How to Get Into Ketosis Faster Without Exogenous Keto Supplements.
If you recently started the ketogenic diet or you’ve been doing it for sometime now, I believe you’re going to find this article really useful. Why?
Today I’m revealing the best five keto for weight loss tips for beginners so that if you’re just starting on the diet, you can begin on the best possible footing. And if you’ve been following keto for a while but you’ve got questions, you see where you’re going wrong and do a course correction.
Now if you want to burn fat and lose weight faster while on a keto plan or if you’ve already had some experience with this diet then you already know that in order to burn more fat for fuel the goal is to reach ketosis. Ketosis is a metabolic state in which your body begins to use fat for energy rather than the glucose from carbohydrates for energy.
Due to the fact that this diet is designed with a very low carbohydrate intake you’re already setting yourself up for depleting your body of stored glucose. The good news is that there are definitely ways that you could do this faster and there are ways that allow you to burn more body fat on this diet plan.
Keto for Weight Loss – How to Speed Up Weight Loss on Keto
#1. Fat Fast
The first keto for weight loss advice is with a fat fast. Most of you already know that fasting involves a period of not eating followed by a period of time that you’re allowed to eat.
However, there’s another way that you could mimic the same effects of fasting just by eating a very low amount of calories throughout the day. It’s called fat fasting. It’s a really great method for someone that’s just starting out with keto and wants to reach ketosis faster.
It’s also really great for someone that’s recently knocked themselves out of ketosis and wants to get back into it quickly. Perhaps you had a cheat day or you accidentally ate something that wasn’t supposed to really be on your diet plan to begin with.
Now it’s recommend not doing this for longer than 2 to 4 days because that’s all you really need to jump start your fat loss even if you really messed up on a cheat day.
With the fat fast method you would have somewhere between a 1,000 – 1,200 calories a day and you can have those calories at any point of the day. Again remember there are no fasting and feeding windows.
Now you’re not only going to eat a low amount of calories but you’re also gonna change your macronutrients split. Here’s what I mean.
Normally on a keto diet you’ll be having roughly 70 to 75% of your diet coming from fat, 5 to 10% of your diet coming from carbs and about 20 to 25% of your diet coming from protein.
However with a fat fast, you would be having 80 to 90 percent of all your daily calories coming from fat. A lot of people would immediately assume that having such a high fat intake would naturally make you fatter. But it actually does the exact opposite.
It forces your body to quickly adapt to using fat more efficiently for energy.
To hit such a high percentage of fat you have to be careful not to eat too much protein and obviously you’re avoiding almost all carbs.
A couple examples of what you could eat would be things like coconut butter, fat bombs, stuffed avocados, high-fat fish like mackerel, salmon or sardines with added fat like olive oil, and macadamia nuts.
To make this method super simple some people simply eat a block of cream cheese throughout the day. The reason is because the block of cream cheese is going to be right about a thousand calories. And it’s also gonna have over 80% of those calories coming from fat.
Now I don’t typically recommend this simply because there are healthier more nutrient-dense options out there. Other than just cream cheese all day long.
However I want you to know that many people report that this is a very easy way to have a successful fat fast. It’s not very nutritious but it does seem to get the job done.
Again if you have the ability and the time to cook you could think of a million better and more nutritious options.
#2. Exogenous Ketone Products
Our second tip to help speed up weight loss on keto is a little discussion on exogenous ketone products that you see in online and offline advertisements. My recommendation is to stay away from them.
These are supplements that suggest that you can get into ketosis faster. By ingesting ketones to get your body to start using those ketones for fuel.
There are many people who would disagree with me because these products are really popular these days. There are many offers online you see everyday of these exogenous ketone supplements.
However, the fact remains that all those exogenous ketones are a multi-level marketing scams. These supplement companies claim that just by taking a supplement you can get into ketosis in one hour as opposed to three to seven days.
And a big way that they fool everyone is with the keto test strips. These ketone products will trigger the test strips to say that you’re in ketosis when you’re actually not.
Your body is very smart. It has to go through natural hormonal and chemical reactions to enter ketosis.
You enter into ketosis by taking away carbohydrates or by depleting glycogen stores through methods like low carb dieting, prolonged exercise or by fasting.
All of these methods involve taking away fuel sources from your body to push your body to start using fat as its primary source of fuel.
On the other hand these supplement companies want us to believe that instead of subtracting we can just add ketones and our bodies will randomly switch into ketosis, even if you haven’t spent the time depleting your glycogen stores.
In reality this can slow down rather than speed up the fat burning process on the ketogenic diet. Keto supplement products like liquid ketones, keto protein powder and exogenous ketones in general are just not the way to get your body into ketosis.
So my recommendation is to stay away from these keto supplements being thrown at you. Don’t waste your time and money. Instead use the natural fast ways to get your body into ketosis quickly.
#3. Intense or Prolonged Exercise
Moving on, my third tip for speeding up weight loss with keto is through intense exercise or prolonged exercise. Now prolonged exercise where you train for a couple hours can wind up doing more harm than good.
So instead I’d like to focus on intense exercise which can provide all the benefits without the drawbacks. Once again you’re gonna get into ketosis and begin producing ketones essentially burning fat as your primary source of fuel only after you’ve already depleted your glycogen stores.
