HOW TO ENTER KETOSIS IN 3 DAYS -
If you have finally acknowledged the benefits of Ketogenic diet and gung-ho to start the diet, you must be wondering what is the fastest way to get your body into ketosis. For those who don't know, Ketosis is a natural process in which the body starts burning fat for energy instead of the usual source carbohydrates, thus allowing faster fat burn and quicker weight loss. In this article, we will explore the Fastest Way to Get Into Ketosis within 3 days.
If you are desperate to get onto ketosis, for whatever reason, the answer for you is extremely simple. Go on a complete 3-day fast!
Yes, if you fast completely i.e., absolutely zero food over the next 3 days, your body will go on survival mode and automatically trigger ketosis. However, we wouldn't recommend it as it is not healthy and you may develop some health concern in the process.
Thus, we recommend a rather gradual, more effective, and healthier way to get into Ketosis. Your motive is to reach this concentration of Ketone in the body:
Note that, as it happens with everything else, every one's body is differently attuned thus might require different duration for reaching ketosis. We have had clients who were extremely lucky and reached Ketosis straight on the second day, while for some it took longer than a week.
1. DO IT OVER A WEEKEND
To reach ketosis in 3 days you will need to exercise extreme control over your meals, especially on days 2 and 3. It can get difficult to find the appropriate meals if you are stuck at work or if you are distracted by other activities. Additionally, since you might experience symptoms of Keto flu such as weakness, nausea, light-headedness, etc. it is better you don't handle any heavy machinery or engage in stressful work.
Thus, it is important to choose the day to start your Ketogenic diet. Our recommendation is to start the diet on a Friday, so that you can make the most of the weekend. The weekend will give you the opportunity to switch off from the outside world and focus on reaching Ketosis, especially when it gets difficult on Day 2 and Day 3.
Read this - to find ways to mitigate Keto Flu.
2. DO INTERMITTENT FASTING
Begin with a 16 hour fast by skipping all meals from the night of Day 0 till 4 PM on Day 1. This will allow your to burn the existing carbs in the body and prepare your body for ketosis.
You should continue intermittent over the next 2 days as well. But, you can reduce the hours of fasting. For instance, you may choose to skip any 1 meal within the day.
Our recommendation is to skip breakfast on Day 2 and Day 3, and eat only after 4 PM on both days.
3. DRINK BULLET-PROFF COFFEE
To avoid any hunger pangs during your breakfast-fasts over the three days, drink bulletproof coffee, or Coffee with coconut oil and heavy cream.
Bulletproof coffee not only keeps you full but also provides you healthy fats that keep you satiated throughout the day.
Caution: Do not make bulletproof coffee a regular breakfast replacement.
4. USE MCT OIL
MCT, Medium Chain Triglycerides, Oil have fatty acids that are extremely small in particle size and thus can be easily digested by the body bypassing the gall-bladder. The gall-bladder is responsible to release bile salts from liver to break down normal fats.
Basically, MCT Oils allows your body to reach ketosis faster as it enters the bloodstream quicker as compared to other fats.
Good sources of MCT oil include: Coconut oil, Bacon, Animal Fat, etc.
5. GET ADEQUATE SLEEP
Throughout Day 0 to Day 3, ensure that you get at least 8 hours of sleep. This will allow the body to quicken the fat burning mode and allow the body to move into ketosis at a natural and healthy pace.
We have had a few clients who complain that they have been struggling to reach Ketosis because of lack of sleep. If you are not getting 8 hours of sleep, your body's appetite hormones go for a toss. At the same time, the body increases the production of cortisol, which further worsens the situation. Thereby, make sure you sleep adequately even after the 3-day period to avoid fat relapses.
6. GO ZERO ON CARBS
Make sure that you consume absolutely ZERO carbs over the 3 days. You might re-include small portions of Carbs (below 50 grams) post the 3-day period.
