in today's video I'm going to be giving you the easiest framework to get into ketosis fast if you
follow these three steps it is almost guaranteed that you're going to be in ketosis in 12 hours
so if you're wanting to kick start a keto Journey or maybe you've had
a high carb day and you're ready to get back on track keep watching
hey guys welcome back to my channel if you're new here my name is Kait I'm a certified health and
nutrition coach I post videos twice a week here on YouTube talking all things insulin resistance
weight loss sleep and more so if you're ready to take control of your metabolic Health make
sure to click that subscribe button and you can also find me on Tick Tock and Instagram watch
your new posts every single day now I'm very passionate about the keto diet not only have I
seen huge improvements to my own health but also the health of hundreds of my clients through my
online coaching program keto start some of the benefits of the keto diet include weight loss
stabilized blood sugar increased energy decreased inflammation and improved mental Clarity I've also
worked with many people who have reversed insulin resistance and even type 2 diabetes keto can be
powerful but getting started and getting into ketosis can feel overwhelming you're changing
your metabolism after all and training it to burn fat for energy efficiently a skill that
a lot of us lost because our modern diets are so centered around carbohydrates but anyways
no matter if you're starting keto for the first time or you're trying to get back on track if you
follow these three steps you're going to be back on the path to success in no time step number one
is do 20 minutes of Sprints now if Sprints are not an option for you I do have a backup option which
I will get to in just a second so hang with me now for this step to make sense I need to explain
how our bodies use energy explaining it in the simplest way our bodies have two sources of energy
they can use carbohydrates and sugar or they can use fat carbohydrates are a quick energy source
the body breaks them down quickly and they enter our bloodstream as glucose this causes our blood
sugar to rise and our cells can use this energy right away our bodies can also store about 2 000
calories worth of glucose as glycogen in our liver and our muscles the other energy source we have is
fat fat takes longer for our bodies to break down so it can't be used for energy as quickly and this
is both dietary fat and stored body fat now the good thing about using fat for energy though is
that even the leanest individual has over 200 000 worth of calories of energy stored as fat
so once we do tap into our stored body fat we have massive amounts of it to use but there is a catch
our bodies will favor burning glucose when it's available because think about it if we have the
glucose ready to go in our bloodstream why would our body bother tapping into our stored fat for
energy now ideally humans should be metabolically flexible they should be able to switch between
using carbohydrates and fat for energy relatively seamlessly we should be able to use carbs for
energy when it's available and If we go several hours without eating we should be able to tap into
fat but unfortunately our modern diets have made us so reliant on glucose for energy because we
are constantly eating carbohydrates throughout the day because we are constantly snacking on granola
bars crackers and fruit in between meals we've become dependent on carbs and our bodies have
difficulty accessing fat to use for energy now if you remember I just mentioned that our bodies can
store about 2 000 calories is worth of energy from carbohydrates and we need to deplete these stores
before our bodies can start burning any meaningful amount of fat AKA get into ketosis anyways that
was a long-winded way of saying that to kick-start getting into ketosis we need to deplete our
glycogen and the fastest way to do this is by performing maximal effort exercise what we want
to do is perform five to ten Sprints for 20 to 30 seconds with a one to two minute rest in between
the harder you can work the faster you're going to burn through your glycogen stores and this
should only take about 20 to 25 minutes just make sure you do a proper warm-up before and a proper
cool down now if you have any physical limitations that are preventing you from doing sprints again
you can do these sprints on a treadmill you can do them on a rowing machine or on a stationary bike
but if that isn't an option for you you can do low intensity cardio Instead This can look like taking
a walk or hopping on a stationary bike and doing this at a leisurely pace for 30 to 60 minutes now
if you can't do any type of exercise at all that's still okay you can skip this step entirely and
just do number two and three it just might take a little bit longer step number two load up on fat
now a little bit after you've done your Sprints or your low intensity cardio you're going to want
to have a high fat meal this meal is going to be high in fat have moderate protein and have very
few if any carbohydrates from a macro standpoint you'll want this meal to be about 80 fat and 20
protein and again only Trace Amounts of carbs so choose a fatty cut of me it's like a ribeye
steak or a fatty fish like salmon cook it in lots of fat such as ghee or Tallow or one of the best
options for getting into ketosis which I'm going to talk more about in a minute is coconut oil
maybe add some egg yolks you can scramble those top your fish with some butter or olive
oil avocado can also be a good addition or a few olives but really the emphasis of this meal is on
fat now I highlighted coconut oil and there's a reason for that coconut oil is very high in
