How Long Does Keto-Adaptation Take?

Ketosis is fat burning. If you have been living on sugar your whole life, and now you are switching your body to a completely different fuel source, your cells have to build new machinery for fat and new enzymes to break down a completely different source of fuel. This takes time. So, how long does it take to get into ketosis while fasting? If you are already really healthy, it could happen in maybe one week. But, on average, it is going to take about 4-6 weeks. 

How do you know when you are in ketosis?

• When you are satisfied after you eat

• When you can go long periods of time without eating and not be hungry

• You do not have sugar cravings anymore

• You are more focused

• You have less brain fog

• You have a sharper memory

• Less urinating at night.

How much sugar are you really eating. Check out the Nutrient list for each food in the Carb Manager.  Here is the blog on the Carb Manager. https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/

You cannot make the keto adaptation halfway. For example, you cannot do a diet with some sugar every day and expected to adapt. You have got to bring that sugar down to zero to make this work. It is all or nothing because in the presence of sugar your body will always burn that. It will not go after the fat. We are training your body to adapt to fat burning. Once you get there you will never go back because you are going to feel so much better and of course you are going to lose lot of weight.

In the keto-adaptation period, you might experience a few symptoms. But it is a good thing because your body is adjusting. 

Here are a few of these symptoms, and what you can do:

• Fatigue – take B5

• Cramps – take potassium (from vegetables)  and sea salt

• Bloating – take bile salts  (start will small amounts of healthy fats, slowly increase it)

• Sleep issues – take calcium and magnesium 

Give your fat adaption some time. It is going to work it, it always does. Increase your expectation of the time it is going to take and do not think it is going to take a day or two and you think it did not work so you quit.  It will work.

This Post has been condensed from Dr. Berg’s video, How Long Does Keto-adaptation Take? https://www.youtube.com/watch?v=fAEXglHDrPs

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

There are various ways to keep up-to-date on my Posts.

My focus is to maximize my physical performance and mental clarity and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

I invite you to follow my Blog https://2healthyhabits.wordpress.com/ Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available. Please Click Like when a Post interests you.

Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/ or follow on Twitter @LPolstra

If you send me an email at lpolstra@bell.net I would be pleased to add you to my email distribution list.

If you are reading this Post in my Blog and wish to contact me, please fill in this form starting with my email address lpolstra@bell.net

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Potential Benefits And Side Effects Of Intermittent Fasting

These side effects only happen during the transition phase. If you push through it, you can receive amazing health benefits. If you start the Ketogenic diet and intermittent fasting correctly, these symptoms should not be a big problem.

Potential Intermittent Fasting Benefits:

1. Weight loss (especially in the mid-section)

2. Cognitive improvements (focus)

3. Less inflammation (arthritis, autoimmune)

4. Skin will improve

5. Improved memory 

6. Improved quality of sleep 

7. Less hunger 

8. Fewer cravings 

Potential Side Effects of Intermittent Fasting: 

Continue reading “Potential Benefits And Side Effects Of Intermittent Fasting”

It is NOT Lose Weight to Get Healthy, It is Get Healthy to Lose Weight

It is a very powerful but simple concept.

If you focus on losing weight first and not the health part you may or may not end up healthy. Healthy people do not actually gain weight if you are truly healthy you are not going to be overweight in the first place.

The Health Indicators Are:

Continue reading “It is NOT Lose Weight to Get Healthy, It is Get Healthy to Lose Weight”

Part Two – Ketogenic Plan For Beginners

Part One covered the basics.

Part Two will cover the effectiveness of the Ketogenic Diet and Intermittent Fasting.

Keto with Intermittent Fasting work together because if you just do Keto without Intermittent Fasting and your metabolism is slow you may not achieve your weight loss goal because it would take a very long time and sometimes it will not work. Why, because the frequency of eating will trigger insulin.

Healthy Keto requires higher quality ingredients, grass-fed, wild caught, pasture-raised versus conventional type foods in dirty Keto. With Healthy Keto you are focused on nutrient-dense foods, with dirty Keto you are really just focused on keeping your carbs low. When you do Healthy Keto you end up looking a lot better than doing their dirty Keto.

The rule of thumb is do not eat unless you have real hunger.

When you are doing the healthy version of Keto and you are eating enough leafy greens and vegetables and enough healthy fats and you are improving insulin resistance. You are not only going to be full but you are going to be satisfied.

If you look at the pie chart, Carbs are 5% and vegetables are 5% of your total calories. If you look at the carbohydrates and vegetables and you minus the fiber giving the net carb it does not come out to a lot of calories.

If we look at the total carbs which would include berries, hummus, nuts and seeds there is a little bit of carbs in those and you combine the vegetables that is about 10% then we have 20% protein and then we have 70% fat.

The fat looks like a lot but realize, fat is basically double the calories of carbs or protein.

If we actually look at your food on the plate, half is vegetables, a quarter would be protein and quarter would be fat.  But because protein and fat usually come together, that is going to be pretty much half your plate.

The benefit of the vegetables are the vitamin C and minerals other nutrients and phytonutrients.

In summary, ideally when you wake up in the morning if you kept your carbs low you are not going to be hungry.  So skip breakfast and push it forward to the point where your breakfast becomes your lunch. Do not eat in the morning, you can have coffee or tea. Ideally your first meal would be at lunch and then your second meal would be dinner. This way you are having two meals a day. If you keep your eating to within a six-hour window (no snacks), that will give you an 18 hour fast. 

What is really magical about 18 hours as that is when the autophagy starts. You start getting some really cool benefits. To avoid snacking between the meals add a little more fat with lunch and dinner to be able to go longer.

As you start doing it and becoming more adapted you can cut back on some of the fat because you are going to be burning your own fat and your own fat is the healthiest fat that you can burn.

The key is this 18 hour fast is to eat enough fats for lunch or supper so you do have a need to snack. Do not eat after dinner until the first meal of the next day. You can drink fluids. Supplement with electrolytes and B vitamins for sure and sea salt that is a necessity. But do not eat anything between meals or after supper.

Common foods to focus on while on the Ketogenic diet plan: 

• Pasture-raised eggs, organic if possible.

• Shellfish 

• Fish 

• Sardines

• Organic meats 

• Cheese, grass-fed organic 

• Olives 

• Avocados 

• Veggies, 7 to 10 cups 

• Nuts 

• Seeds like Sunflower seeds.

If you are prone to kidney stones avoid nuts such as almonds and spinach.

Cheese has a lot of hormones. It is not good for people with prostate issues or people that have allergies.

This is the basic Ketogenic plan for beginners.

Part One covered the basic and the benefits of doing the Ketogenic Diet and Intermittent Fasting. In case you missed it here is the link https://2healthyhabits.wordpress.com/2022/05/27/part-one-ketogenic-plan-for-beginners-%ef%bf%bc/#more-2641

This Post has been condensed from Dr. Berg’s video, Ketogenic Diet Plan for Beginners

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

There are various ways to keep up-to-date on my Posts.

My focus is to maximize my physical performance and mental clarity and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

I invite you to follow my Blog https://2healthyhabits.wordpress.com/ Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available. Please Click Like when a Post interests you.

Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/ or follow on Twitter @LPolstra

If you send me an email at lpolstra@bell.net I would be pleased to add you to my email distribution list.

If you are reading this Post in my Blog and wish to contact me, please fill in this form starting with my email address lpolstra@bell.net

May you Live Long Healthy.

Yours truly,

Lydia Polstra

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