One of the best ways by far to deplete your glycogen stores with your workouts is by lifting heavier weights, in general increasing the intensity of your workouts.
As opposed to aerobic workouts like jogging, anaerobic workouts will preferentially use glycogen for fuel. Not only will focusing on anaerobic training help you burn through your glycogen stores but it’s also a way to prevent muscle loss while you burn fat.
So this is once again a win-win situation because muscle loss is a very common threat to anyone who’s trying to cut.
While you’re cutting regardless of whether you’re doing the ketogenic diet or some other diet approach, it’s gonna feel very difficult to match the same weight load that you were using for your exercises before you were trying to lose weight or burn fat with a diet plan.
Over a long cut you’re inevitably going to be sure to drop the amount of weight that you use for at least a couple of your exercises. However, I need you to do everything you can to fight for every inch before decreasing the weight load that you’re using.
What I mean is push yourself to maintain the same way as long as you can.
An example of this would be if you normally bench press 225 for 8 reps. When you start cutting, 225 may feel significantly heavier than what it felt like before.
But instead of giving in to the urge of immediately dropping the weight that you’re using, you want to fight for every last pound. This means you might only be able to do 7 reps the first week and then the following week only 6 reps. Two weeks later you might be down to only five reps.
But push yourself to stick to that same weight load until your rep range gets really low. Then you can drop down to a new weight.
Again the reason for this is because as a natural your muscle strength is directly linked to how much muscle you lose during a cut. So if you easily give in every time that you’re feeling weak you’re only going to accelerate the process of getting weaker faster while cutting.
If you can somehow increase intensity during a cut that’s ideal but that’s something that’s really only going to happen to absolute beginners. So at the very least do everything you can to try to match it.
#4. Adding Cardio to Weight Training
Since we’re on the topic of exercise our next keto for weight loss tip for reaching ketosis faster is by adding cardio. This will consistently deplete your glycogen stores and burn more fat.
Like I already said by performing an intense weight training session with heavy weight you’ll deplete the majority of your glycogen stores by doing cardio directly after your weight training workout.
You’ll be able to deplete even more glycogen stores and if they are already depleted you’ll switch over to primarily using ketones and fat for energy. If you do cardio, even low intensity steady-state cardio before your weight training session you won’t have the energy to work as hard as you can while lifting weights.
We’ve already discussed how that could negatively impact the amount of glycogen that you deplete and how a less intense workout will produce more muscle atrophy throughout a cut.
But another thing you should know is that a less productive weight training session can impact EPOC. EPOC stands for Excess Post-exercise Oxygen Consumption.
This essentially occurs because your body needs energy to repair your muscles after you’ve challenged them with some heavy weight training. It allows your body to continue burning fat after the workout is over. You can create more EPOC by doing weights first and then finishing off with cardio.
This way you get the fat-burning benefits of cardio after depleting glycogen stores from the weights and you still continue burning fat after you’re done.
#5. Keto With Traditional Fasting
The last keto for weight loss tip to get you into ketosis faster is by going the route of traditional fasting. I know we already spoke about fat fasting in our first tip. However, you can do more of a regular combination of keto with traditional fasting for a very powerful effect.
This is by far one of the best ways because when you have periods of not eating throughout the day, not only do you drop insulin to very low levels allowing you to burn more body fat but you’re also not taking in any carbs. In fact you’re not taking in any calories at all.
So from a fat loss perspective it’s a win-win-win situation. Now even though you can try a OMAD, (One Meal A Day) or the Warrior Diet to get into ketosis faster. With these diets you fast for 20 hours at a time. However you don’t have to go the whole day without eating to experience the extra benefits from fasting when you combine it with keto.
A simple intermittent fasting approach where you have to fast for 16 hours of the day and you have an 8 hour feeding window just that will help quite a bit.
As long as you stick to the ketogenic diet macros and food options during your 8 hour feeding window you will speed up fat loss. Not only will it help you reduce your overall caloric intake but it’ll also help you enter ketosis and start using ketones for energy faster.
Your body will naturally burn fat to produce ketones whenever glucose stores are low or depleted.
There’s really three major times that your glucose stores are going to be completely depleted. One of these is by fasting. The second way is when you eat a ketogenic diet and the third way is after intense or prolonged exercise.
By combining the top two ways into one diet you can bet that you’re going to accelerate your fat loss.
These are the top 5 ways to speed up weight loss faster with the ketogenic diet. If you’re a beginner to keto, it can be quite overwhelming in the early days on how to enter into ketosis quick. We hope these tips will help you.
By combining these methods with a proper keto diet plan, you will reap the benefits of keto and sustainable weight maintenance.
Sometimes too it can seem a little confusing not knowing where to start. If that is the case and you want to know how to setup and execute a ketogenic diet that gets you into ketosis and burning fat fast, then there are plans that can help you get started.
There are ketogenic diet plan as well as other diet approaches that not only gets with done-for-you plans, you can also get the program tailored to your lifestyle for the maximum benefits.
If you have any comments or recommendations, leave them in the comments section below.
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