Tag Archive for: how to get into ketosis quickly

Get Into Ketosis REALLY FAST With These 3 Science Backed Methods

Get Into Ketosis REALLY FAST With These 3 Science Backed Methods

Get Into Ketosis REALLY FAST With These 3 Science Backed Methods

New To Keto But Want To Grow Your Knowledge?

More specifically, you want help with Get Into Ketosis REALLY FAST With These 3 Science Backed Methods?

hey everyone it’s Tom still our here and today we’re going to break down ways that you can get into ketosis a little bit faster some kind of fun hacks but honestly just some simple science that you can apply no gimmicky stuff so we’re gonna be covering things like managing the timing okay timing it with your stressful life because stress can inhibit ketosis okay then we’re gonna talk about what you should be doing in the way of your carbohydrate consumption where you talk about your fats and how you should modulate and increase and decrease certain fats then we’ll move into specific kinds of fasting that can actually help you out with generating more ketones so you get there faster and then we’re going to talk about exercise what exercise is best okay we’re gonna talk about the low intensity we’re talked about the high intensity and you’ll know exactly what to do so let’s go ahead and jump in please do hit the red subscribe button hit the bell icon so that you can turn on notifications let’s jump in so the number one thing I want to talk about is when you’re going into ketosis you should try to time it with a less stressful point in your life and I know that’s hard to manage for people and you might be able to forego this one but what we have to remember is that when you are stressed out cortisol levels increase and cortisol is the enemy of ketosis especially in the beginning when you’re getting adapted cortisol triggers your blood sugar to rise which will inhibit ketone production when you are first going into ketosis it’s already stressful on your body physiologically which means that your body is going to have a hard time producing ketone that’s why you have to go through that hump okay you add stress from life to the mix at that point in time it gets even harder you have carbohydrates that are stored inside your muscles and when you get stressed out and cortisol levels increase those muscles release those carbohydrates into the bloodstream and increase your blood glucose and your blood glucose increases and that stops ketones from forming and that increases insulin and that’s kind of a chain reaction but it also increases what’s called gluconeogenesis which is where your body takes proteins and it takes tissues and and things like that to break down into carbohydrates for energy that increases a lot when you’re stressed out so if you’re not in ketosis yet you run the risk of losing muscle you run the risk so you should just be calm now what’s funny is I’ve done my own self experimentation when I’m stressed out it takes me 1 2 3 days longer to get into ketosis if I’m on vacation and I’m relaxed I can get into ketosis in like 24 hours it’s really wild and it has do with that so anyhow moving on to number two which is going to be what you should do with your diet what you should eat what you shouldn’t eat first and foremost people will tell you to increase your fats a whole whole lot and that’s all fine and dandy but one of the things that it’s a super important it’s keeping your net carbohydrates under 10 for that first week I don’t care if you go to 20 30 40 later on but that first week you should be under 10 it should be strict and it will be difficult because the biggest biggest player that we have to keep in the equation is getting those carbohydrates out in the beginning now I also recommend something that I’ve played around with before I’ve been doing keto for 10 years and that’s called fat surging so I find that I can get into ketosis a little bit faster if I keep my fats high right when I’m starting to go in like for the first day and then keep my fats really low the next day now what that does for me in theory is it’s stimulating the liver to utilize those fats to create ketones and then I’m depriving the body of dietary fat for a moment so it has no choice but to start getting efficient at pulling it from my tissues very similar to fasting so it’s like I go high fat low fat so I recommend doing kind of alternate high fat low fat that’s just kind of a tip from Thomas if you are playing around with different fats to consume you’re obviously probably looking at MCT oils and things like that go for straight C 8 m CT because C 8 m CT goes straight from the intestinal tract through the portal vein into the liver which means it can go straight into ketone production however it’s not going to help you that much until your body is starting to produce ketones so that first day is all about just reducing carbohydrates not really worrying about the fats as much and then you can go to the c8 and play around MCTS if you don’t like MCT oil that’s fine goat cheese it’s actually really good too and goat cheese gets broken down in your body you get CA you get MCTS about 14% MCT which is pretty decent and then you look at coconut oil it’s only about 10% of the CMC t so you actually get a better effect from goat cheese in my opinion so have that goat cheese that first week it’s a great way to keep it low inflammation but also enjoy it now we’re going to talk fasting for a minute it’s not quite as simple as just fasting I will say that if you were to go for a 24 48 72 hour fast yeah you’d probably be in ketosis pretty quick but that’s not always easy for people to do so what I recommend is play around with alternate day fasting okay fast for 18 to 24 hours the first day and then the second day don’t fast at all and do the for a week prior to starting your ketogenic diet I find it’s easier for people to not eat than it is for people to actually start a keto diet a lot of times so what happens is the more that your body is accustomed to going without food the quicker it can get into ketosis so if your for example I’ve been on and off fasting for 10 years right I can get into ketosis much faster because my body’s adapted to that you can quickly adapt yourself if you know you’re gonna start a ketogenic diet next week do some alternate day fasting say I’m gonna fast for 18 hours today tomorrow I’m not gonna fast at all then I’m gonna fast for 18 hours the