Getting into Ketosis quicker?

[10InchMember]

Can anyone give me some tips on getting into a state of ketosis as quick as possible. I am doing the under 20 carbs a day thing, but need a way to get there asap.

Also I take a 1000mg flax oil supp every day. It contains 530mg of Alpha-Linolenic Acid (omega-3), 129mg of Linoleic Acid (omega-6), and 150mg of Oleic Acid (omage-9).

Will the flax oil stop me from entering ketosis or slow it down in any way?

Thanks

 

[10InchMember]

Could someone please answer?

I thought there would be tons of replies already since this is a huge board, but it seems I get more replies at the smaller sites

Not trying to sound like a little girl, I was just hoping to have an answer by tomorrow morning. I have only 2 weeks to try a CKD diet, and need to get into ketosis as quickly as possible. I dont want to continue to take something if its going to stop me from entering ketosis.

Thanks again

 

[10InchMember]

I also wanted to note this. This morning/afternoon before I decided to do this diet, I took in a shitload of carbs. Whats the best way to flush these out so I can get moving towards ketosis?

Thanks

 

[Ceebs]

I also wanted to note this. This morning/afternoon before I decided to do this diet, I took in a shitload of carbs. Whats the best way to flush these out so I can get moving towards ketosis?

Moderate intensity, long duration cardio. Heavy weight training as well, if you can manage it. Alpha Lipoic Acid, especially r-ALA, will also speed descent into ketosis.

That's not nearly enough flax oil to make a difference ketosis-wise. Most people take it by the tablespoonful, not in capsules.

 

[Slugfast]

YOu need to seriously follow MR X's CKD worksheet off of Mass MOnsters. It helps me get into KEto in a day and a half tops... Im allready showing just above trace ketones after one day.

Just make sure to get high amounts of fat the first day, lots higher then protein consumption, then slowing even them out by the 6th day. That pretty much sums up Mr X' worksheet, but don't just listen to me as I took a pretty generalized explaination to it.

 

[OXANDRIN]

runners hit the "wall" at 18 miles i think, thats when you use all the glycogen stores in your body. trythat or r-ala helps

 

[Ron Ritzman]

Moderate intensity, long duration cardio. Heavy weight training as well, if you can manage it. Alpha Lipoic Acid, especially r-ALA, will also speed descent into ketosis.

That's not nearly enough flax oil to make a difference ketosis-wise. Most people take it by the tablespoonful, not in capsules.

Not that I think that getting into ketosis quicker speeds up fat loss but I often wondered if consuming a high amount of medium chain triglycerides wouldn't do the trick.

 

[OXANDRIN]

18 miles average like under 9 mins a mile in 2 hours and 30 mins you'll be in ketosis

 

[Slugfast]

18 miles, You gotta figure most people doing a CKD can't run that far anyways. I would figure they are doing to the diet to lose weight. If I could run 18miles, I would have like 5% bodyfat.

 

[Ceebs]

I couldn't run 18 miles even with a rabid grizzly bear chasing me. I'd give up after about the eighth and die a deglycogenated death. (Plus, I'm sure all of the lactic acid in my muscles wouldn't make me taste very good...)

 

[Millie]

you already got all the answers.

btw, why do you only have 2 weeks to try it? you do understand that in 2 weeks you won't get major results, right?. you would probably lose a lot of water weight, but not too much fat. you need to give it more time.

 

[ZKaudio]

Don't run from the bear in the first place... kill it and eat it. GREAT BCAA profile in bear meat... =P

 

[gymtime]

Why the hurry?

And flax will not affect how fast you achieve ketosis.

 

[fawnmarie]

Yep - alpha lipoic acid.

I haven't tried r-ala yet, but probably will eventually. I'm usually pretty patient.

Fawn

 

[gymrat]

18 miles average like under 9 mins a mile in 2 hours and 30 mins you'll be in ketosis

Oh yea for sure. And all that runing will make you shit like you've never shit before too.

 

[palffyfan]

you already got all the answers.

btw, why do you only have 2 weeks to try it? you do understand that in 2 weeks you won't get major results, right?. you would probably lose a lot of water weight, but not too much fat. you need to give it more time.

Well its only been 5 days for me, and im seeing decent results, so i counter that. I've slimmed down 6 lbs, probably 1 lb of muscle, with possibly another 1 lb of H20(guess, because i always keep myself hydrated and i weigh myself hygrated). My waist has slimmed down 3 cms, mostly from my love handles, and my thighs seem to have gotten leaner. So about a month on CKD sounds like its enough, especially if you weigh average and just want to see some muscle, especially in the abdominal area.

 

[skaman607]

Oh yea for sure. And all that runing will make you shit like you've never shit before too.

does running really make you shit?

