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 preventing you from keto-adapting.
2: Staying up all night can also put stress on your adrenal glands that control hormones and metabolism which is connected to your thyroid.
3: You ever heard of the circadian rhythm? It’s our body’s natural timekeeper or as some may say… Our “bodyclock”. It regulates when we feel sleepy or awake during the day.
4: Computers, cell phones, lamps, T.V.’s or any kind of false light tells the pineal gland in the middle of the brain that it’s afternoon when in reality it’s night and we should be sleep. The body doesn’t know it’s in modern times and this can cause cortisol spikes.
Try your best to get to sleep by 10 p.m. to get into ketosis fast and enjoy the full benefits of a ketogenic diet.
Fix Your Macros
I work with a lot of women and I notice them eating high amounts of protein and sometimes no carbs at all! What happens is two things…
1: You’re not in ketosis because eating high amounts of protein can break down into glucose causing you to remain in a catabolic state.
2: Eating very little carbs or no carbs at all tells me you’re not getting enough fiber which is very important on a ketogenic diet. Make sure you’re eating 15-20g of “fiber carbohydrates” from cruciferous veggies, avocados or the like.
You have to make sure to get around 150-200g of fat every day. Keep your protein moderate at 50-90g a day depending on your gender, age and fitness activity level.
MCT’s are small in particle size and can be digested really quick from bypassing the gallbladder. The gallbladder releases bile salts from the liver to break down normal fats. So basically, you can use MCT oil to get your body into ketosis fast due to it enter the bloodstream at a rapid pace.
So basically, you can use MCT oil to get your body into ketosis fast due to it enter the bloodstream at a rapid pace, unlike other fats. You can also use it if you get kicked out of ketosis i.e.(CHEATING)…lol…
MCT’s can also be found in foods like bacon and chicken skin.
Intermittent fasting is one of my favorite methods to get into ketosis fast but it’s not for everyone. Your glycogen stores will deplete quickly just by fasting alone. Therefore your body has no choice but to find another fuel source (such as fat) other than relying on carbohydrates.
The most common and easiest way to approach intermittent fasting is the 16:8 method where you fast 16 hours a day and eat within an 8-hour window.
Just make sure to get adequate amounts of fat when you do eat so your body can get used to utilizing it as fuel instead of breaking down muscle to produce glucose/carbs, also known as gluconeogenesis.
Be careful with IF if you have adrenal issues or you’re hyperglycemic because it can make those conditions worse.
Instead of doing a three-day split where you work your entire body three days a week and rest in between days. Try grouping two or three muscles groups per day.
You can do back and biceps one day, chest and shoulders the next day and do legs the third day and repeat. This allows you to deplete your glycogen stores a lot faster putting you in ketosis.
If you want to stick with three full body workouts then do some light walking, biking or HITT training between resistance training days.
Now I don’t mean stop eating carbs all together…lol… If you’re starting out on a ketogenic diet, you may choose to lower your carb intake slowly to avoid the keto flu. For instance… You eat 100g of carbs one week and then 80g the next week and so on.
Drop it down quickly to 50g the first day, 30g the next and 20g of carbs on the third day. The keto flu is only temporary if you do everything correctly like getting quality sleep and balancing your macros accordingly.
If all else fails… Suck it up and eat massive amounts of fat! I mean 250-300g a day… Seriously! You want to let your body know its time to start using fat as a fuel source.
Now I’m not saying that you should skimp out on the correct amounts of protein or carbs. Just understand that we’re not counting calories here just adding more fats. So keep your protein and carb intake the same throughout the day.
A quick (recap)
How To Get Into Ketosis Fast
- Get to bed around 10 pm
- Eat the correct ratio of macros
- Get some MCT oil for quick fat absorption
- Try intermitted fasting
- Exercise every day for carb depletion
- Drop carb intake quickly
- Increase your fat intake
I’m sure you found a nugget or two from this blog post and my approach to the ketogenic diet. If you find this useful or want to add to the list. Don’t be scared to leave a comment down below…lol… Yes, I’m a big guy, but I’m probably thousands of miles away from you so don’t worry about hurting my feelings.
Now you know how to get into ketosis fast so share this with those you know… Thanks!