next day the next day I’m not gonna fast at all this does help your body sort of get in the rhythm of utilizing its own stored energy therefore making it so that ketosis is a little bit easier people think that you need to burn through all your body’s stored carbohydrates first that’s not true you don’t need to burn through your muscle glycogen you only need to burn through your liver so you burn through your liver glycogen then your body can start producing ketones now another thing that I recommend people do is play around with bone broth fasting now here’s a little theory that I have I find that I can get into ketosis a little bit faster when I’m fascinating with bone broth why is this well my thought process behind this is that it’s stimulating digestive processes without a lot of calories so the bone broth is giving you the amino acids give me the things that I need for recovery but it’s not necessarily putting me in a total fasting state it’s putting me close to it so it’s like my body is still ramping up metabolism a little bit but I don’t have the calories to support it so I tend to get into ketosis a little bit faster not everyone’s that way but I do find that people can usually go 24-48 hours of a bone broth fast a lot easier than no broth or anything at all so I highly recommend that if you’re looking to get into ketosis I put a link down below for kettle and fire bone broth if you’ve watched my fasting videos before I always talk about them Thank You kettle and fire for making this video possible and for extending the pricing that you do to all the viewers it’s super appreciated so there’s a link down below you guys can check out kettle and fire get your hands on the bone broth that I would typically recommend using and even if you’re not using this to get into a ketogenic state bone broth is still awesome to have on hand for breaking a fast for just using in different soups that you’re gonna make with keto and stuff like that so highly recommend you check them out special links special discount down below after you finish watching this video okay so if you’re Duta lysing the bone broth strategy yet you can also do it on your alternate day fasting you can do it again two days straight of bone broth find a little bit easier you know getting the ketosis quicker in my opinion okay now let’s talk exercise because this is a very big one low intensity steady-state low intensity long duration cardio is better for generating ketones than high intensity okay here’s the thing if you’re first getting into ketosis you want to do just easy steady-state cardio why because that utilizes fat for fuel instead of carbohydrates high-intensity activity utilizes carbohydrates the common misnomer out there is that you want to do high-intensity activity because you want to burn through all the carbohydrates so that your body can produce ketones well remember you don’t need to burn through the muscle glycogen you don’t need to burn through those carbohydrates that’s fine give you an example if I were to end up in ketosis tomorrow I would still have plenty of carbohydrates stored in my muscles to fuel my workouts for probably a couple days okay I don’t need to drain through those to get into ketosis what I need to do is condition my liver to be able to utilize fats for ketones and the best way that you can do that is by going out and doing a little bit of low intensity cardio if there’s one big caveat and I’m gonna save you a bunch of time a bunch of energy here that low intensity cardio isn’t gonna do you much good until your carbohydrates have already been kind of diminished out of your body so the first day that you’re trying to get into ketosis you’re better off just not even doing cardio it’s not if you look at the chart that I’m showing the graph for you science nerds out there you’re gonna like this it shows that low intensity steady-state cardio with carbohydrates are in the mix doesn’t do anything to ketone production but as soon as the carbohydrates are gone it does a lot to ketone production so day 1 day 2 just honestly don’t exercise or do a little bit of mild weight training but don’t waste your time doing cardio this is not doing you much good that day and then once your carbohydrate levels are lower because you’ve been depleted for a couple days then go and do 30 40 minutes of just simple walking simple jogging and it’s gonna condition that liver to move a little bit faster and generate those ketones it’s pretty powerful remember that if you were to go in and you were to do some high-intensity work your ketone levels would drop okay your ketone levels would drop because you’d burn through what’s available and your body would have no choice but to give you a bunch of glucose from your stored glycogen which is actually going to stop ketone production so although that has a place later on if you’re trying to get into ketosis the high-intensity work isn’t not necessarily your friend okay it can be if you’re experienced but for the most part getting into Aikido is a matter of intermittent fasting or alternate day fasting doing some bone broth fasting and doing some low intensity cardio and measuring that all out again doing the fad surging about all the different techniques here so just to recap don’t be stressed out okay try to be calm I know you can’t always control that so that’s a little bit of a variable there then we have keep fats high and then keep fats low surge back and forth okay then we have alternate day fasting the week prior or just fast with some bone broth to get into keto and then we have low intensity steady-state cardio for at least the first week and not really bringing in high-intensity work until you’re in ketosis so as always thank you for keeping it locked in here and just as a reminder we have videos every single day these days so if you never want to miss a beep you have to make sure you hit the subscribe button then you hit that funny-looking Bell icon and you want to make sure you select all notifications that’s very very very important because what that does is it makes us to that every time I post a video you get a notification so hopefully this has been helpful in tomorrow’s video we’re gonna break down more of just the overall metabolic health science behind what is gonna allow you to be the best possible version of yourself so once again thank you for watching and I will see you tomorrow in the next video 

