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, focusing on the large body parts such as quadriceps (legs), Gluttonous Maximus (butt) and erector spinae (lower back).
You fell off the bandwagon and binged on too many carbs. What do you do now?
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”
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 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.
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 knocked 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:
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 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 dumbells, 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.
The “No pain, no gain” term is true.
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. Excersing “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.
This article from prevention.com states: One in three adults over age 65 has a serious fall every year. Approximately 20% of those (mostly women) become permanently disabled, and another 20% die within a year. Those stats are pretty eye-opening.
Black coffee and carnitine can also get you into Ketosis faster
Drinking black coffee on an empty stomach (fasted) can stimulate your body to release free fatty acids. It moves more fatty acids out of storage and into the liver to be converted into ketones (ketogenesis). This study shows: Caffeine also promotes epinephrine release and the release of fatty acids from adipose (fat) tissues.
Carnitine is an amino acid and was originally isolated from meat. Carnitine is the generic term for varies compounds that include L-carnitine, acetyl-L-carnitine, carnitine tartrate, and propionyl-L-carnitine. Carnitine tartrate is considered superior in its assistance with ketogenesis.
Carnitine plays a critical role in energy production. It moves fatty acids into the liver and mitochondria so they can be converted into ketones and used to produce energy. Carnitine is found in large amounts in skeletal and cardiac muscles. Carnitine is mostly found in beef and whole milk. Vegetarians can easily become deficient in carnitine.
In this study: Supplementation with high doses of acetyl-L-carnitine and alpha-lipoic acid significantly improved metabolic function while decreasing oxidative stress.