How To Get Into Ketosis Fast
The ketogenic diet is currently one of the most popular nutrition strategies in America. With its low-carbohydrate emphasis, and its ability to boost how the body can use fat as an energy source, many people have turned to keto when other diets failed them.
Getting into ketosis is a process that can take weeks of dieting or days of fasting. It requires dedication and strict adherence to the keto lifestyle. However, there are a few techniques that can get you into a state of ketosis faster. Lets first explore the biological mechanisms of ketosis before diving into how to arrive there faster.Keto Basics
One piece of vocabulary to highlight: ketosis simply means the body has elevated ketone levels, generally agreed upon as over 0.5mM. This can happen through two processes.
The first is through diet or fasting, in which the body produces its own ketones and is in a ketogenic state . The second is when the body receives ketones from an external source, such as a ketone drink like HVMN Ketone . Though the body is in a state of ketosis through exogenous means, it isnt ketogenic because its not producing its own ketones.
The Role Of Protein In Ketosis
Protein is an important component necessary in every vital function of your body. Its built from amino acids that come from food.
Protein is required for several different actions in the body including:
- Regulation and function of the organs and tissues
- Maintaining a healthy weight
- Required for healthy bones, muscle, cartilage, skin, and blood
- Optimal enzyme and hormonal function
- Lowering blood pressure
- Regulate cholesterol
Restricting carbohydrates is one of the main elements of the ketogenic diet. But as mentioned above, our bodies need some glucose for certain functions of the body.
This means protein plays an even larger role for optimal health in people who follow a low-carb diet. When your body doesnt produce glucose from protein , it will start looking for other sources, like your muscles.
If you are just starting a low-carb, high-fat keto diet, keeping protein intake low can negatively affect your overall body composition, strength, and endurance.
Many people who consume too little protein on keto may fall prey to:
- Weight loss plateaus
In fact, several keto dieters have experienced significant improvements in overall health after increasing protein intake.
Now lets get into how much protein you should be eating on keto.
Are There Side Effects Of The Keto Diet
At first some can experience some stomach issues and GI distress. Ninety percent of calories from fat is probably going to be a shock to the system, said Dr. Linsenmeyer.
Its crucial, doctors say, to consult with a dietitian or physician, have cholesterol levels regularly checked, and replenish the fluids and sodium lost by increased urination and the severe restriction of carbohydrates. If not, within two to four days of beginning the diet, that depletion can bring on the keto flu symptoms like dizziness, poor sleep and fatigue in some people.
Carbohydrates have a lot of nutrients that can help us maintain our body function, said Dr. Prado. On the diet, some people experience keto breath, a halitosis likely caused by the production of acetone, which is one of the ketone bodies.
Possible side effects for patients with epilepsy starting the diet include constipation from reduced fiber intake, vomiting, fatigue, hypoglycemia, worsening reflux and increased frequency of seizures. The National Lipid Association review urges that patients with lipid disorders , a history of atherosclerotic cardiovascular disease , heart failure and kidney and liver disease take caution if considering the diet. People on blood thinners should take extra care.
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Optimal Nutrition To Support Lean Weight Gain
To gain lean weight in a healthy way, you need to emphasize food quality.
Nutrient density refers to how nutritious your foods are and the amount of beneficial protein, vitamins, and minerals present in them. Theres far too much focus on calorie counting and not enough focus on maximizing nutrient intake.12
As an example, 500 calories from white rice and 500 calories from an avocado and three eggs are entirely different. Yes, they have the same amount of energy, but avocado and eggs are far superior in nutritional value.
While rice provides lots of rapidly digested carbohydrates and not much else, eggs contain high-quality protein and other nutrients needed to build lean body mass, while avocados are rich in healthy fats, potassium, and fiber.
Fat Recommendation While Exercising On The Keto Diet
Fatty foods are usually to consume in a major way during keto. You must ensure that you strictly abide by the recommended calories. If you eat less than recommended, you will lose weight but eating more than recommended could make you gain weight. You are then either not making enough gains from a workout or not achieving the purpose of going on a diet. For this reason, fatty foods should supply about 70% of your daily calorie intake. You can switch the number up or down, depending on your goals.
If you want to gain weight, you should eat an extra 250-500 calories while if you wish to lose weight you may need to subtract 250-500 calories from your daily requirement.
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How Much Protein To Eat On A Keto Diet
How much protein you need on a keto diet depends on your unique body and goals. Using the example of a 140-lb person, you would multiply that number by 0.6 to get your minimum protein amount .