This Post Was All About Get Into Ketosis REALLY FAST With These 3 Science Backed Methods.
Get Into Ketosis REALLY FAST With These 3 Science Backed Methods

Here’s The Video Description From YouTube

Click Here to Subscribe:
Check Out Kettle & Fire’s Organic Bone Broths:

Get my Free Newsletter and Downloadable Cheatsheets (eating out, travel, etc):

Follow More of My Daily Life on Instagram:

Special Thanks to my team and Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student – for working diligently on research as well!

You WILL Get in Ketosis FASTER with These Science Backed Tips – Thomas DeLauer

Today, I’m going to give you some fun hacks that you can use to get into ketosis fast, whether it be for the first time, or if you’re once again going back “keto.” These hacks involve the best type of exercise you should be doing to spur ketone production, which fats promote ketone production the most, modulation of stress, and some more fun ones! These are some simple hacks that are proven by science to help you get into ketosis quickly! Enjoy, and I’ll see you in the comments!

This LOW FAT Keto Diet Gave Me INSANE Results (my self experiment):

How To Get Into Ketosis Faster | Best Fats to Boost Keto Results:

How to Measure your Ketones Properly:

Keto Guides

How to do a Keto Diet: The Complete Guide:

Keto Over Age 50 – Instructional Guide:

Full Beginner Keto Meal Plan: Exactly What to Eat:

Fasting Guides

How to do Intermittent Fasting: Complete Guide:

Complete Women’s Guide to Intermittent Fasting:

Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions:

Fasting Guidelines: What You CAN and CANNOT Drink:

Intermittent Fasting over Age 40 : The Complete Guide:

Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student:

References

https://www.ncbi.nlm.nih.gov/pubmed/6997456

Thanks For Joining Us

Which Fats Get You Into Ketosis Faster?

Which Fats Get You Into Ketosis Faster?

Which Fats Get You Into Ketosis Faster?

New To Keto But Want To Grow Your Knowledge?

More specifically, you want help with Which Fats Get You Into Ketosis Faster??

