Fast ketosis kick-starter to start burning fat immediately.
Starting the keto diet, a common question that appears in your mind is “when is the ketosis is going to start?” Or “When does my body start to burn fat for fuel”. This is very important, because as soon as ketosis process starts you will begin to lose weight. Today I’m going to give you a step-by-step guide to fast ketosis induction!
Doctor Atkins, the one who popularized the famous low-carb diet, suggested that if you reduce the intake of carbohydrates to less than 20 grams a day for about 7 days the ketosis will come to your life. This is very restrictive period and Doctor Atkins called it the induction phase [See: The Ultimate Ketosis Induction Phase Survival Guide]. During this restrictive phase, carbohydrates reserves in your body go down like mad. And when they achieve the needed point your body burns fat to produce energy.
You can enter ketosis fast – much faster than 1 week!
Food you should eat during a keto induction period must consist of animal protein, fat dairy products like country cheese, milk, butter etc. And don’t forget about eggs! Also, it would be good to add some leafy vegetables, such as spinach, cabbage and collards, or broccoli – but only in small amounts of half a cup per day. For oils, it is better to use medium-chain triglyceride oil [See: Everything you need to know about MCT Oil]. In addition to your salads use some coconut oil. It is very helpful.
Another important thing on how to speed up a keto induction period is to increase the fat to 65% or more of your daily caloric intake. This is not an easy task to do, but it will bring you the result and it happens very soon.
But, what really matters is to do some exercise. Choose which one you like, it could be dance or yoga, and do it. The higher the intensity of your workout, the more likely you are to tap into your stored glycogen reserves and deplete them, thus entering ketosis. You have to work out. Without sports your life will never be in harmony.
Here it is. The no-fuss, step by step guide to fast ketosis induction.
When I say fast ketosis, I mean fast. With enough dedication, following the below steps I can enter ketosis in a day. This is great for me as it means I can have cheat days, a pizza or bowl of pasta from time to time and not have to fear spending weeks no longer in the ideal fat burning zone. The next day I can really push myself and enter ketosis in a single day, or I can take it a little easier and make it a 2 to 3 day process. So the first and most important step is…
1. Cardio, cardio, cardio!
I know, you probably hate cardio, most people do. I did when I first started my ketosis and weight loss journey (I’ve come to love it though). But if you want to get into ketosis as fast as possible you need to use all the carbohydrates / glycogen stored in your body as fast as possible. Until you do that, the ketosis induction won’t begin. For fast ketosis induction, I do 2, sometimes even 3 sessions on my exercise bike per day for the first few days.
For optimal bang-for-buck cardio, you want to be doing High Intensity Interval Training (HIIT). This is intervals of extremely high intensity, make-you-wanna-puke exercise, followed by an interval of recovery. Rinse, repeat. Examples of HIIT would be:
- 2 minutes of power-walking on a treadmill (around speed setting 6 for me) as a warm up. Then 30 seconds of full paced sprinting (setting 14 works well for me), then 60 seconds of walking. Repeat this for 20 to 30 minutes, depending on fitness level.
- Exactly the same as the above on a bike, eliptical, or any exercise you like – just don’t cheat yourself on the intensity!
2. A good thermogenic / fat burner
I highly recommend a good thermogenic fat burner for 2 reasons. Firstly, they can aid in fat oxidation, encouraging your body to burn fat for fuel. This will assist with fast ketosis as well as energy once the carbs are depleted. Secondly, they contain stimulant complexes that can also assist with energy levels throughout the day, which will be low until you’re a few days into ketosis already. My recommendation is and always has been 2Shredded by Beast Nutrition (I am in no way affiliated with them, this is just my honest opinion from experience with many thermogenics over the years).
3. Eat your way into fast ketosis
The third and final point is to ensure you eat right and eat strict, for the first few days in particular. You may be able to enter ketosis as fast as I do (1 day) but you don’t want to risk falling out of ketosis again in the first few days whilst your body is becoming keto-adapted. Stick with 0 grams (yes, ZERO grams) of carbohydrate for the first 3 days. Not even salads. Don’t worry, your body is built to survive even the harshest of punishment. It won’t even notice if you haven’t had your greens for a few days.
You can work out your own meal plan, or get some ideas from my 7 Day Ketogenic Diet Plan for Instant Results, but for me the biggest savior is eggs. Eggs are full of healthy fats, high in protein with no carbs and they’re power-packed with all kinds of vitamins.
That’s all it takes for fast ketosis induction. Let me know in the comments below if you have any questions!