food and only drink water for 12-48 hours or longer. Personal experiences can vary depending on the type of fast, age, or health of the individual, but these should give you a general idea of what to expect when you fast. Stage 1: Day 1-2 Stage one lasts for the first couple of days of the fast or about 12-48 hours from your last meal. Usually, it is a good idea to put some planning and preparation into how and when you will start a fast. Try selecting a start day and time and then make preparations in your schedule for the duration of your fast. How You Feel: Hungry This stage is when your body transitions into fasting mode and, for many people, it’s the most challenging part of their fast. This stage is where you start to feel the hunger pangs as you skip your regular mealtime routine. Most first time fasters start to feel a reduction in their energy levels. These effects can induce a negative mood or irritability for most fasters. It’s wise to prepare yourself for the possibility of being short on patience during this stage. What’s Happening With Your Body: Battery Save Mode Several things happen at the cellular level that cause hunger and fatigue during this first stage. When you’re eating regularly, your body breaks down glucose t Continue reading >>
January Water Fast: What I Ate After Fasting And How Much Did I Gain?
It’s been just about 50 hours since I ended my 12 day January Water Fast. (my fast ended on Saturday morning, right now it’s Monday morning) I’ve actually learned so much about my body and my eating habits in such a short period of time that it’s astonishing. First of all – I sincerely love food and even more so love to cook. My kitchen is my happy place and I’m totes happy to be cooking/eating again. However, Eating 3 meals on Saturday was just way too much food. When you complete a water fast the most important aspect to ensure you don’t regain the weight you lost, is to not return to the same eating style you had before your fast (if you weren’t eating healthily) Ray & I are eating low-carb/high-fat in order to maintain our ketogenic state (i.e. fat burning machine. While many people say that you need to end a water fast with soft foods, we took a less traveled path of eating real food. And it was a huge success. Between Ray & I we were on both ends of the spectrum when it comes to digestion — for some it moves a little fast and some it moves a little slow (at the request of my hubby I won’t get into specifics but I’m sure you get my drift) We didn’t feel sick or nauseated – only overfull since undoubtedly our stomaches shrunk in 12 day w/o eating – so any quantity of food would make us feel extra full. And we consciously realized that going forward we need to adjust the way we fill our plates, eating less quantity overall. A secret to keep your portions under control is to use smaller plates – the plates in all of these pictures aren’t full size they are large salad plates. Saturday – 25 g net carbs 9 am Breakfast: 2 Scrambled Eggs, Canadian Bacon, Asparagus, Raw Butter & Sauerkraut – 3g net carbs 1 pm Lunch: cottage cheese, olive Continue reading >>