Carbs prevent the body's ability to burn fat for energy. Our typical diet has made the body more attuned to use glucose for energy, however carbs lack in concentration of energy compared to fat. Additionally, since the body prefers to use carbs for energy, the fat never gets consumed and remains stuck in the body as additional weight.
Typical dieting routines target restriction on fat consumption, but it doesn't help in the long run as the body starts converting carbs into fats.
Ketogenic diet targets the problem from the opposite direction. By restricting carb intake, the body is forced to burn any excess fat for energy thus reducing weight often drastically.
7 EAT ONLY PROTEINS AND FATS
The basis of Ketogenic diet is simple, the total calorie intake in the day should come from 75% Fats, 20% Protein and only 5% Carbs.
Since, you'll be going cold-turkey on carbs for the three days, you should increase the intake of healthy fats and proteins. Find - The Ultimate Shopping List for Ketogenic Diet here.
8 EXERCISE MORE
Your liver can hold up to 1 to 2 hours worth of glycogen that needs to be removed before the body can kick start ketosis. Thus, it is essential that you do engage in cardio exercises to burn these reserves in the liver.
Additionally, exercise helps in readily reducing the body's dependency on carbs. However, make sure you engage in light to moderate cardio exercises only as excess sweat loss can lead to dehydration.
9. TRY EXOGENOUS KETONES
Though we usually recommend our clients to use natural methods only, many people have spoken highly of exogenous products that drastically increase blood ketone levels within a short period of time. Products such as the ones offered by Perfect Keto and Keto Os are good examples. Some products even claim to help you reach Ketosis within 24 hours!
10. DRINK MORE BONE BROTH
Well, what has bone broth got to do with getting into ketosis? The answer is nothing and much. Once you get into ketosis, you are likely to suffer from its side effects too, i.e. The dreaded Keto Flu.
But if you keep drinking Bone Broth quite frequently then it gets easier to get over Keto flu faster, heal your gut, get clearer skin, ease your digestion, get lots of nutrients...
But, if you've ever tried to make your own bone broth, then you'll know that it can take quite a while to make. Especially if you want a really delicious, gelatinous, mineral-filled, nourishing drink.
Amazing Bone Broth Cookbook: How to make your own bone broth at home in less than 30 minutes ....
3 DAY MEAL PLAN FOR GETTING INTO KETOSIS FAST
DAY 1 -
Breakfast: Bulletproof Coffee (preferably nothing)
Lunch: Just Water
Afternoon Snack: 3 Slices of Bacon or 2 Fried or Scrambled Eggs
OR 1 cup of tuna salad with lettuce and ranch dressing.
Go heavy on vegetables in either meals
Water Intake: 12 glasses or 0.75 gallons or 3 liters
DAY 2 -
Breakfast: Bulletproof Coffee
Lunch: 1 bowl of chicken salad with celery, lettuce, onions, tomato, olives, and guacamole.
Afternoon Snack: Hot Chicken or Soy Broth with celery or kale (optional)
Dinner: 1 full serving of steamed Salmon with garlic butter
OR 1 full portion of pork chop with white butter.
Water Intake: 10 glasses or 0.65 gallons or 2.5 liters
DAY 3 -
Breakfast: Bulletproof Coffee
Lunch: 1 bowl of tuna salad with radishes, cucumber and green olives
Afternoon Snack: A quarter or half pound of canned tuna (optional)
Dinner: A three-quarter pound of grilled steak with fresh herbs
OR 2 to 3 boiled or grilled chicken thighs or legs seasoned with fresh herbs & spices
Water Intake: 8 glasses or 0.6 gallons or 2 liters
Ketosis has been proven to be an effective way to lose weight in a healthy and natural way without having to put enormous efforts.
While, under normal circumstance, the process may take about a normal individual to reach Ketosis, with the recommended steps above one may reach it within 3 days.
If you are desperate and want to reach Ketosis in 1 day, then read this.