You can then do the same for your maximum protein intake by multiplying by 1 , which gives you an ideal intake range. In this case, would be between 84-140 grams of protein per day.
You can also use an automated keto macro calculator. Its quick, easy, accurate, and takes your unique measurements into account.
Question 6 Of 1: Do I Need To Hit My Fat Goal Every Day
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Alcohol Consumption Is Getting In The Way
Alcohol intake can impair keto weight loss results in several ways. In fact, the extra carbs youll get from alcoholic beverages are less worrisome than the effects of the alcohol itself.
For example, even a zero-carb alcoholic drink will impact your body in the following ways:
- Adds an extra 7 calories per gram of alcohol to your diet
- Impairs blood sugar regulation
- Causes fluctuations in ketone production
Because of this, regular alcohol consumption can make any significant diet change more difficult and impair your weight loss efforts.
Cutting it out completely is generally the healthiest option, but you can still get the results you want with a moderate alcohol intake. In other words, when you do drink, keep alcoholic beverage consumption below two servings per day for men or one serving per day for women. And, of course, make sure those drinks are keto-friendly!
For a comprehensive list of keto options, check out our complete guide to drinking alcohol on keto.
Is Being Underweight Unhealthy
Whether being underweight is unhealthy depends on the reason a person is underweight.
Several medical conditions, especially cancer and gastrointestinal diseases, can lead to weight loss. Also, some medications are associated with loss of weight either directly or through appetite suppression.
Being underweight is associated with a somewhat shorter life, especially in older adults.6
Yet its generally very hard to determine if this is due to underlying disease or if being underweight in itself is potentially dangerous. One possible reason for the latter could be that people who are underweight have fewer reserves in case of severe illness. In addition, lower weight could signify lower muscle mass and a higher risk of frailty.7
Being underweight due to an eating disorder like anorexia nervosa is dangerous, as well as the cause of much suffering. Its extremely important to seek professional help in such a situation.
Many people who want to gain weight are likely still within the lower to middle range of a normal BMI . While this isnt a dangerous or unhealthy weight, some people within this range may want to gain some lean mass.
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How To Get More Fat Into Your Keto Diet
May 15, 2018
Are you looking for ways to get more fat into your keto diet? Read our best tips for consuming enough fat on the ketogenic diet.
Are you following a keto lifestyle, but struggling to maintain the proper fat ratios? If you are, know that you arent alone.
It may seem at first blush like consuming extra fat will be a super simple task, but its not when you take into consideration that youre reaching for a goal of 70-75% of your daily caloric intake to be coming from fat. Thats really quite a lot when you start working out the numbers.
On a keto diet, you truly need to consume the extra fat so you can enter a state of ketosis, where your body burns fat for its fuel, and stay there.
Here are a few easy ways you can sneak a little extra fat into your ketogenic diet.
Fast Weight Loss With Fat And Protein
Since youre using fat rather than carbs as your energy source, you should notice significant weight loss. Youll probably notice weight loss pretty quickly as a result of this carbohydrate-poor diet. But be careful of the side effects, sometimes known as the Keto-Flu, when you start this plan. Some people might have brain fog and feel weak, cranky, and dizzy after giving up sugar or high-carb items while on the keto diet.
After a few days, however, their food cravings generally subside, and those following a keto diet tend to feel extra energy and increased mental clarity. According to a 2018 study by Frontiers in Aging Neuroscience, a ketogenic diet can improve cognition.
The high protein and fat content of the ketogenic diet ensure quick and long saturation without loss of muscle mass. This is important for losing weight, as your muscles can burn a lot of excess energy. Watching the numbers decrease on the scale can increase the motivation to stick with the low-carb keto diet.
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Solution #1 Your High Fat Staples
Your high fat staples are foods that mostly contain fat. The following foods are examples:
Poultry cuts should have the skin left on. Red meat is easy to choose because a fatty cut of meat will visibly show the fat.
Some of these high fat staples are perfect for grabbing on the go if you are in a rush. Having a batch of hard-boiled eggs makes for the perfect snack. You could pair them buttery tasting macadamia nuts. I know I use this strategy all too often. While I absolutely enjoy chicken breast, it is a bit too lean for keto so to counter that I will dip the chicken in some of my homemade keto mayo.
Back in my salad days I used an app called Carb Counter for managing my fat intake on keto. What I found was even without tracking my fat, I would naturally hit my goal. This was because I always kept these foods ready to eat.
