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5 Tips To Get Into Ketosis Faster

2/16/2015

46 Comments

 
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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. 



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. 


#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!

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46 Comments
Carla
2/16/2015 09:55:44 am

I'm sorry, but the font you wrote this in is SO distracting, I had trouble reading it.

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Alexandra Jabr
2/16/2015 10:08:25 am

Sorry you felt that way. If you sign up for the newsletter, blog posts come in a standard font directly to you inbox. However, I won't be changing the font of my website. Thanks for reading.

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Kristin link
4/25/2016 06:13:52 am

I actually really liked the font. I was thinking that as I read your blog. So it was funny to me that someone was opposed to it! I found it well spaced, clean, and easy to read.

Thanks for the tips on getting back into ketosis. I've been at this diet for 6 weeks, starting under 30 carbs and creeping to under 100. This was the right tone and the right tips for me today!

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Russian locke
5/20/2016 09:49:41 am

Thank you need all the help I can get

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Dave
5/29/2016 02:59:13 am

Actually fonts make or break a website.
If you really want to connect to more people you should consider a eyesight friendly font.
Have you actually tried reading this on a mobile device,I gave up.

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Jen
9/4/2017 06:45:00 pm

And yet you managed to comment.. and distract those that got LOYS just fine with the font. Thanks for sharing about fonts rather than KETOSIS.

Karey @ Nutty About Health link
3/16/2015 01:43:32 am

Great tips!! Thanks for sharing! :)

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Alexandra Jabr
3/25/2015 01:59:20 pm

Thank you for reading!

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debbie link
7/22/2015 11:15:43 am

Hi Alexandra,

Is there a good way to get into ketosis quickly? I am sort of in menopause and am experiencing weight gain...so I want to lose the weight i have gained...which is approx 12lbs.. I just need to get this weight off for good and also maintain the weight...thanks so much

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donna
4/28/2016 06:24:18 pm

I found that eating skinless boneless salmon salad. just add mayo and some dill pickle relish helps get me into ketosis pretty fast. I have a hard time with eye site. the font was easy for me.
Donna

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font sucks
12/2/2015 10:30:18 pm

the font does suck.

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Bekah
12/26/2015 05:52:22 pm

Great tips, thanks for sharing. I happen to LOVE the font as well!

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Barb
12/28/2015 04:55:11 am

I really fell off the last couple months, and boy do I feel it. Your article gave me the inspiration I needed to get back on track. Thank you. I start again today.

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Denise
12/28/2015 06:49:02 am

Kills me that people give great advice but instead of enjoying the information they bash the font? Seriously ppl
Thank you for taking the time and energy to give great advice and send encouragement !

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Maggie
1/2/2016 09:47:06 am

This makes sense, good tips. and also have to comment on the font--very obvious and almost discouraged me from reading..i think the main issue is that' it's light colored and somewhat blends into the white background, sort of looks faded and hard to read, if you have at as true black, I think that would address it. Thanks

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Jessica
2/16/2016 11:36:40 am

I use Keto Stips to help me measure when I am shifting in and out of Ketosis. I drank the fat coffee this morning before I went on my run. This evening I check my ketones and I am in FULL BLOWN ketosis! Is this really possible.... I had only 22 carbs yesterday and 14 today thus far. Is my body using the fat I ate for energy and that is why I am in keto or is it really using my own fat for energy?

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Lisa
2/16/2016 12:47:06 pm

First of all, I love your Font.
Also, just wanted to say thank you for the information. I am new to Keto and, WOW, it's a lot different than the diets I have been on in the past and been successful at but had to pair with extreme workouts to see significant results. I am looking forward to (hopefully) my quick and awesome results eating Keto style and doing moderate exercise for a while. Hoping to boost my energy levels up and drop about 12 pounds before the kids get out of school for summer break. I got me some bikinis to wear soon!!! Thank You---Im motivated after reading this!!!

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Veronica
2/28/2016 03:08:22 am

100 carbs per day is very high compared to a ketogenic way of eating. It is recommended to stay around 20 net carbs per day for weight loss, increasing to no more than 50 per day for weight maintenance. I myself stay under 10 net carbs per day as I am comfortable eating acceptable foods exclusively and do not eat foods that have a high glycemic impact. I eat often and don't feel deprived at all. I'm just guessing here, but I imagine you keep falling in and out of ketosis because you are still eating high GI foods such as grains or starchy vegetables like carrots.

