This episode is going to review my top
tips to get into ketosis and burn fat fast. For those who aren't familiar with ketosis, I'll
be doing a quick review about what ketosis is, how to test to see if you're in ketosis,
the benefits of ketosis for fat loss, and as promised what you can tweak in your
lifestyle to get into ketosis fast. If you're looking for science backed information about a
sustainable weight loss habit, change in mindset, be sure to subscribe to this channel and turn the
bell on to get notified each week. When I post a new video, I'm Dr. Morgan, Nolte a founder
of the Weight Loss for Health online program and the Reshape Your Health podcast. Each week.
I bring you new content to give you the tools and inspiration.
You need to weigh less and live more.
Let's get started with a quick review of ketosis. Ketosis is actually a metabolic state in
the body that occurs when your body runs out of carbohydrates for energy, which is its
preferred form of fast energy and has to switch to burning your stored fat for fuel ketones are a
by-product of this fat metabolism. These ketones can be detected either in blood breath or urine.
I recommend the keto mojo device because it's far more affordable than the breath reader.
It's an
accurate device, and it comes with a blood ketone and blood glucose strips. Both of which provide
a valuable information for your health. I will link to that device in the description below this
video. I recently did this video that talks about how to use this Keto Mojo device to test for
blood glucose and blood ketones. That will also be linked in the description below this video
for you to check out next let's pivot and talk about the many benefits of getting into ketosis.
Now for the record, I recommend cycling in and out of ketosis, staying in ketosis all the time, in
my personal opinion, what are required too strict of a lifestyle.
And that's just not my jam. I
like a little more flexibility and moderation. The primary benefit of getting into ketosis
in my opinion, is that it signifies you're burning fat for fuel. What should line up with
lower blood glucose and blood insulin levels? It helps reverse a condition called insulin
resistance. Research has shown that insulin resistance and inflammation are at the heart of
many chronic conditions, including obesity type two diabetes, heart disease, cancer, dementia, and
more.
Another benefit is mental clarity and focus. It's true. When you first switch over to
a low carb intermittent fasting lifestyle, you may experience temporary symptoms of the
keto flu like irritability, sugar, cravings, headache, and fatigue, but your body will
become more metabolically, flexible and able to efficiently switch from burning carbs to
fat for fuel and a couple of days to weeks. And you'll feel so much better than you
did before you made this lifestyle change. A third benefit of being in ketosis is appetite
suppression. The mechanism of this appetite suppression is not fully understood, but it's
a very important point. Traditional calorie restricted diets will cause an increase in your
hunger, hormone, ghrelin, and a reduction in your satiety, hormone leptin.
So getting into ketosis
is a great way to avoid this hormonal trigger that so often happens with weight loss and contributes
to weight regain to put it simply you cannot just eat less and expect to lose weight, keep it
off and feel good doing it. If you want to make weight loss a whole lot easier on yourself, then
you'll need to change the quality of your food. Not just the quantity for more information about
what types of food I recommend for fat loss. Be sure to download my ultimate food guide.
That's
linked below this video. Now, if those benefits reduced insulin resistance, increased mental
clarity and focus and reduced appetite sound amazing. I want you to type a yes in the
comments so that I know you're with me. We're going to wrap this episode up with a
discussion about how you can get into ketosis fast. There are two things I recommend to get into
ketosis fast, but more importantly, I want you to recognize that it's okay and usually better. If
we actually ease into ketosis, like you're dipping your toe in the water, then slowly get into the
pool versus jumping into the deep end.
The reason for this is that I don't want you to just get
into ketosis once. Hate it and be too discouraged to ever try it again. I want you to be able to
slowly and surely change your lifestyle for good. So keep that in mind and recognize
that this is a lifetime journey, not a sprint. The first thing I recommend
you do is start using intermittent fasting. Intermittent fasting allows your body to use up
what available carbohydrates. There are for energy because when you don't eat anything, your body
has no other choice. There are other anti-aging and disease fighting benefits of intermittent
fasting too, which is why I'm such a big fan. The first thing you do when you start intermittent
fasting is assess your current feeding and fasting window.
Are you fasting for at least 12 hours
a day, say 7:00 PM to 7:00 AM. If you're not, why are you emotionally or habitually eating at
night after dinner? Even when you know you're not hungry, that's where you would start
tackling that habitual late night snacking to increase your fasting window to at
least 12 hours. Once you've mastered that I want you to gradually increase your fasting
window to 16 hours, give yourself a week or two to gradually increase your fasting window.
Now remember intermittent fasting is not about eating less.
It's about eating
less often. So be sure that you're properly fueling your body during your feeding window
with enough healthy fat fiber and protein. My next tip for you is to reduce your net. Carb
intake, net carbs are simply the total carbs minus the fiber. I like using the card manager app on
my phone or desktop to track my macros five days a week.
And that's what I recommend to my clients
and members as well. Not only does this serve as an accountability tool, but it's very educational
to see what macronutrients are in your food. If you don't already follow me on
Instagram to check out my stories, because I regularly post my macros for the day
to get you inspired, to track your own food regarding how low to go with your carbs. This
is again a place where I'd ease into things. You can do the preset keto function in
the carb manager app and have around 30 grams of net carbs per day. But you're
probably going to hate how you're eating, especially if you're used to a higher carb diet.
Yes, the keto diet will get you into ketosis fast, and it can be a great tool occasionally
to break through a weight loss plateau or serve as a reset. But I find that most of my
members feel better around 50 to a hundred grams of net carbs per day.
Here's a really
important point if you're not sleeping well, you will have a very hard time getting into
ketosis. Sleep deprivation is a form of stress on your body. Stress increases the hormone
cortisol, which increases blood sugars. When your blood sugar is high, your body won't need to get
into ketosis. So it won't same goes for stress. Focusing on your sleep quality or stress is
going to be a critical part of your weight, loss and maintenance. Let's recap. Those
recommendations to get into ketosis. Number one, start using intermittent fasting
and build up to a 16 hour daily fast. Number two, reduce your net carbs and start
tracking your macronutrients on carb manager. Number three, sleep better and reduce your
stress for lower cortisol and blood sugar levels. If you want to dive deeper into how to lower
your insulin and inflammation, definitely check out my free masterclass that teaches you just
that you can download that today for free at www.weightlossforhealth.com/masterclass.
If you
liked this video and want to learn more about nutritional ketosis, be sure to like it, share
it and leave a comment. So I know what kind of content you find most helpful. Thanks so much
for watching and I'll see you in the next video..