How To Get Into Ketosis FAST! #kickstart2019

How To Get Into Ketosis FAST! #kickstart2019


(uptempo dance music) – Hey, munchies! Happy Monday! Welcome if you’re new, I’m Alyssia. It is the new year and
I know a lot of people are trying out a ketogenic diet. And while I do think
it’s not for everyone, it can be a great tool depending
on your needs and goals. For weight loss, it can be super-helpful, but it is a commitment. It’s restrictive. You’ve got to do your
research and really understand what your body is going through. If you need to learn more, I suggest watching my Keto
101 video before this video, or else you’ll be pretty confused. And I’m not going to answer all of your basic keto questions
in the comments here when they are likely
answered in the first video. Today, we are talking
about getting into ketosis and really avoiding that
keto flu which is so real. First, it’s important to note
that experiencing the keto flu and the symptoms that come along with it, while uncomfortable, are normal. You are changing fuel sources when you go from burning sugar to fat,
and your body needs to adjust. Symptoms of the keto flu
can include tiredness, cramping, mood swings, brain fog, dizziness, and just
general flu-like symptoms. It is not fun, and it
can last days to weeks depending on the person. But there are some things you can do to make it pass more quickly. I’m going to talk about six of them today. Now, these are not quick fixes but details that you can focus
on to help with the process. Everyone is different, and it will take different amounts of
time to get into ketosis because we all have unique metabolisms, carb tolerance levels
and insulin resistance and of course, our previous diets will also affect how
we metabolize glucose. So, I won’t say these
will get you into ketosis in 24 hours or whatever, but they might. It depends on you. It usually takes me about 48 hours or a little less, but I do have friends who need a solid week to get into ketosis. So, if that’s you,
first of all, I’m sorry. But if so, you definitely wanna implement some of these tips ASAP. The most obvious and most important is to keep your macros in check. Keep carbs down, keep fat up,
and keep protein adequate. When getting into ketosis,
focus extra on the carb count. The closer to zero the better. Less than 20 grams for sure, less than 5% of your total intake, but
in that transition period, the less you can consume, the faster you will get into ketosis. And that’s less time for those sucky keto flu symptoms to stick around. Once you are in ketosis and feeling good, you can adjust your carb
intake and find your tolerance by testing your ketone
levels appropriately. The same goes from protein. You can really take in less protein for that transition period. A few days isn’t going to
affect your muscle mass, and it will help you get
over the flu more quickly. Because remember, too much protein can lead to gluconeogenesis
which is when protein converts to glucose,
and we don’t want that. I talk about that in
my Keto 101 video, too. So in that transition
period, you want less carbs and protein than you even
usually have while in ketosis and you probably want to up your fat by about five to 10% too. Next, know what to eat more and less of or none of for that matter. Consume more coconut oil. It is totally a good thing. Coconut oil as is is great or MCT oil. MCTs help with ketone production and are really easily
absorbed for instant energy, so more coconut oil for sure. Less dairy, in fact, I
recommend cutting the dairy completely while you’re
getting into ketosis. Milk still contains carbs
which we want less of during this period for sure. And dairy raises insulin levels which can of course, impact ketosis. I have read and talked to people and found that it really
depends on the person. For me, when I am in ketosis and checking my blood ketone levels,
they are not as high when I eat dairy. For some people, that’s not the case. When you’re transitioning,
why make the keto flu last longer than it has to. Just go without the dairy
and eliminate the risk. Less sweeteners, obviously, no sugar because that is pure carbs. But even sweeteners can
affect insulin levels depending on the person
and the type of sweetener. Again, why take the risk? If you need to sweeten
your coffee, you do you. But, if you are in the
misery of the keto flu and wanting it to be over, I
say, go without the sweetener for a few days and expedite the process. The next tip is to consider
intermittent fasting or fasting in general. Intermittent fasting
helps you burn fat as fuel because while your fasting, you aren’t putting any sugar or
glucose into your body. So your body can then turn
to fat as its fuel source. There is a lot of information to cover, and I don’t wanna make this
whole video an hour-long, but it could be valuable. If you are interested in learning more and want a video on
intermittent fasting or fasting, let me know, and I’ll get working on that. But, yes, it can and does help
you get into ketosis faster simply because, think about it. The only thing keeping you from ketosis is glucose and carbs. If you cut out eating everything, you cut out any possibility
of getting carbs into your system and give your body a chance to adjust to burning
its stored fat as fuel. You can also do what’s called a fat fast, where for a period of time you eat upwards of 90% of your calories from fat as opposed to the typical
70 to 75% for the keto diet. And that can help get over the hump of getting into ketosis as well. Next, get moving. Increase your cardio a bit and it doesn’t have to be anything crazy. When you’re in the
middle of that keto flu, I know, working out
sounds and feels terrible. But when you exercise, you burn glycogen stores or excess glucose. And if you’re fasting, then working out can drive up ketone levels even more. Even walking can help,
so if you feel miserable but can get out and take a stroll, it may help you get through
the flu a little bit faster. I also wanna touch on
water and electrolytes. They are related, but
it’s sort of a two-parter. First, water helps with
digestion and eliminating toxins, but it is especially important
while getting into ketosis and really if you’re doing
a keto diet in general. Ketogenic diets are very dehydrating, and you wanna make sure
you’re keeping your liver and kidneys functioning properly. Of course, you want to do
this for your own health first and foremost, but,
also in terms of getting into ketosis, so that
your body can mobilize and burn fat and produce ketones weekly. On low-carb diets, our
kidneys flush out salt, potassium, calcium, magnesium,
and of course, water which is why people lose water weight during those first few weeks. But that dumping can cause
electrolyte imbalances which is really what causes
so many of the terrible keto flu symptoms at all. At the same time, if you
are drinking more water, you’re also flushing more out. So you do want more water, but that’s also why on a keto diet, you
may need more sodium or salt. A lot of times, we hear that we should be consuming less sodium. That is not typically going
to be the case on a keto diet. You’ll probably need more sodium. And you’ll likely need
more in that transition into ketosis too, to help
you from feeling like crap. If you are getting headaches,
try getting in some more salt. That really helped me. You also might need more
potassium and magnesium. If you get into ketosis and
are still not feeling tiptop, you may wanna consider
supplementing those. And I guess last, it is
worth mentioning that exogenous ketones are also an option. And if you don’t know, those are ketones that come from external sources like BHB salts and usually you mix em into a drink or something like that. I don’t personally turn to them. My logic is, if my body can do it on its own with natural sources, like regular food, then I don’t
wanna use anything external. But, a lot of people swear by them, and I guess I do use MCT
oil which is technically a supplement and not a whole food, but I don’t use exogenous
ketones as a quick fix. It takes me less than 48
hours to get into ketosis, so I know they aren’t necessary. But I’m not going to
lie to you and tell you that they aren’t an option either. Just make sure you do your own research because I know that a lot of companies aren’t always transparent
about what you’re getting in that little packet as
well as the ingredients and the amount, and of
course, we still don’t know the longterm effects of these supplements. They’re also very expensive and don’t digest well for some people, and that’s also true for MCT oil. So those are my top functional tips for how to get into ketosis faster and minimize the effects of the keto flu. Remember that these tips are
really for the transition and not advice for your
time in ketosis necessarily. I acknowledge that a keto
diet is very restrictive. So the less restricted you have to be to stay in ketosis, the
better that is long-term, but the more restrictive you
can be during that transition, the less miserable you’re
going to be for that time and the quicker you’re gonna
get to the good stuff, right? I hope you found this helpful. Let me know if you want more like this, or like I mentioned,
that intermittent fasting or general fasting video. And remember with any diet,
but especially with something like the keto diet where
you’re taking your body through some pretty intense transitions, you really wanna know what’s going on and do your own research. Don’t just listen to anyone who says any one thing that worked for them. Because it’s really very specific to the individual, and if you don’t know what’s going on in your
body, you won’t know how to properly navigate the diet or change it to work for you. Thanks so much for being here. I will see you tomorrow
for a brand new episode and remember, it’s all a
matter of mind over munch!