a type of fat called medium chain triglycerides also known as MCTS this type of fat is processed
differently by the body than other types of fat it goes straight to our liver and can be turned
to ketones quickly and this is why it's so great it can help you get into ketosis faster other
coconut and dairy products do contain MCTS as well but coconut oil has the highest concentration with
the exception of MCT oil which is 100 MCTS MCT oil is just a more potent source of MCTS and it's
usually made from coconut oil so even just taking a teaspoon of MCT or oil with your meal that's
going to help to kick start ketosis now I have a whole video on MCT oil and the other benefits that
come along with it which I'm going to link above and you can check out afterwards now before I get
into the third and final step I really want to emphasize one thing that is so important
when you're in ketosis this one factor can be the difference between you feeling absolutely
amazing when you get into ketosis and you feeling less than amazing let's just put it that way what
I'm talking about is electrolytes electrolytes are electrically charged minerals that play key
roles in muscle contractions immune function and our heartbeat when we don't get enough
electrolytes we can experience muscle cramps we can experience fatigue and other side effects
an obvious example of this is when people drink pickle juice to relieve muscle cramps
pickle juice is high in the electrolyte sodium and low sodium causes muscle cramps
now when we're in ketosis our bodies are excreting more electrolytes so it is extra important to
replenish if you don't replenish this is when people start to experience what is known as the
keto flu a lot of times the keto flu comes down to an electrolyte imbalance and the symptoms of it
can be avoided entirely if you just supplement them now when I say electrolytes I am mainly
referring to sodium potassium and magnesium now I really like sodi's everyday hydration
salts because they contain a perfect balance of the three they have no artificial ingredients
and they taste pretty great they are a way better source of electrolytes than Gatorade is plus they
don't come with any added sugar sugar of course will kick you out of ketosis you can either buy
the individual packets which come in a box which can be used as a dispenser or you can buy the tub
and sodi is made in Australia but they do ship worldwide if you want to check them out I'm going
to put the link in the description box down below and you can use code kate15 to save 15 off your
order so whether this is your first time getting into ketosis or you've been in ketosis before but
you did experience some of the side effects of the keto flu replenish electrolytes you can thank me
later but now let's get into the final step number three fast for 12 hours so with the exercise from
step one you should have gotten a good start on depleting your glycogen then with step two you
load it up on fat and maybe even some MCTS now it's time to completely deplete your glycogen
and get into fat burning mode and we're going to do this by fasting AKA not eating now when I say
fast for 12 hours this can be overnight anytime you're spent sleeping does count towards this
fasting time so don't eat anything but remember to stay hydrated drink plenty of water and supplement
electrolytes you can also have some unsweetened tea or some other no calorie no sugar beverages go
to sleep and then when you wake up in the morning you should be in ketosis now nutritional ketosis
begins at 0.5 millimoles per liter so if you have a blood Ketone meter that's the number you're
going to be trying to hit I also have a breath keto meter from the company biosense usually I
don't recommend measuring birth ketones the vast majority of products on the market they're just
not accurate biosense is the only one that is FDA registered and medical grade though and it's been
shown to highly correlate with blood Ketone levels they measure their ketones in a slightly different
metric known as Aces so the number you want to be aiming for is five Aces and the ketone strips you
pee on yeah those can be okay but only when you're first starting keto once you become fat adapted
they aren't accurate anymore so I don't really recommend using them at all now you might think
that shooting for hierarchy tones is better but that's not always the case for most people's goals
sticking between 0.5 millimoles per liter and 2.5 millimoles per liter or 5 and 25 Aces if you're
using biosense this is the place where you're going to maximize fat burning have good mental
Clarity and have stable energy any higher and you're going to get into therapeutic ketosis which
does come with additional neurological and healing benefits but this level of ketosis is difficult
to maintain unless you continue eating very very high fat or you're doing a lot of fasting it can
be done but for most people and their goals you don't need to be that deep into ketosis
anyways guys those are the three steps to get into ketosis fast let me know down below if
you've tried these steps before and if you have any other additional tips also in the
description box I'm going to put the link to check out sodi's everyday hydration salts which
I highly highly recommend because electrolytes can make or break your keto experience anyways
guys thank you so much for watching if you did enjoy this video you might also enjoy my video
on MCT oil which I will put right here if you want to catch up on my most recent upload you can find
it here and if you want to check out my coaching programs including my keto star program which I
mentioned at the start of this video you can find that here thanks guys I'll see you next time bye