Other thing that helps to get ketosis

(Salvatore Esposito) #1

Are there more things that I can do to get ketosis over eating less than 50 grams of Carbs?

(Allie) #2

Less than 20g and more exercise.

You could try fasting too but just eating below 20g carbs gets most people into ketosis quickly, although that is only the first part of it as keto adaptation is something else entirely.

(Jack Bennett) #3

+1 to fasting.

Intermittent fasting (IF), also known as “time restricted feeding” (TRF), can put you into mild ketosis after 16-20 hours. If you’re not eating anything, you’re certainly not eating carbohydrates. Your body will feed off stored fat.

These practices tend to support each other. Eating less carbohydrate during your eating window makes it easier to fast longer, because you’re already fat adapted. Conversely, fasting is much harder for a person who is accustomed to a dose of starch or sugar every couple of hours.

#4

HIIT Training, lots of cardio, fasting. That’s about it. You’re only going to pull it off at 50g if you’re very active. Most don’t.

(Todd Allen) #5

If your goal is to have higher ketones then taking a ketone supplement or MCT oil can help. But if your goal is fat loss those are probably unhelpful.

(You've tried everything else; why not try bacon?) #6

The point of a ketogenic diet is to reduce your insulin level. The point of an eating window is to limit the amount of time during the day that your insulin is elevated from eating.

In a healthy human body, insulin rises and falls continually throughout the day. A certain amount of insulin is necessary for life; Type I diabetics used to starve to death, because the inability of their pancreas to secrete insulin meant they could not absorb their food. The discovery of insulin and its use as therapy for Type I changed all that.

The problem with a high-carbohydrate diet is generally not lack of insulin, but an excess. Glucose is the thing that stimulates the greatest secretion of insulin, and carbohydrates are nothing more than glucose molecules arranged in various ways. Too much glucose in the bloodstream can be damaging, and the role of insulin is to get it out of the blood, so it won’t cause harm. One of the places excess glucose goes is into our fat tissue, where it is stored as fat. If we consistently eat a lot of carbohydrate, our insulin level remains elevated most of the time, trapping that fat in our fat cells. Over time we develop insulin resistance, which leads to all the other conditions associated with metabolic dysfunction.

Ketones in the blood are not the cure for metabolic dysfunction, but what they are is a sign of a low insulin level. There is a threshold above which insulin interferes with ketone production and traps fat in our fat cells. When insulin drops below that threshold, then ketone production can start, and excess fat can leave the fat cells to fuel the body. If insulin remains low enough for long enough, metabolic dysfunction will start to reverse itself.