I've put off writing this post for one reason only. While I've remained low carb at about 100g per day and reaped the benefits of being fat adapted (controlled fasting blood glucose, effortless weight management and hunger control) I'm not currently in ketosis for more than a day at a time and haven't been for several months now.
So that leaves me feeling very do as I say, not as I do as I write this, and that doesn't feel very genuine on my part.
However, as I'm developing the itch to go at it again like I did in the Fall of last year, I'm hoping that this will motivate me to jump back on the Keto wagon to help me lose about 10lbs. I find that staying low carb at around 100g per day allows me to maintain my weight, but in order to lose, being in ketosis and tracking my caloric intake works best.
So that leaves me feeling very do as I say, not as I do as I write this, and that doesn't feel very genuine on my part.
However, as I'm developing the itch to go at it again like I did in the Fall of last year, I'm hoping that this will motivate me to jump back on the Keto wagon to help me lose about 10lbs. I find that staying low carb at around 100g per day allows me to maintain my weight, but in order to lose, being in ketosis and tracking my caloric intake works best.
I will preface this blog post with a little disclaimer, however. These are my opinions and suggestions based on observations I've experienced myself. There's some controversy over things like #2 and #5 and I chose to save those pros and cons for another day when we can really dive into facts, studies, etc. For now, I decided to keep it simple and to the point. So take my suggestions and decide if one, all, or even none of them are for you. Then try them on for size and re-evaluate. Simple as that =)
That all said, ketosis is not always an easy task but it is very doable. It's hardest for those coming off a diet full of processed food-like products. So assuming you have already switched to a real food lifestyle, done some research on this topic and have gradually reduced your carbs to about 100 per day, here are 5 tips for entering ketosis faster.
That all said, ketosis is not always an easy task but it is very doable. It's hardest for those coming off a diet full of processed food-like products. So assuming you have already switched to a real food lifestyle, done some research on this topic and have gradually reduced your carbs to about 100 per day, here are 5 tips for entering ketosis faster.
#1 watch your carbs
This seems like a no brainer, especially if this is your first attempt at getting your body into ketosis. But it's so easy to let the carbs creep back into your diet and it's the #1 thing that usually delays me in entering a fat burning state. The reason it's so important to keep carbs limited during this time is that the body can only enter ketosis after it has emptied it's glycogen stores (stored carbs in the liver and muscles). When this occurs, the body begins the shift from being a sugar burner (glycogen burner) to a fat burner (ketosis). The body will utilize these glycogen stores until they are empty and then switch to your stored fat for fuel (hence why it takes a period of time to enter ketosis and varies for each individual). However, if you continue to eat too many carbs and not enough fat, the body will continue to be a sugar burner instead. Every individual has their own personal carb tolerance. Mine is very low. So when I'm really being strict and trying to get into ketosis, I have to remind myself that just one bite of that almond flour cake, one piece of chocolate, or even fruit, can potentially knock me off track. Personally, I find that it's not that "one bite" that sets me back, but all those subsequent bites that I manage to sneak in. It all adds up and can potentially keep you from achieving ketosis all together. Consider keeping a food log around this time, the Lose It app is my fav. Remember, Ketosis is not just low carb, but high fat and moderate protein. So eat the fat!
#2 Skip a meal
Once you are in ketosis, you may start doing this naturally because your appetite will begin to decrease. It may not happen at first and thats okay, don't force it, but learn to know the difference between hunger and habit. Get out of this socially driven idea that breakfast happens at 7a, lunch at 12p and dinner at 5p. I find it to be most helpful to skip either breakfast or dinner. Sleep in a little, or go to bed early, allowing me to tag a few hours onto that natural fast (while sleeping) we all participate in on a daily. Hence the term breakfast, break fast. There is a ton of conflicting info out there about fasting, intermittent fasting, etc. and whether or not it's more harmful than it is beneficial for men vs. women. That I will encourage you to research on your own for now. Personally, I think if it comes naturally, and is not forced, waiting a couple extra hours before sitting down to a meal isn't going to cause any harm, especially if you're making sure to eat nutrient dense foods when that meal time does come around. Let your body decide when those meals occur, and if you find that your body can't skip a meal, then respect it and don't.
