hey guys welcome back to my Channel
today we're going to be talking about my top four tips to get back into ketosis
that these are things I do myself when I follow the ketosis after an off day or
an off meal they work really well for myself pretty much as I fail and I know
they're gonna work really well for you as well if you're new here my name is
Kait I'm a health coach and I post videos about high fat low carb way of
eating intermittent fasting and ketosis and how you can use these tools to
biohack your health I also like experimenting with different ways of
eating I posted a video a few weeks ago when I tried the part of our diet for a
week so if you want to see more make sure to click that subscribe button and
with that let's get into my top four tips for how to get back into ketosis
fast now you can use one of these methods or you can use all four for
myself if I'm trying to get back into ketosis I'm going to do all four of
these tip number one is to fast now this is
probably the simplest tip out of all of them but that doesn't mean it's the
easiest fasting when you've been kicked out of ketosis can be really hard
because your body will be searching for glucose you might have cravings for
sugar you're gonna be hungry because your body is looking for that glucose
your energy might be lower than it usually is but fasting is really
important because you want to deplete your glycogen stores get your body
producing ketones again and that will ultimately get you back into ketosis now
I would suggest fasting for at least 12 hours if you can push it longer than
that's better usually I'll aim for about 16 hours if I'm doing it myself tip number two is to exercise so as I
said before you really need to deplete your glycogen stores before your body
will start producing ketones again this can be done through fasting but if you
want to accelerate the process and get through those glycogen stores a little
bit quicker then doing some fasted exercise in the morning can really help
pick style training is going to work the best just because it is really
high-intensity and doesn't take long to do but any exercise is going to help so
for myself personally if you watched any of my other videos you'll know that I
love cycling usually I'll get up and I'll do a ride
fasted in the morning if cardio isn't really your thing you can also do weight
training just really try to get the intensity up because ultimately that's
gonna help you burn through your glycogen stores faster and get you back
into ketosis tip number three is to use supplements two of my favorite ones for
getting back into ketosis are MCT oil and exhaustion it's keto
the difference between the two is with MCT oil it's going to promote your body
to start producing more ketones and with exhaustion of ketones you are actually
ingesting ketones so MCT oil is something I use every day I use this in
the morning bulletproof coffees this is great with
the exhausted ketones on mornings when I'm trying to get back into ketosis I
would just put a scoop of this into water I won't count that as breaking my
fast I'll just have that in the morning and that will kind of kickstart my body
to start producing ketones again so this works really really well the only
problem with it is it is pretty expensive so for myself I really only
use this in situations such as this where I have fallen out of ketosis and
I'm trying to get back in I really like the bread perfect keto because it
doesn't have any weird added fillers or anything like that it's pretty much just
the ketones and a little bit of sweetener from stevia and muck fruit and tip number four is to break your
fast with a really high fat meal it is really important that you don't give
your body the carbs that have might be craving if you're trying to get back
into ketosis fill your body with lots of healthy fat and that's going to tell
your body okay now if you switch over to burning ketones for fuel instead of
glucose some good examples of things to break your fastness are a bulletproof
coffee eggs are great salmon is great some avocado anything that is really
high in fat and low in carbs is going to work really well alright that's it guys
thank you so much for watching I hope you found these tips useful and I hope
that you learned something if you did please give this video a thumbs up and
remember to subscribe I'll see you guys next time
bye