100 thoughts on “How To Get Into Ketosis FAST! #kickstart2019

  1. Anyone else dealt with the dreaded keto flu? ๐Ÿ™‹โ€โ™€๏ธ Share your tips in the comments!

  2. Great job, I think you covered all bases and were clear and concise and swift. This could have been a snooze fest but it wasnโ€™t. I stayed interested because you didnโ€™t spend too long on any particular point. Great job. ๐Ÿฅณ. Happy New Year.๐ŸŽ†

  3. I went thru keto flu but it wasn't as bad as I thought it'd be and it happened 2-3 weeks into keto. I noticed I had a headache that wouldn't go away & one day I literally could not see well enough to drive my car. I ended up drinking powerade zero, adding a multivitamin with selenium and magnesium and just powering through it.

  4. Keto is bad it was first invented for people with epilepsy. This can later cause more serious problems. Our bodies need carbs, it qas made to consume them in moderation of course.

  5. She says keto is not for everyone? So how do you know which diet is the right one for you for fat loss? I'm overweight but have very low blood sugars and pressure. I get clammy/jittery if working out while fasting. I do suffer from hyperhidrosis so maybe I dehydrate extra fast. I tried frutarian, vegan, WW, but felt I had to eat too often. I dont know what to do ๐Ÿ˜“

  6. Excellent overview! Definitely on point with paying attention to the water/ electrolyte balance situation! Itโ€™s worth the $ to invest in a high quality carb-free electrolyte mix! In 2018, I lost 80 lbs following a Ketogenic Lifestyle and walking 5 days a week. I also turned 50yo and I donโ€™t ever plan to go back to the SAD (Standard American Diet)! Dr. Westman at Duke University is seeing his patients reverse Type 2 diabetes in as little as 12 weeks! Dr. Berg has tons of informative videos as well. SUGAR is the enemy, not fat.

  7. Such an awesome video as always! These are all great tips from my experience with getting into ketosis- I'd never tried to cut dairy, but that seems like such a smart idea! I would love to hear your thoughts on intermittent fasting!

