The exact time will vary from individual to individual, but most can expect ketone levels start to rise within 24 hours. In order to get into ketosis, you have to immediately start a therapeutic fast.
Stop eating or drinking anything with calories. Ketosis will not begin until you use up all the muscle and liver glycogen stored in your body.
Conduct resistance training in a fasted state to burn the stored glycogen. Focus on the large body parts such as quadriceps (legs), Gluttonous Maximus (butt) and erector spinae (lower back).
You fell off the keto bandwagon and binged on too many carbs. What do you do now?
Yes you can get back into ketosis in 24 hours
I get it, you want to get back into ketosis as soon as possible so you can get back on track with your ketogenic diet. The first thing you need to do is to not give up. Tighten up your belt, set your jaw and have the mindset that:
“Failure is not an option”Gene Kranz
If you’re reading this article you are obviously interested in your health and continuing the ketogenic lifestyle. In this article, I am going to show you how to get back into ketosis in 24 hours.
The second thing you have to do is start fasting. Intermittent fasting is mandatory if you to want to quickly get back into ketosis.
How long does it take to get back into ketosis?
There are a lot of variables involved in predicting how long it will take you to get into ketosis. Here are some factors in determining the time frame:
- Age and body fat percentage.
- Length of time you have been doing keto.
- Level of fat adaptation.
- Length of time you have you been off keto.
- The health of your liver.
- Level of insulin resistance.
- Physical condition
If you immediately start fasting you can achieve ketosis within approximately 24 hours. How long it takes exactly is dependent on the variables listed above. Continue reading and I’ll give you some tips to speed up the ketosis process.
What is Ketosis?
Ketosis is a metabolic condition where your body is conducting ketogenesis. Ketogenesis is the biological process where the liver is producing ketones through the breakdown of fatty acids.
In the absence of glucose, the body will produce the hormone glucagon which will stimulate stored fat to be released into the bloodstream as fatty acids.
The liver will convert the fatty acids into ketones (ketogenesis) and the body will use ketones as energy. Ketones are amazing because they have the unique ability to cross the blood-brain barrier and energize the brain.
How did you get kicked out of ketosis?
Eating too many carbohydrates are broken down into glucose in the body. Excess glucose causes the pancreas to release insulin and insulin stimulates your liver and cells to store the glucose as muscle glycogen. Once the liver and muscles are full of glycogen, the excess is converted to fat (lipogenesis)
The fat is stored on your body and even inside your organs.
The liver is especially prone to becoming fatty. Fatty liver is called non-alcoholic fatty liver disease (NAFLD). As much as 40% of adult Americans have NAFLD. Getting back into ketosis can help heal a fatty liver.
Before you can get back into ketosis you have to “burn” up all the muscle and liver glycogen stored in your body. Eating a low carbohydrate ketogenic diet will eventually achieve that goal, however, it might take 3 or 4 days. There are three proven ways to help you get into ketosis faster:
- Begin intermittent fasting.
- Conduct resistance training.
- Consume black coffee and carnitine.
Speed Keto can also help you get into ketosis within 24 hours
Fasting is self-explanatory, but if you want some helpful tips you can refer to this article: Intermittent Fasting and OMAD Guide
Resistance Training is the key to quickly getting back into Ketosis.
When you exercise, specifically anaerobic exercise, your muscles are primarily using muscle glycogen as energy. Keep the weight moderately heavy and the repetitions between 10-18.
You don’t have to go to the gym and lift weights, climbing the stairs, deep or partial knee bends, for example, are a couple of exercises you can do right at home.
Use a chair for stability, sit in the chair and without using your hands, stand up, then sit back down. Repeat until the lactic acid burn in your legs gets painful. If you can easily do more than 18 repetitions you can add weight.
Use dumbbells, a kettlebell or fill up milk jugs or water bottles with water for extra weight. Rest 20-30 seconds and repeat. Doing 3 or 4 sets per body part should deplete the glycogen enough to get you back into ketosis. If your muscles are sore the next day then you know you did enough.
“There are no gains without pains”Benjamin Franklin
The pain should come from a rise in lactic acid and not ligament or joint pain.
In the above video, I am using a BOSU balance ball. Exercising “off-balanced” improves core stability and fires your ancillary support muscles as your body struggles to maintain balance while you are exercising.
Training with balance balls helps improve your equilibrium and keeping good balance is absolutely essential as you get older. As you struggle to maintain the balance you stimulate more resistance within the muscle and burn stored glycogen faster.