Hard Time Getting Into Ketosis on a Ketogenic Diet
I've been keto now since September 2021. Trial and error non stop to find where my body flourishes.
I hit a bit of a road block recently trying to add in just a bit more carbs from things like almonds, berries, etc as I began my workouts. My body just doesn't do well with them, it takes me out of ketosis and I don't feel my best. It's no problem having it on occasion, but having it daily takes me out of ketosis and I feel more brain fog and fatigue.
I am currently doing 0 carb to try to get my body back into ketosis and I'm finding it to be a bit more difficult getting back into ketosis than before. I wanted to dive in to see what I could find out for you guys.
Ultimately what it comes down to is WHAT puts you into ketosis. Lowering carbohydrates lowers insulin present in the body which is what puts you into ketosis (burning fat for fuel).
It can take time for your body to switch from running on glucose (carbs) to running on ketones (fat) and you won't feel so great during the transition so here's a list of what to do to help the process go a little quicker.
How to speed up getting into ketosis?
- MCT Oil (assists your body in making ketones faster)
- Longer Fasting Window
- Lower Carbs Under 10g Per Day
- Electrolytes (especially potassium)
- Nutritional Yeast
Yesterday I had chicken breast (I normally do 73% ground beef) and my blood sugar went to 107 from 88 which I found completely bizarre. I've never seen it happen like that because I knew from the beginning to not do lean protein but you guys know me, I like to experiment and see.
The leaner the protein, the higher the insulin spike. Fat has nearly a neutral effect on insulin. Fatty protein is optimal to minimize the spike.
I will try again at a later date but for now, I will be going back to ground beef and pork belly (highest fat content).
Main sign you aren't running on ketones:
This is what started happening to me again. I tested my ketones and I was barely in ketosis (.06)
I also had low glucose, thus brain fog. Makes sense. Things were not as clear as they were. You don't forget how good it feels to function optimally and it's hard when you don't feel great if that's what you got used to!
When you've been on keto a long time and the brain is running on ketones, then ketones drop - the brain is trying to use glucose but it's not as efficient as before because of what it's used to, ketones.
A loud brain (so much going on) is a sign you aren't running on ketones.
Even with adding in working out, I have to remember that my body specifically doesn't do well with carbs. More than likely due to a lifetime of battling insulin resistance.
Even a small amount of carbs takes me out of ketosis very easily and my pre-keto symptoms come back. I will continue my health journey with the goal of becoming metabolically flexible to be able to enjoy things on occasion.
It's up to every individual to find the point where their body feels best, this will look different for everyone as no two bodies are built the same.
Free food list:
Clean Keto for Beginners: