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How Long Does It Take To Get Into Ketosis On A Water Fast?

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 >>

Bulletproof Intermittent Fasting: Lose Fat, Build Muscle, Stay Focused & Feel Great

Bulletproof Intermittent Fasting: Lose Fat, Build Muscle, Stay Focused & Feel Great

If you want to lose fat and improve your health as fast as possible, without feeling mentally slow, it’s hard to beat Bulletproof Intermittent Fasting. Here’s an overview of the protocol, which I lay out in more detail in my new NYT bestseller The Bulletproof Diet. Plain intermittent fasting has become popular in biohacker circles because it shows tremendous promise for fat loss, preventing cancer, building muscle, and increasing resilience. The most popular site that covers plain intermittent fasting is Leangains.com. It’s totally worth a visit. The basic idea behind plain intermittent fasting is to eat all of your daily food in a shortened period (8 hours in the case of Lean Gains) and fast the rest of the time. For reasons we will get into below, this tells your body to simultaneously build muscle and burn fat. It really works. The problem is not everyone does well with fasting. If you’re a busy entrepreneur or even a student who needs to be in a high performance state all day, dealing with hunger can be a distraction. It’s much worse for those with an impaired metabolism (i.e. the people who need to lose weight). If you have more than 30 pounds of extra fat or if you’re facing diabetes, it can be hard to skip meals and still get things done. As explained in The Bulletproof Diet book, Bulletproof Intermittent Fasting is an easy biohack that changes that and makes it possible to lose fat and build muscle faster than plain intermittent fasting… without feeling hungry or tired. Introducing Bulletproof Intermittent Fasting Bulletproof Fasting is the same as intermittent fasting, except you consume a cup of Bulletproof Coffee in the morning. The healthy fats from grass-fed butter and Brain Octane Oil give you a stable current of energy that sustains you thro 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 >>

Guide To A 10 Day Water Fast & My Fast Experience

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 >>

My 6-day Water Fast

My 6-day Water Fast

My 6-Day Water Fast Quick answers to common questions: Why I did it and how it went. Why? My main New Years Resolution for 2016 was to change my behaviour to enable me to live a longer healthier life. I did a lot of research, which I’ll briefly summarise: Realistically for most people my age in the US or Western Europe, the biggest risks to our longevity are cancer, heart disease, type 2 diabetes, Parkinson’s and Alzheimer’s. So I did a lot of research on how to prevent these diseases — more than enough to fill several blog posts. I’ll put links to some useful stuff below. But the short answer is that, beyond genetic factors, if you don’t smoke, most of the benefits come from diet and exercise. I’ve always exercised regularly, but my diet was a problem. For me, the biggest surprise about my diet was that fat was not the problem. Refined carbohydrates and sugar pose the main health risk. Although public health guidelines still recommend a food pyramid full of starchy grains, and “low fat” is synonymous with “healthy” on food packaging, the latest research pretty strongly indicts sugar and refined carbs as the major risk factors for all of those diseases listed above, especially cancer and type 2 diabetes, but also heart disease and age-related neurodegenerative disorders. I made dietary changes over the course of the whole year: I cut out sugar and most simple carbs (pasta, bread, potatoes, rice) for six days out of every week, and I started eating a lot of veggies (esp. spinach, carrots and broccoli). And I started eating a lot more healthy fats — nuts, avocado, olive oil. I lost about 10 lbs (4.5 kg) and generally started feeling a lot better: More energy, consistent mood, fewer aches and pains. (This is of course all very subjective!) I also st Continue reading >>

7 Tips To Get Into Ketosis

7 Tips To Get Into Ketosis

Ketosis is a normal metabolic process that provides several health benefits. During ketosis, your body converts fat into compounds known as ketones and begins using them as its main source of energy. Studies have found that diets that promote ketosis are highly beneficial for weight loss, due in part to their appetite-suppressing effects (1, 2). Emerging research suggests that ketosis may also be helpful for type 2 diabetes and neurological disorders, among other conditions (3, 4). That being said, achieving a state of ketosis can take some work and planning. It's not just as simple as cutting carbs. Here are 7 effective tips to get into ketosis. Eating a very low-carb diet is by far the most important factor in achieving ketosis. Normally, your cells use glucose, or sugar, as their main source of fuel. However, most of your cells can also use other fuel sources. This includes fatty acids, as well as ketones, which are also known as ketone bodies. Your body stores glucose in your liver and muscles in the form of glycogen. When carb intake is very low, glycogen stores are reduced and levels of the hormone insulin decline. This allows fatty acids to be released from fat stores in your body. Your liver converts some of these fatty acids into the ketone bodies acetone, acetoacetate and beta-hydroxybutyrate. These ketones can be used as fuel by portions of the brain (5, 6). The level of carb restriction needed to induce ketosis is somewhat individualized. Some people need to limit net carbs (total carbs minus fiber) to 20 grams per day, while others can achieve ketosis while eating twice this amount or more. For this reason, the Atkins diet specifies that carbs be restricted to 20 or fewer grams per day for two weeks to guarantee that ketosis is achieved. After this point, s Continue reading >>

The 7-10 Day Water Fast

The 7-10 Day Water Fast

After you feel comfortable with the three-day water fast and your body can make the switch to ketosis without much fuss (more info here), then it’s time to consider the 7-10 day water fast. For it’s only after you begin drawing solely on the energy of fat cells that the process of detoxification can kick into a higher gear (more info here). This means that the three-day fast simply isn’t enough to confront any deeper issues you want to heal. If you’ve found it difficult to get through your first few three-day water fasts, it’s only understandable that the thought of a 7-10 day fast seems even more daunting. For this reason, I offer private online consultation as a fasting guide (click here). Despite any doubts and fears emotionally, physically 7-10 day fasts tend to go more smoothly than you might first expect (so long as you’re healthy and don’t have any serious issues with detox). This is because your body does the hardest work in the first three days while it establishes ketosis – during which your fuel tanks are also running on empty. From the third day on, ketosis continues to become increasingly efficient, and so you’ll feel lighter and fuller with energy, like a well oiled machine. Increasingly, the fast feels like a celebration of freedom from the daily need to eat food. This freedom, as well as a lighter body and clearer consciousness, can feel so good that many people actually experience a sense of reluctance in returning to food at the end of the fast. There really is a beautiful purity about just being, without the needs and addictions of food distracting you, weighing you down. As your healing metabolism finishes establishing itself by the end of the third day, the digestive system also finishes shutting down its normal function. As a resu Continue reading >>

Extended Fasting?

Extended Fasting?

What does an extended water only fast (5-10 days) do to the body? A five-day fast and ten-day fast are very different because ketosis increases steeply during that time. In this answer I'll describe a fast of seven to ten days because of the possibility that it may kill cancer cells. Thomas Seyfried, a scientist who does a lot of research in this area, thinks we need to fast at least seven days to make this happen. Therefore, a five day fast may not be worth the trouble. Seyfried recommends from seven to ten days. It should be said that no matter how long you plan to fast, you should forget your plan and stop immediately if your body shows signs of distress. We can look at ketone levels to understand the difference between fasts of different lengths. Longer fasts produce higher ketone levels, as shown in the following graph: As you can see from the graph, the area under the curve is much greater during the second five days than the first five days. You can also see that ketosis doesn't max out until day 30. It takes a long time for the body to get fully into ketosis. Your experience during the first few days of a fast will vary depending on whether you are already ketoadapted. If not, you will feel crummy. You will crave carbs. As the days go on, your brain will become more ketoadapated and your cravings for carbs and your overall hunger will diminish. On long fasts, people aren't hungry. However they think about food all the time -- it's very strange! On my 30-day fast I used to read cooking websites for hours every day, yet I felt no desire to walk to the refrigerator and eat anything. Other people report the same thing. During a ten-day fast, blood ketone levels rise to about 6 mmol/L which is higher than levels attained on the kinds of diets described as ketogenic o Continue reading >>

How To Get Into Ketosis In Less Than 3 Days

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 >>

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 >>

The Results Of My Four Day Fast To Start A Ketogenic Diet

The Results Of My Four Day Fast To Start A Ketogenic Diet

Greetings Ketonians! Dr. Anthony Gustin writing to you today. Many of you know I created Perfect Keto to help ketosis be accessible to everyone who wants it, and that includes me. One of my favorite quotes from Fr. Peter Drucker is, That’s why I encourage everyone on a ketogenic diet to test their ketone levels. I’m taking it about 10 steps further than just ketone blood tests by conducting an intensive two-month ketosis experiment on myself to learn precisely what changes occur in my body in ketosis. I began with a four day fast and I’m pleased to share that the results are in! They truly rocked all the old ideas I had about fasting and ketosis and I can’t wait to share them with you. If you think I’m nuts and wondering why the hell I would fast, start by reading my article about why I am choosing to fast here. The reason is I wanted to maximize my transition into ketosis. I’ve tracked body composition, lab blood work, ketone levels, microbiome tests and other noteworthy biomarkers to answer the questions I had for myself. Does fasting lead to massive lean tissue losses? Does it destroy your metabolism? Is it unbearable? Does it sap your energy? All of these questions and more are answered in this article. The Results of My Four Day Fast to Start A Ketogenic Diet Since there’s about a 0.003984% chance you read linked article about fasting, let me explain something from the start, this fast was never going to be a water fast. There are a few reasons to not do a water fast, but we won’t get into that here. We’ll get into what type of fasts I’m now doing regularly and why. My fast was similar to what researcher Valter Longo has shown to actually be preferential to a water fast in many ways, in what he dubbed the “fasting mimicking diet.” Much of hi Continue reading >>

Water Fasting Ketosis Is Where The Fat Burn Heaven Begins

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 >>

Intermittent Fasting On A Keto Diet

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 >>

January Water Fast: What I Ate After Fasting And How Much Did I Gain?

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 >>

Testimonies In Water Fasting

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 >>

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