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Sue
12/21/2016 11:48:25 pm

How in the world do you only take in 10carbs in a day?? I currently take in approximately 19-22 grams

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Mary
2/28/2016 06:51:16 am

First of all, I cannot believe these people are complaining about your font - really!!!! I have been there and done that, and been off for quite a number of years now. I feel terrible, I am gaining weight around my middle, this ugly blob of fat, and I am saying to myself, what the heck are you doing!! So I am back to my health, low carb, lifestyle, and I feel 100% better! All I can tell you is ketosis works! BUT you have to be really careful with low carb - high fat, if you start to slip and still keep your high fat intake, it works in reverse!! AND, don't gain weight in your fifties!!!

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Haley
3/5/2016 05:08:22 pm

That is not ketosis, I am in ketosis right now and you should ONLY!! Be consuming around 20 g carbs per day, that's why you don't stay in ketosis your still cosing too many carbs!! Good luck!'

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Ketoerinb
4/1/2016 04:01:28 am

Great post. You are doing really well, realizing what it takes to be and stay adapted. I love how WE ALL walk our own lifestyle and as well dietary plans, OUR OWN WAY!
I really find many people so distasteful and distracted by such things. As well, not paying attention to your full article you shared your message to help others(BRAVO) through your awareness.
See you on IG.
~Erin

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Kim
4/25/2016 07:59:40 am

Good tips to follow about the diet.A low carb diet is the only way that I've been able to lose weight.

About the font (lol) I had to strain my eyes a bit to read it.
Just some feedback.

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Jennifer
4/25/2016 04:34:55 pm

Excellent article, thanks for sharing. The font is tiny but I made it bigger to read, no biggie. (Lol) ppl are funny.

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Chris
4/25/2016 06:56:57 pm

If you go to the ketogains subreddit, you'll find MANY professional body builders that use the ketogenic diet, stating under 20g carbs per day.

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Debbie
4/25/2016 11:27:43 pm

How do you make your coffee?

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Nicole
4/26/2016 01:44:48 pm

OK, I'm new to the keto diet but now I'm confused. I was reading all the comments & why is everyone talking about getting into AND out of ketosis? Are you not supposed to STAY in ketosis once you get there? Also, has anyone tried the Keto supplement (drinks)? My husband & I are using them but I only want to use it for a month and then stay in ketosis on our own. Thoughts?

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Kathy link
1/30/2017 10:31:38 pm

Yes I use and sell Ketone drinks from a new company called Pruvit.
I think it helps a lot to get into and stay in ketosis if you tend to be a bit of a cheater.

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Rachel
4/27/2016 06:09:26 pm

For everyone on this diet I hope you are seeing a nephrologist and or seeing your general Doctor. DKA the name or elevated ketones in the blood is dangerous and poisons the body while damaging the kidneys. A fellow nurse I worked with had to go on dialysis and have a kidney transplant due to a low carb diet. So please monitor your labs and health.

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Renee
4/30/2016 05:21:19 pm

Rachel, DKA stands for Diabetic Ketoacidosis. Ketoacidosis is a different thing to being in ketosis. Normal healthy (non-diabetic) people do not risk kidney damage, or any other damage, from being in ketosis. I am a dietitian. Look up the difference.

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Dr G
8/25/2016 09:06:42 am

Yea, ketosis and ketoscidosis are completely different things.

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vicky
4/29/2016 12:03:22 am

Just wanted to say be careful if you are diabetic I went into ketoneasidosis last year yes I lost lodes of weight but ended up in intensive care

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Kate Connolly link
8/15/2016 11:08:25 am

Nice post. I have same thoughts sharing on my book. Join My Intuitive Eating Program http://www.theconnollymethod.com.au/live-your-ultimate-life

Kate Connolly
kate@theconnollymethod.com

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Angela
9/30/2016 07:13:23 am

Font? Who gives a crap? Wow...

First time ever on keto diet and it took me 2 days to get into ketosis. I used the strips to verify. I got keto flu. I was so sick. I drank one 8 oz glass of milk & it brought me out of ketosis. I'm so sad. So I'll try again tomorrow, I guess. I can't believe it ... so discouraged. Anyway- thanks for the tips. .