 

[10InchMember]

Thanks for the replies so far everyone. Its been about 24 hours with no carbs and still no ketosis. Will just have to give it more time I guess. I have done a lot of cardio, and plan to do some lifting tonight to drain myself of carbs (am I thinking correctly on this?)

As far as me only having 2 weeks..... I start a new job in 2 weeks and I would rather find out how my body reacts on ketosis first, instead of starting the job and finding out I feel like shit and cannot work. I can go longer if I am in working condition, I just don't want to mess up this job

 

[Slugfast]

2 weeks is plenty of time for your body to acclimate. You might consider buying some 5-HTP to curb carb cravings at night. Good luck with the Diet, you might need a new suit for your first day at the new job in 2 weeks. I know I have allready dropped 10lbs and an inch in the waist (with very minimal regains on CArbup days), and this was done in 2 weeks with only one carbup.

 

[Ceebs]

does running really make you shit?

It throws the gut around, so in theory it would "get things moving". I wouldn't go so far as to say it had a laxative effect, though.

 

[Zagreus]

Its been about 24 hours with no carbs and still no ketosis. Will just have to give it more time I guess. I have done a lot of cardio, and plan to do some lifting tonight to drain myself of carbs (am I thinking correctly on this?)

Read Mr. X's CKD and TKD journal. It takes at least 2 days to get into ketosis. Make sure your fat to protien ratios are correct. Also make sure you are not eating hidden carbs. Stay away from citric acid ie diet sodas.

Be patient 24 hours is not enough time if your diet and training are in order. Lastly Medium Chain Trig.... will not help you get into ketosis. The only work to help with energy during your decent into ketosis. They also taste like shit and are very hard on the gut. Thus MCT's are of marginal to little benefit.

Good Luck,

Zag-

 

[gonelifting]

look into NYC and ECA if you "feel like shit" that has helped me a lot with energy.

 

[spike1205]

I have to add--if you do get cranky from carb cravings 5htp works wonders--its cheap too--It kills the crave and calms you

 

[spike1205]

5htp

I have to add--if you do get cranky from carb cravings 5htp works wonders--its cheap too--It kills the crave and calms you

 

[10InchMember]

What is 5htp and where can you buy it?

Also going on 40 hours now... still no ketosis as far as I can tell..... but I am dragging ass.

 

[OXANDRIN]

What is 5htp and where can you buy it?

Also going on 40 hours now... still no ketosis as far as I can tell..... but I am dragging ass.

i'll bet my car you are eating too much protien. remember there is a conversion of protein to glucose at a rate of up to 58%. fat is like 10%

 

[Millie]

is this your first time trying to get into ketosis? if so, anecdotal evidence suggests that it usually takes a little longer, something like 3-5 days.

don't worry about it too much, just do everything according to the plan and eventually you will hit ketosis.

and i agree with Slugfast, 2 weeks should be enough to give you an idea of what your body feels like on a keto diet. However, keep in mind that it usually takes about 3 weeks to be fully acclimitized to a new regimen.

like i said before, don't expect major results in the first 2-3 weeks though. even if you lose 10lbs in that time, 7-8 ot them will most likely be water. and yes, you might look smaller, but you have to keep in mind that water also takes up space and volume in your body and organs.

5-htp is 5 hydroxytryptophan, which is a precursor to serotonin. for more info on it, i suggest you do a search here. you can get it at any health food store.

 

[Naxis]

Hell, you can get it at Walmart, probably most grocery stores.

 

[10InchMember]

I don't think I am eating too much protein. Trying not to anyway. This is my diet for the past 2 days (today is only 1/2 complete) I also consume close to 2 gallons of water per day.

Still no ketosis as far as I can tell.. I am down 8 lbs though in the last 2 days, and today I am feeling real sluggish. I am big on sugars and I am craving some chocolate like a mad man.

YESTERDAY
Meal 1: 4 strips bacon, 3 scrambled eggs, multivitamin, vitamin c, flax oil 440 calories, 33g fat, 27g prote!n, 3 carbs

Meal 2: Chicken Breast covered in 1 tbsp italian dressing
130 calories, 7g fat, 17g prote!n, 1 carbs

Meal 3: 2 Steak-ums
220 calories, 14g fat, 18g prote!n, 0 carbs

Meal 4: Chicken Caesar Salad with 4 tbsp ranch dressing, and 1/4 shredded cheese
570 cals, 27g fat, 47g prote!n, 6 carbs

Meal 5: 1 Steak-ums
110 calories, 7g fat, 9g prote!n, 0 carbs

Meal 6: 1 tbsp natural chunky peanut butter
100 calories, 8g fat, 3.5g prote!n, 3.5g carbs

TOTALS:
1570 calories, 96g fat, 121.5g prote!n, 13.5g carbs

TODAY (so far)
MEAL 1: 4 eggs, 4 strips bacon, 1/4 cup cheese, 4 tbsp salsa, 2 tbsp olive oil
894 calories 77g fat 24.5g protein, 9 carbs

MEAL 2: 15 pieces pepperoni, 1 chicken breast, 2 tbsp ranch dressing
410 calories 34g fat 23g protein 2g carbs

TOTALS:
1304 calories, 111g fat ,47.5g protein, 11g carbs

 

[10InchMember]

Just edited my diet above because it wasn't showing up right...

