Welcome back. So glad that you’re back into watching my videos. It feels like a little while since I have been creating regular content, but I’m back with a fierce force that won’t be controlled.
Today we’re talking about getting kicked out of ketosis, and what you can do to get back in so that you can get back to feeling great and losing weight.
Here are my top 3 ways to get back into ketosis, regardless of your experience. This will work just as well for you, as it will for your next-door neighbour, however, if you’ve been keto for a little while beforehand, you’ll find it much easier to get back in because your body already knows how to use fat for fuel.
Now, these methods might get you back into ketosis, but if you’ve been getting kicked out a few too many times this month, it might time to take things a little more seriously with the help of a nutritional therapist like myself. Otherwise, my upcoming “One-Pot Wonders” cookbook will help you create a batch of meals you can keep in the freezer. It could be the difference between last-minute fast food or healthy keto meal. YOu can get all the information in the description below.
So, let’s jump right in.
The first step to getting back into ketosis fasting.
Fasting for at least 20-24 hours can easily eliminate excess carbohydrate energy from your body, otherwise known as glycogen. Glycogen is the first energy source to be used up, starting with the glycogen in your muscles, and ending with the glycogen in your liver.
During a 24 hour fast, be sure to keep hydrated, and use electrolytes to ensure that you are able to hold onto the water you’re drinking. Hydration is ket during a fast, but electrolytes like sodium, magnesium and potassium are vital to feeling good during your fast.
I won’t lie to you. If you’re new to keto, doing a 24 hour fast will be hard. If you’re a diabetic, you’ll need to consult your doctor before doing any type of extended fast as this will likely impact your required insulin.
Next up, exercise, specifically HIIT.
High-intensity interval training targets your carbohydrate storage system. When you are close to your maximum effort, or otherwise known as your VO2 Max capacity, your body will use up stored glycogen in preference to stored body fat simply because carbs are preferentially used sustained at high intensities.
So what does this look like in practice? Well, one 30 minute HIIT session isn’t going to be enough to completely drain your glycogen tank, depending on how many carbs you ate the day before. I’d recommend coupling this technique with fasting to ensure you completely drain the tank.
HIIT can be many different exercises, but the main goal is to put in your maximum effort into short bursts of exercise. This might look like 20 seconds on, 10 seconds off, or 30 seconds on, 30 seconds off. If your local gym has a HIIT session, join in with the group so you don’t back down when it gets too hard.
The last and final method is easier said than done, but I’m going to include it anyway. Try to prevent it before it happens, and you won’t leave the metabolic state of ketosis in the first place.
Obviously, there are times when this is unavoidable, but if eating too many carbs becomes a habit and not just a rare occurrence, you might need to take a step back and re-access.
What could you have done to prevent that situation from happening? How could you have been better prepared for occurrences like that in the future? How can you prepare for your future self? There are all good questions to ask yourself. Don’t beat yourself up about it. We’re all human and we make temporary lapses of judgement. Don’t let that blame cause you to spiral out of control and throw out all your hard work.
Some simple tricks to use might be putting all the carbs in a box in the cupboard or having a few delicious meals stocked up in the freezer when the fridge gets low. You know yourself better than I do, so have a think about what your weakness is, and use all your energy preventing that weakness from ever happening in the first place.