[Music] there’s new news specific fat’s can get you into ketosis faster than other fats and they can raise your ketones faster than other fats and I’m not talking about MCT oil I’m talking about specific healthy full spectrum food fats that we can get I’m gonna teach you exactly how it works specifically when you’re getting started on keto so that you can get into ketosis faster get through the keto flu and just get rocking and rolling hey before you bag on me for my shirt it’s all about irony okay this is a keto video so I’m wearing a coca-cola shirt you’re tuned into the Internet’s leading performance nutrition and fat loss channel with new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time please go ahead and hit that red subscribe button and then hit that Bell icon that way you are part of my notification squad you always get a push notification whenever I post a new video or better yet do a live broadcast alright let’s go ahead and let’s jump right into some of this stuff okay so specific fats will cause a specific ketone Responsive in your body now the reason that this is very important when you’re first starting out is because when you are first going into ketosis you want to have your ketone levels a little bit higher why because that transition is what’s going to allow you to feel good otherwise you’re falling victim to the keto flu and you’re following victim to sort of that sluggishness and quite honestly you’re more likely to throw in the towel early on if your ketone levels don’t get high enough 1 because you’re not seeing the results on the meter you’re not seeing the results on the urine strips or whatever and it’s just disappointing but – because you’re stuck in that sluggish keto flu phase and you just say I’m not going to do this this isn’t for me so let me show you how this can work you see the first mistake that people usually make is they go into keto and they consume a ton of just fatty cuts of meat and to consume all the saturated fats and all the funds that they’ve been wanting to eat because they’re doing the keto diet don’t get me wrong that stuff can definitely come into play I’m not saying you can’t eat that stuff but when you’re first getting started there’s some science that proves that might not be the best way to go simply because those kind of fats break down in a different way so even though that stuff is tempting you don’t want to dive right into that until you’re a little bit more indoctrinated in taketo now with that being said let’s go and break a relatively recent study that shed some new light on how fats turn into ketones so this study was published in the Journal of Clinical Endocrinology and metabolism took a look at 20 adults and this study broke them into two different groups okay now they put them into two groups that ate a ketogenic diet in a weight maintenance fashion so they weren’t trying to get them to gain weight they weren’t trying to get them to lose weight they just had two groups ketogenic diet maintaining weight the only difference between the two groups was one group ate more saturated fat and one group ate more polyunsaturated fat so it looked like this one group ate 60 percent of their fats from saturated fats 15% from polyunsaturated fat and 25% from monounsaturated fat okay the other group ate 60 percent of their fats from polyunsaturated fat only 15 percent from saturated fat and still 25% from monounsaturated so basically they were flip-flopping they’re like okay saturated fats along with like healthy oils okay which one is going to induce ketosis more well the study results were pretty cool at the end of one week they found that the group that consumes the polyunsaturated fats in more abundance had ketone increases of 8.4 milligrams per deciliter versus the saturated fat group having an increase of 3.1 milligrams per deciliter so more than double the amount of ketones produced by consuming the polyunsaturated fats the things like the oils the olive oils the good avocado oils things like that that created more ketones so that means when you’re first getting started on keto you actually might want to keep the saturated fats a little bit lower now saturated fats are still very very important and I have to say full disclaimer I do videos all the time talking about how beneficial saturated fats are okay they help get rid of lipoprotein a they decrease our risk of cardiovascular disease they help the myelination of our nerves they help our brain okay they are very important but when it comes to getting higher ketone levels to get through that period and get through that threshold you may want to reduce them and here’s why it actually works that way what happens is fats have bonds right we have carbon bonds and carbon skeleton that essentially makes up a fat and first of all when you have a fat and you start to break it down you have a triglyceride right so you have fats that are bound to a glycerin molecule so what happens is once you eat the fat your body breaks off the glycerin and sends that a different direction you’re left with fatty acids these fatty acids have specific carbon chains and these carbon chains are either saturated with hydrogen ie a saturated fat or only partially saturated I eat polyunsaturated meaning multiple bonds are not saturated okay or mono unsaturated meaning only one bond is not fully saturated okay so what that essentially tells us is that break down and how long it takes to break down the saturated fat is what dictates how high it and get the ketones elevated if we can break down the fat faster then sure we can create ketones faster so if we’re trying to get into ketosis then yes the polyunsaturated could be the way to go now MCT oil is great – okay that you see that all over the place it’s heavily marketed but it’s hard on the system and it’s a lower quality fat as far as a just a nutrient profile goes so again not something you just want to lean on you’re not getting a full nutrient profile this is where the olive oils and the avocado oils and the macadamia nut oils that I always tout that people bag on me about really come into play it can get you through that threshold but there’s also some other stuff that we can talk about when it comes down to polyunsaturated fats and monounsaturated fats on fat accumulation because it affects specific lipolytic enzyme activity now the cool thing is there’s still tasty things that you can have during your first couple of weeks of keto just because you’re not gonna be loading up with butter and you’re not going to loading up a bake in the first couple weeks there’s still all kinds of good keto snacks and honestly if you’re interested I have a link down below for thrive market so thrive market allowed me to create a specific keto box so thrive market is like an online brochure so you can get like all your groceries that you would normally get at the grocery store you can get them on thrive com or thrive market and they’re gonna actually put them right to your doorstep so you don’t think go to the grocery store and it’s cheaper than the grocery store but the cool thing is I’ve got a good relationship with them so I built a keto box so it’s all the things that I think would be good on a keto diet including some of these polyunsaturated fats including some of this stuff so you can check them out down in the description and be able to get literally what what I would recommend as far as a quito box is concerned but make sure you watch this video first then you want to go there I wanna make sure you have all the information before you go and you know get a discount on anything alright so now let’s break down why fat doesn’t accumulate as much so this study was published in the journal nutrients this was actually a different kind of study this was more of an animal model study but it was looking at it more the cellular level so they took a look at two groups of hamsters in this case okay one group was a control group and one group was diet induced obesity group so basically it’s very similar but what they were looking at was what kind of effect does specific fats have on fat accumulation they found that hamsters that consume a lot of monounsaturated fat ended up having a better lipid profile but more importantly they didn’t accumulate as much fat compared to another group with different fats so the monounsaturated fats and the polyunsaturated fats activate specific lipolytic enzymes what that means is it activates something known as PPAR which therefore turns on hepatic carnitine palmitoyl transferase that’s basically a fancy way of saying the shuttle that takes fat into the cell so carnitine palmitoyl transferase takes a fatty acid and it shuttles it into the mitochondria specifically during beta oxidation all this a fancy way of saying when the cell is using fat it needs carnitine to let it in okay so monounsaturated fats and polyunsaturated fats activate a specific pathway called PPAR that turns this process on or up regulates it more meaning it basically hires more shuttle drivers so it’s like where there was one shuttle driver before to look fat into the mitochondria while PPAR is like the supervisor that said we need to hire five more and it basically puts more there so that more fat can get in the mitochondria you don’t get that with saturated fats now again a whole plethora of benefits of saturated fat but fat burning is not necessarily one of them okay so this breaks it down a little bit more for you if you want higher ketones get the olive oils in get the macadamia nuts in get the good food in even if you’re someone that likes your meat you just need to get these because it will help and it will transfer you through that awkward phase as always make sure you keeping it locked in here on my channel and again check out thrive markets down below if you want to check my Kido box you all are awesome and I’ll see you in the next video

