Getting into Ketosis is Simple if you know how.
The ketogenic (keto) diet has taken the world by storm, promising a myriad of health benefits ranging from weight loss to improved mental clarity. The secret to it’s weight loss formula is essentially through achieving the metabolic state called ketosis. But what exactly is ketosis? It’s a process where the body, deprived of its usual carbohydrate based fuel source, begins to burn fat for energy. While the benefits of being in ketosis are numerous, the challenge often lies in knowing when you’ve achieved this state. For many, entering ketosis can be a prolonged journey, filled with uncertainty about whether they’re “doing it right.” This article breaks down a simple three-step framework to help you dive into ketosis in just 12 hours.
1. The Power of Exercise to Kickstart Ketosis
Before diving into the dietary aspect of keto, it’s essential to understand the role of exercise in kickstarting ketosis. The first step is to deplete your existing glycogen levels with intense exercise as quickly as possible. Here’s why:
- Glycogen Depletion: Our bodies store energy from carbohydrates as glycogen. To switch to burning fat, we need to deplete these glycogen stores. One of the fastest ways to achieve this is through exercise.
- High Intensity Exercise: Start by engage in 20 minutes of high-intensity sprints. This rapid, maximal effort exercise burns through your existing glycogen stores quickly. Ensure you warm up before and cool down after to avoid injuries.
- Alternative Cardio: If for any reason ( injury or physical level ) you aren’t able to yet engage in high intensity exercise, opt for low-intensity cardio. A leisurely 30-60 minute walk or stationary biking session can also help deplete glycogen stores. Start at the level you are comfortable at, but make sure you push yourself to that point of glycogen exhaustion.
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2. Embrace Fats
Once you’ve depleted your existing glycogen with exercise, it’s time to fuel your body with the right nutrients:
- High-Fat Meal: Post-exercise, indulge in a meal that’s rich in fats, moderate in protein, and has minimal carbs. Think ribeye steak, salmon, egg yolks, and avocados. Cook with generous amounts of ghee, tallow, or coconut oil.
- The Magic of MCTs: Medium-chain triglycerides (MCTs), primarily found in coconut oil, are fats that the body can quickly convert into ketones. Including coconut oil or MCT oil in your meal can accelerate your entry into ketosis.
3. The 12-Hour Fast
After loading up on fats, the final step is a brief fasting period:
- Fast Overnight: Refrain from eating for 12 hours. This period includes your sleeping hours, making it relatively easy to accomplish.
- Stay Hydrated: During the fast, drink plenty of water and supplement with electrolytes. Unsweetened teas and other no-calorie beverages are also permissible.
The Importance of Electrolytes
A notable mention in the keto journey is the role of electrolytes. As you transition into ketosis, your body excretes more electrolytes. Replenishing them is crucial to prevent symptoms commonly referred to as the “keto flu.” Ensure you’re getting adequate amounts of sodium, potassium, and magnesium. Products like Hydraid® Hydration Helper can be a valuable addition to maintain this balance.
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Conclusion
By following the steps above you should find yourself in a state of ketosis after 12 to 18 hours. It might be difficult at first but stick with it and trust the process. Transitioning to the keto diet doesn’t have to be daunting. With a combination of targeted exercise, a strategic diet, and a brief fasting period, you can kickstart your keto journey with confidence. Remember, every individual’s body is unique, so listen to its cues and adjust as needed. Happy keto-ing!
