On an average diet, with moderate or high carbohydrate content, our bodies use glucose for energy. What is special about the ketogenic diet is that it radically disrupts the way in which our metabolism works. Thus, once we minimize our carb intake and manage to deplete the glycogen stores from our muscles, the body will stop utilizing glucose for fuel and switch to ketones. Ketones are synthesized in the liver from fatty acids and they basically tap on the body's fat deposit. In other words, when you manage to reach ketosis, that metabolic state when your body is using ketones for energy, you are basically accessing and burning your fat stores.
Reaching ketosis can be pretty hard. First, the foods that you're allowed to eat are not among the most appealing culinary choices that one could make. Second, the depletion of glycogen that accompanies the transit to ketosis will take its toll on your body through fatigue, dizziness and headaches. Fortunately, all these can be prevented or at the very least minimized if you try to speed up the phase of glycogen depletion and readjust your lifestyle according to the demands of your new metabolic state.
Here are a few tips to help you achieve just that.
1. Good ketogenic diets are high in fat, moderate in protein and (very) low in carbs. The amount of time that it takes to reach ketosis is dependent on multiple individual factors, like previous diet, macronutrient distribution within the ketogenic diet, physical activity. The faster you get rid of your glycogen stores, the faster you reach ketosis. One way to speed up glycogen depletion is to try to eat as much fat as possible and little to no carbohydrates and protein.
2. Intermittent fasting associated with a high-fat diet will also help you deplete glycogen fast. My favorite IF protocol is the 18:6 version (18 hours of fasting; 6-hour eating window). Depending on your lifestyle and personal preferences, the 16:8 protocol is also a great choice.
3. Follow a good glycogen depletion workout plan. A good exercise plan should focus on intense muscle work and quick repetitions. You should aim for 15-20 reps/set and it would be great if you could lower the amount of weight you're using and avoid going to failure. When I transit to ketosis and can't wait to get there, I usually reduce my weights by a third. Play with it until you find your own fit. Here is a link to one of my favorite glycogen depletion workout plans. You can use it as such or as a model for your own workout regimen.
4. For every unit of glycogen deposited in your muscle your body stores three units of water. That's the reason why you lose a lot of water and almost no fat at all before you reach ketosis. Unfortunately, during the transition period, fat stores are not yet fully accessed. The elimination of water and the low carb diet will lower your sodium levels, which, at its turn, will cause headache, fatigue and dizziness. You can avoid all these very easily by increasing your sodium consumption. I usually drink one cup of bouillon or broth before and after my workouts, which is the time of the day when my sodium levels reach the lowest points.
5. Drink more water.
6. A ketogenic diet, especially one which relies almost exclusively on fat, is for most of us rather unpleasant and, let's be honest, it deprives us of the joy that food brings to our lives. Fortunately, there are still some tasty options out there that we could take advantage of when we're cruising to ketosis. The rescue comes from the Paleo camp and its culinary achievements. Some of the Paleo foods that can be eaten on the ketogenic diet are so good that they feel like cheat meals. If you love your carbs, there are many delicious carb-emulating Paleo foods that will not interfere with your ketogenic lifestyle. My favorites are the aglio e olio Paleo pasta and the phenomenal chocolate avocado cake.
Good luck, dear ones, and may you reach ketosis fast and easy!
great advice Ioana, very wise and leading to a healthy lifestyle
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