This Post Was All About Which Fats Get You Into Ketosis Faster?.
Which Fats Get You Into Ketosis Faster?

Here’s The Video Description From YouTube

Click Here to Subscribe:
Check Out My Keto Foods Bundle from Thrive Market:

My Website:

Which Fats Get You Into Ketosis Faster? – Thomas DeLauer

Study – The Journal of Clinical Endocrinology & Metabolism

Twenty healthy adults were randomized to two different weight-maintaining KDs for 5 days – diets were 70% fat, 15% carbohydrate, and 15% protein

The fat contents were 60 or 15% saturated, 15 or 60% polyunsaturated, and 25% monounsaturated for SAT and POLY, respectively

Changes in serum bHB, insulin sensitivity (SI), and lipid profiles were measured

Mean circulating bHB levels increased 8.4 mg/dl in the POLY group, compared with 3.1 mg/dl in the SAT group

SI increased significantly in the POLY group, whereas total and low-density lipoprotein cholesterol increased significantly in the SAT group

Data demonstrated that a short-term POLY KD induces a greater level of ketosis and improves SI, without adversely affecting total and low-density lipoprotein cholesterol, compared with a traditional SAT KD

Why This is

When we eat fat, the digestive system breaks the bonds between the fatty acids and glycerin, so these two parts are absorbed into the bloodstream separately

Fatty acids are the more nutritionally important part of the fat molecule, and they are the ones that determine the chemical differences between different types of fat molecules

Fatty acids are made up of a long chain of carbon atoms (5, 10 or 18 atoms long, or even longer), with one acidic group (-COOH). This group is why they are called acids.

Saturated vs Unsaturated

If there are only single bonds between neighboring carbons in the hydrocarbon chain, a fatty acid is said to be saturated (the thing that fatty acids are saturated with is hydrogen; in a saturated fat, as many hydrogen atoms as possible are attached to the carbon skeleton)

When the hydrocarbon chain has a double bond, the fatty acid is said to be unsaturated, as it now has fewer hydrogens

If there is just one double bond in a fatty acid, it’s monounsaturated, while if there are multiple double bonds, it’s polyunsaturated

Oxidation

So the more hydrogen atoms a fatty acid has, the more “saturated” it is, and the higher its melting temperature will be – saturated fat creates a dense structure, which allows for strong intermolecular interactions

By contrast, unsaturated fat molecules have weaker bonds between the molecules which makes for a lower melting point – Polyunsaturated fats have even lower melting points.

This is why saturated fats can build up along the sides of blood vessels as they are harder/take longer to break down

As a result, saturated fatty acids also oxidize in the body with some difficulty

Additional – Suppressed Fat Accumulation

Aside from being able put you deeper into ketosis, a study from Nutrients found that monounsaturated fats can actually suppress body fat accumulation

The aim of this study was to investigate the effect of a high fat diet with experimental oil consisting of 60% MUFAs (monounsaturated fatty acids) on fat deposition and lipid metabolism in obese hamsters

Hamsters were randomly assigned to a control group and a diet-induced obesity group for nine weeks – then an additional eight-week experimental period began

The results showed that dietary fat containing high MUFAs had beneficial effects on maintaining blood lipid profiles and may not result in body fat accumulation in obese hamsters, possibly by promoting lipolytic enzyme activities

Additional Resources

1)
2) t

Thanks For Joining Us