#3 drink fat in a cup
This is my absolute favourite one to share with you. Often you'll notice on Instagram that I post pictures of my #fattycupojoe which is nothing more than coffee with fat (butter, ghee, mct oil, and/or heavy cream) blended into it. It was David Asprey who made Bullet Proof Coffee (coffee with grass fed butter and mct oil) mainstream, however, you don't need to purchase expensive product to gain the same effect. Of course, Asprey would disagree because his product has been "upgraded" and said to have been tested for toxins and mold, but for starters, throw some unsalted Kerrygold butter into your brew and call it a day. Whenever I start my day with fat in a cup, I can literally go hours before I become hungry. It takes a few days, if not a couple of weeks, for this effect to take place so don't be discouraged if after 3 days you still find yourself hungry a couple hours after. This also isn't limited to coffee. Try it with tea, warm milk or check out Kiersten's spin on fat in a cup over at Vibrant Life, Army Wife and Butter Your Broth for a nutrient dense cup of fat to start your day.
#4 Squat it out
Like I mentioned earlier, glycogen is stored in the liver and muscles to be utilized when carbs are limited or caloric intake is restricted. While one way to help empty these stores is to simply eat less carbs, another way is to utilize the muscles of the body to burn them off. Naturally, your largest muscles are also going to be home to your greatest glycogen stores (e.g. gluteus maximus, quads, hamstrings aka your lower body). So do some squats, lunges or go for a hike. No need to train intensely while attempting to get into ketosis. It's a hard metabolic shift for your body to go from glycogen burning to fat burning and it doesn't always yield the best athletic performance in the beginning. That said, there have been several athletes, as well as studies done, that prove it's safe to exercise while in a state of ketosis. However, the studies and athletes I've seen are limited to aerobic type activity (check out this amazing Ketogenic marathon runner that won a 100 mile race with ZERO carbs on board, here), so I have yet to believe there is a place for ketogenic diets in things such as Cross Fit or Olympic Weightlifting. But if you know of any cases of Ketogenic Cross Fit athletes, I would love to hear about it. Also, keep in mind that these athletes have likely spent months transitioning into this metabolic state before expecting to perform at the same level as they did prior to that shift. Again, just my opinion here, but more exercise won't be the most beneficial practice when attempting to enter ketosis for the first time. So do some squats and be patient while those glycogen stores get emptied.
#5 Respect your appetite
This goes along the same lines as #2, but it's worth repeating. If you're not hungry, don't eat. As a society, we are accustomed to eating out of habit and entertainment. I know I sure am! Food is one of my favourite hobbies. Seriously, I love to eat. While I've gotten much better than I use to be at this, I still have to check in with myself from time to time, especially when I'm in ketosis. Am I really hungry, or am I just bored? Do I really need to order a double patty lettuce wrapped burger, or will I be just as nourished and satisfied with one? In general, I don't recommend counting calories. It takes away from paying attention to what really matters on your plate; quality of food and nutrients. However, even though calories are not the most important component to managing and losing weight, that doesn't mean calories don't count. At the end of the day, being at a deficit has been proven to aid in weight loss. Being in ketosis simply makes it easier to do because of it's ability to curb one's appetite so dramatically. Think about it. If you're constantly eating beyond your bodies needs, what motive does the body have to tap into it's valuable fat stores? Yes, while excess fat may not make you feel like a million bucks come summer time, it's still an incredibly valuable component in aiding you to survive times of famine. Fat storage is actually a wonderful thing that has allowed the human race to survive up to this point. As much of a pain in the ass as it can seem, imagine where we would be without it.
I hope these tips help you in your efforts to achieve ketosis. Remember, that (healthy) carbs are not the enemy, but this form of biohacking is an effective way to manage an your appetite and lose fat for good.
Are there any tips or ideas that have been useful for you that aren't listed here? Tell us about them in the comments below!
Are there any tips or ideas that have been useful for you that aren't listed here? Tell us about them in the comments below!