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Lisa Harris
11/20/2016 09:25:23 am

Keto flu can be avoided if you drink lots of water with sodium (low carb broth is a great source with 1 tsp butter), and ensure you get adequate fats. Since your body flushes more water when in ketosis, you lose electrolytes unless you replace them.

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S
10/17/2016 07:41:10 am

Thank you for this post! I found it on Pinterest and it's the best way I've been able to understand the process so far. Could you tell me though how you know whether you're in or out of ketosis?

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Laura link
10/27/2016 06:57:23 am

Hi! Thanks for your posts...very informative. I am a type 2 diabetic and am taking trajenta and metformin daily. I have been eating HFLC for 1 week and my blood sugar numbers have decreased significantly. I feel more energetic and less tired. I will continue this eating plan and continue to monitor my blood sugar levels to ensure they don't go too low. In your professional opinion am I doing the right thing here?

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Damien
1/9/2017 01:05:49 am

If anyone is seriously into keto & wants some professional advice try Ben greenfield or dr Peter attia. These guys are at the forefront of ketogenics & sports performance. I personally have lost 30kg in 6 months following they're various strategies.

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River
5/17/2017 04:47:41 am

Awesome little motivator. Just what I needed. Thanks for that. I've been "cheating" a lot lately, at least 1 meal per week with bad carbs while visiting, hosting, and/or just plane caving. I'm 3 days in strict eating and your article will help. BTW, I read it on my MacBook Pro, which frequently challenges my old eyes, and I had zero issues with your font...I didn't notice anything troubling at all.

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Ken Lee
6/23/2017 10:48:57 pm

So what font are you using so I can use it to get more comments on my site? I like your suggestions and look forward to loosing this extra weight so I can have 100 carbs a day and still maintain. 🤣

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Gayle
9/8/2017 02:58:13 pm

Can you share what a typical 10-carbs-a-day's intake would be? It's hard enough trying to stay under 20. Any advice on what to eat would be appreciated.

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Kat
9/16/2017 04:53:34 am

First, people are people and, in absence or relevancy, they're going to complain about something--your font is fine, don't touch it. Second, I had a question about the Keto Flu: I got a horrible headache and felt like absolute crap when I tried keto...I didn't feel sick, just tired, worn, and blahh--not at all like those who felt 'energized'...so I'm wondering, were the horrible headaches and general fatigue symptoms of the keto flu? I never really feel like that when I have the a regular flu...so wasn't sure. If so, any thoughts for someone who's allergic to food dyes--like those found in electrolyte drinks, to replace electrolytes? How often do I need to replace them?

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Linda
10/10/2017 09:20:30 am

Loved the tips on Ketosis, and loved the font!!!

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Tara link
12/15/2017 08:43:49 am

Being in a ketosis all of time is not necessary, I have found. Obviously, if you have metabolic syndrome or diabetes, you will want to spending a good amount of time in it in the beginning (3-12 months). Once your numbers are in line, carb cycling is more akin to how we lived in historic times. Having said that, it is not a ticket to eat 400 carbs a day or a bunch of crap processed food but a person can easily cycle up to 150 carbs a day and back down throughout the week or month down to 50 carbs or so and get back into ketosis. Something to think about.

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Gay Harlander
3/1/2018 08:53:54 pm

I am a Type 2 Diabetic and insulin dependent. A couple of years ago, before I retired I nearly reached my goal weight on Atkins Low Carb. Went off and regained. Stuff happens. I have since retired and am now on Keto and under my docs care. He is very in favor of it. My A1C is excellent as are my daily numbers (of course). If you have health problems, check with your doctor BEFORE you start any diet. Take it from me, your doctor my surprise you by approving Keto for you. After all, sometime Low Carb can certainly be better than no diet at all. Good luck and Keto on.

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Paige
4/10/2018 07:08:51 am

Wow, the people complaining about the font need to GET A LIFE. If you can't read it, then MOVE ON instead of complaining to the author! I personally LOVE the font. It is very easy to read! Also, stop bashing the author for HIS PERSONAL tips on ketosis. GEEZ people these days....

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    :::Author:::

    I'm Alexandra; blogger, paramedic, and eater of fat. 
    I eat bacon daily, take my coffee with heavy cream, eat the yolks and consume coconut oil by the spoonful. Because of this, I have never been healthier or happier in my life. Welcome to my blog, where I intend to abolish the fat phobia that plagues us and give dietary fat the healthy reputation it deserves.


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