Macadamia nuts are a powerhouse coming in at a whopping 21 grams of fat. Have a couple servings of those each day and you should have no problem getting enough fat on keto.
Avocados are always being hailed as the king of keto foods for their nutritional profile. I prepare these with salt and pepper halved and you can even place some shredded cheese in the center that will add even more fat in each bite. If you want a little more flavor, you can use lime juice. In the Midwest United States, I can find a bag of 4 avocados for around $3.00-$4.00 at Meijer or Walmart. I find this much cheaper than buying individually.
Adding Mct Oil To Your Coffee Can Boost Ketone Levels In Your Blood Usually Between 05mm 1mm
Studies have shown that MCT oil can reliably reduce the time that it takes to reach nutritional ketosis.11
HVMN recently launched MCT Oil Powder to support your keto lifestyle. It contains pure C8 and a base of acacia fiber . Unlike many other MCTs, our product has no additives, no artificial ingredients, and zero net-carbs. It can help improve energy and mental clarity, kicking your metabolism into fat-burning mode.
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How To Eat More Fat Without Going Crazy On The Protein
Low Carb, High Fat, Moderate Proteinthis is the formula for the perfect ketogenic diet. It is also one of the most frequently misunderstood concepts of this way of eating.
A few months ago, Coach Olivia was having a procedure done. While speaking to the nurse, the topic turned to diet, and she mentioned that she was eating a Low Carb diet. Her nurse was enthusiastic.
Oh! I tried that, and I lost a lot of weight over three months, almost twenty pounds. But I felt so sick all the time. I think it was all that protein, I just cant digest it.
When Olivia asked her what she meant, the nurse went on to explain how much protein she had been eatingalmost an entire diet of it! She was under the mistaken impression that many are, that it is a Low Carb, High Protein, Low Fat Diet. No wonder she felt so ill!
As you can see, even health professionals are not immune to this misinformation. High protein has been touted as a positive health choice for years. But there is one problem: too much protein derails our efforts.
Why Would You Want To Eat More Fat On A Keto Diet
Fat is important on a ketogenic diet, particularly when you first get started. The dietary fat you eat will help your body transition to burning fat for fuel.
Having lots of options for good dietary fat sources that are not only tasty but high-quality fats will help you enjoy this way of eating and succeed!
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Bulletproof And The Keto Diet
The Bulletproof Diet is one of the most popular forms of the keto diet right now, and its anchored by the popular Bulletproof Coffee. Before starting Bulletproof, founder Dave Asprey was 300 lbs and not feeling his best. He spent 15 years talking to nutritionists about ways to reclaim energy and enjoy a healthier lifestyle. And by 2014, he developed the Bulletproof Diet, which combines intermittent fasting with some keto principles to keep energy levels constant. The Bulletproof Diet consists of consuming 50-60% of your daily calories from healthy fats, 20% from protein, and the rest from vegetables and fruit.
For Asprey and other followers of his plan, the quality of fat really matters. Unlike other forms of the keto diet, adherents to this lifestyle only follow the keto plan for about 6 days each week and can have one as a carb refeed day when they eat a more balanced diet.
What Is The Keto Diet Again
The real ketogenic diet requires you to get 80-90 percent of your calories from fat. You should also consume about one gram of protein per kilogram of bodyweight and limit carbs to 10-15 grams a day. Thats a huge shift from the average American diet, in which about half of all calories come from carbs.
Its still not clear exactly why the diet works to treat epilepsy, or why it seems to help with a variety of other neurological diseases, but it probably has something to do with the biochemical changes it produces inside the body.
Normally, your body runs on carbs. Breaking down complex strings of carbon and hydrogen into smaller molecules is how your body fuels everything from leg muscles to brain matter. This is why a perfectly healthy diet can contain so many carbsyou need them. You just need to get them in a complex form, like the carbs in whole grain bread, rather than in their simple form, like in sugar and starch.
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Underestimating How Much You Eat
Many of us naturally underestimate how much we eat.
In fact, this is a prevalent cause of arguably the most frustrating part of dieting: When you step on the scale after a month of eating the right foods, only to see that the number increased.
To prevent this from happening, we need to develop a better awareness of how much is too much. The first step to figuring out what too much means for you is calculating your macronutrient needs with the keto calculator.
With your macronutrient goals in mind, youll be able to adjust how much goes into each keto meal and track your intake until you develop a better sense of what your body needs.