  8. Yes, please do a video on Intermittent Fasting! Thank you! We love watching your videos…you make learning fun!!

  9. How do we determine how much potassium, magnesium, calcium & salt we should be taking in during our keto diet? I've watched Dr Berg & talked to friends, but not getting a same answers. I also take a blood pressure med (Losartan) & a diuretic (hydrochlorothiazide).

  10. Fantastic video! My question is – what does a keto diet (especially the initial rapid transition) really look like in practice? In my mind, most "high fat" foods are either just oils (which I usually drizzle on top of something) or nuts (which I eat as snacks). What do primarily fat MEALS look like? Are you basically just eating avocados all day?

    Thank you! As always, love the informative yet always non-judgmental content.

  11. Yes please to intermittent fasting! I started this late last year and I'm definitely seeing some benefits but would like to learn more.

  12. One thing that I would be really interested in knowing is, can someone with fatty liver benefit from ketosis? Because I have been told to avoid all animal fats and to limit my plant fats. My thoughts are keto diet would be detremental for fatty liver but I'd be interested to know the effect on the liver.

    I have also found out, just through looking through information on different diets, that people with type one diabetes should not go into ketosis. There is a Sawbones podcast, the episode on ketosis, that talks about that.

  13. I would suggest starting with a 2 week SUGAR detox. Once you get over your sugar addiction everything else becomes easier.

  14. Do a 3 day fast. Most people have never gone longer than 20 hours of no food in their life so it sounds scary. I honestly find that not eating for 3 days easier than cutting calories for 3 days. You'll most like get into ketosis in 3 days, then keto will be easier once you get past this slightly uncomfortable 3 day fasting period.

  15. How long should you do the keto diet? I was told not to be in KetoDiet long term or else youโ€™ll get fatty liver and your organs wonโ€™t work properly.

  16. You know your stuff ๐Ÿ˜Š Yes to the intermittent fasting video. I already do Keto and IF but always keen to learn more ๐Ÿ–’

  17. ok so super dumb question, what about using Gatorade to restore electrolytes? Or is that a no because of the refined sugars?

  18. I have no idea what to eat to get the 75% fat…. Feels like there's not much options at all apart from avacado n nuts and oils

  19. Question: if you cut out almost all carbs, dairy and sweeteners to get into ketosis faster, won't adding them back into your diet when you are in ketosis knock you back out of ketosis?

  20. Yes you are so pretty. Are you winking at me. So cute. I think I have to subscribe to your channel I have to keep my eye on that pineapple

  21. Check this out under ยฃ3 https://www.ebay.co.uk/itm/The-Bulletproof-Keto-Diet-Digital-Book/133084351875?hash=item1efc720d83:g:Vd4AAOSwigpdAqno

  22. I have been on the keto diet for about three months have a blood Keytone meter and have never been in ketosis yet I have run my protein from 65 g all the way to 150 g and still nothing. Anybody know what the problem could be, Iโ€™m desperate?

  23. I had it for the first few weeks, it was insane. From feeling tired all the time to having a foggy mind. I even had itchy skin all over. Once I got it under control it went away and since then I have made sure not to challenge this dreadful monster. I keep my diet as consistent as possible so I don"t have to experience it again.

  24. Gluconeogenisis doesn't quite happen as easily as you are portraying. Eating too much protein won't kick you out of ketosis as easily as we think, once we are fat-adapted. This very informative video by Thomas DeLauer explains why, even though there is some truth to it, but that it doesn't happen so easily. https://www.youtube.com/watch?v=D27TPrnsDcY

  25. It takes 1 DAY!
    If I want to get to get into Ketosis (don't do Keto all the time) I water FAST for 24 hours and do some HIIT during 20 min and every time this kicks me back into Ketosis.

  26. You can lose weight by cutting back on food and still eat carbs etc. My mate was over 20st he eats loads of chicken and rights he got down to about 11st so keto isn't needed.

  27. I'm still struggling to keep my fat high and my protein low. I'm on day 3 right now and don't rly know what state I'm in. I've eaten Avocados, eggs, Brokkoli, some spinach, chicken and I will eat some sea food today. I also try to put some fat in my coffee (coconut oil and butter, maybe some whipped cream). I haven't really had any symptoms accept some tiny headaches and cramps. I hope I'm on the right way haha. Still quite hard for me to eat like that and like I said, I can't really afford any ketosticks or anything so I don't really know when I'm in ketosis

  28. Thought I did enough research but didnโ€™t even know about the Keto flu, explains why Iโ€™ve been so fatigued. Hope it lights up, been effecting me quit a bit at work

  29. Hi

    I enjoy your video and all the valuable info that you shared with us and boy I learned a lot about ketosis and keto diet plans. Hey I want to loose weight and to have ideal BMI, I have to get rid of extra 20 pounds, one of my friends recommended me this healthy diet product shorturl.at/esIJZ and I don't know whether this is the right one or not. They got lots of good testimonials and reviews but if someone could take a look and say that would be great

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