Normally it can take anywhere from two to seven days for your body to get into ketosis depending on your body, your activity level and what you’re
Apply them and I guarantee that you achieve ketosis in the briefest measure of time feasible for your body
So, lets start with out any further delay.
Table of Contents
Fat Fasting For ketosis
In general, it is one of the fastest ways to get into ketosis and it is
Ketosis is a procedure that is occurring in the body each and every day. Paying little respect to the aggregate number of carbs that you eat, it just might occur at a little scale, for instance when you rest your body still needs vitality yet it needs to go hours without sustenance.
So the body will consume fat and make particles known as ketones to give that vitality by eating a low-carb high-fat eating routine .
This procedure is opened up and that is the thing that we as a whole know as ketosis.
So this is the place fasting becomes an integral factor ,an awesome method to get directly into ketosis.
Basically, Fat Fasting follows the protocol of using 85-90% of your calories from fat while keeping your overall calorie consumption low, generally no more than 1000-1200 calories per day.
So How Do I Do a Fat Fast?
For this You eat only 1 000 calories a day for 3 to 5 days. 90% of those calories are from healthy fat.
So eat four 250-calories “meals” every 3-4 hours.
Sounds really simple, isn’t it?
Actually, it doesn’t cause fats are really high in calories so you won’t be eating a lot of food. So you have to sort of kill your appetite a bit.
If a full 24 hour fast is a little too difficult for you then try to go for some intermittent fasting while still applying the same principles of the ketogenic diet.
Maintain Your Protein Levels
I recommend you stay in the range of about half a gram to three-quarters of a gram of protein per pound of body weight.
In weight loss studies, very low-carb diets with protein intake within this range have been found to induce and maintain ketosis.
For keto, we don’t really want to go higher than that because protein just like carbohydrates will ultimately be converted by the body into glucose.
So, by having too much protein you’ll throw yourself out of ketosis the same way that you could do it with carbs.
That’s why it’s so important that you keep your protein to an adequate level, not too high to where you’re eliminating the possibility of ketosis and not too low because you do obviously need protein especially if you’re active to rebuild your muscles.
Just remember the thumb rule, your body is only going in the state of ketosis if and only if you are depleting it full of glycogen stores.
Your body loves to store unused glycogen in your muscles and your liver and since we’re now eating a low-carb eating keto diet and keeping our protein levels low to moderate. we’re not going to recharge any of those glycogen stores at any point in the near future right.
So’s all incredible and everything except what would we be able to do about the glycogen that is already stored in our body?
The simple answer is exercise.
High-Intensity Workout During Fat Fasting
It has been shown in studies that you can increase ketone levels by working out fasted. You can help increase what’s called fat mobilization which is a crucial step in the fat loss process.
Keep in mind working out, in general, will help you deplete glycogen faster. Also, the type of workout that’s most demanding on your glycogen stores is weight training and other forms of anaerobic training.
So you should do weight training to get into ketosis faster not steady-state cardio because that’s a form of aerobic training.
Increase Intake of MCT’s
One more important tip is to increase your intake of medium chain triglycerides other known as MCTS .
These MCTS are a type of fatty acid that your body can turn into ketones easily while avoiding an insulin spike.
One of the most popular ones right now for keto is to pure MCT oil which is supposed to be super easy to digest and absorb and it pretty much skips your stomach and goes straight to your liver to be converted to energy faster than most other oils.
If you don’t want to use MCT oil there are other natural oils primarily made up of medium chain triglycerides lexer and dairy products, coconut and palm kernel oil but just keep in mind that the highest MCT content out of all those fat sources goes to coconut oil with about 15% of its fat being medium chain triglycerides.
With this oil you get a hundred percent so theoretically the MCT oil should work better for ketone production other than MCT oil.
I don’t recommend you supplement with anything else to get into ketosis.
As a lot of those supplements are the fat supplements that you shouldn’t be taking or getting. You should just avoid them stuff like raspberry ketones and other supplements that promise to get you into ketosis faster are selling you straight-up Lies.
Increase Healthy Fat Intake
Consuming plenty of healthy fat can boost your ketone levels and help you reach ketosis.
Good fats include olive oil, avocado oil, coconut oil, butter, lard, and tallow. In addition, there are many healthy, high-fat foods that are also very low in carbs.
A quick recap to get into ketosis faster.
In order to do it
- You can do a regular fast or a fat fast.
- Consume more healthy sources of fat.
- Keep your protein intake at the right level usually aiming for about half a gram to about three-quarters of a gram per pound of body weight to start.
- Increase your activity level especially in the form of weight training also try a couple of fasted workouts.
- Try to increase your intake of medium chain triglycerides the easiest way to do that is by using MCT oil a regular fast or a fat fast.
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