And yes, this is my first time ever trying to get my body into ketosis

 

[skaman607]

It throws the gut around, so in theory it would "get things moving". I wouldn't go so far as to say it had a laxative effect, though.

so that's why. . .

 

[Zagreus]

You first day fat ratios are too low. You second day fat ratios are better. Dropping initial water weight which is a good indication your body is changing over from the Krebs cycle to the Ketogenic metabolic cycle. Once your body reaches its new water balance in ketosis you can start to measure real weight loss. Drink lots of water, use R-ALA and train properly to exhaust your body of glycogen. Lastly, use Mr. X's articles and journal www.massmonsters.com to fill in your knowledge blanks. No offence, but if you had and prepared properly you would not have asked this question in the first place and your fat, protein ratios would be correct.

Zag-

 

[10InchMember]

I am aware of the ratios, but meeting them is the tuff part for me. I have no idea of what I should eat to reach those goals.

I have read info on foods to eat, but noone has laid it our in terms of meals. I am finding it difficult to get in enough fat (yesterdays problem) and now today, I have high fat, but I wont be able to get in enough protein without taking in too many carbs.

How do people manage to meet those ratios to the "T" and still have different foods on a day to day basis? Honestly, I don't think they do. If there are people out there meeting those ratios exactly, please post your diet. Would love to see it.

 

[Zagreus]

Here are some basic building blocks.

Protien and Fat:
Eggs
Steak
Sausage
Turkey ground
Salmon

Protein:
Isopure Pure Protein Powder
Tuna
Chicken
Any White Fish
Egg Whites

Fat:
Safflower Mayo
Flax Oil
Udos Oil
Olive Oil
Grape Oil
Cream Cheese


Those basic foods, a scale and measuring spoons will keep your ratios in check. Lastly, Mr. X has posted in both his CKD and TKD journal example food intake by hour and by day. If that does not answer your question I do not know what will. Just read it.

Zag-

 

[10InchMember]

Well my fiancee got into ketosis tonight, and we started at the same time. Funny thing is, her ratios are so far off its not even funny. She may have taken in 50 grams of fat today, and maybe around 100g of protein.

I am taking Zyrtec for my alergies.. anyone know if this might cause problems?

 

[Ceebs]

Well my fiancee got into ketosis tonight, and we started at the same time.

Okay, how exactly are you measuring ketosis? With ketosix, I assume? And you said you're drinking 2 gallons of water per day? There's your problem - your urine is probably too dilute for the ketones to show up.

Also, ketostix only measure ketonuria (ketones in pee), not ketonemia (ketones in blood). You could still be peeing ketones even if you knock your body out of ketosis, OR you could have lots of ketones in your blood, but not register them on the sticks because you're flushing them out at such an incredible rate.

 

[Mr.X]

Well my fiancee got into ketosis tonight, and we started at the same time. Funny thing is, her ratios are so far off its not even funny. She may have taken in 50 grams of fat today, and maybe around 100g of protein.

I am taking Zyrtec for my alergies.. anyone know if this might cause problems?

There is no problem. Basically, your body is probably in a state of Ketoanemia and not Ketonurea. Simply said, you have Ketones in the blood, but no extra ketones being passed through the urine. If this is a troublesome thing for you, I would suggest investing $150 for a KetoneMeter, which measures your blood levels of Ketones. You can go to the local pharmacy and say you're diabetic w/ problems that pertain to low-blood sugar and Ketosis, or you can find it only.

Overall, I would think you're worrying too much. Try increases R-ala doses, and hitting cardio first thing in the morning after the carb-up.

Mr.X

 

[10InchMember]

Thanks for the reply guys. I tested high on the ketostix first thing this morning.

I can't wait to see some good results. I weighed in at 182 this morning from 190 3 days ago. I am guessing this is mostly water weight though? Not sure since I have been taking in 2 gallons a day.

Thanks again.

 

[Millie]

your calories are too low, if you weigh 182 and only consume 1570 cal/day.

also, if your fiancee is only eating 100g of protein and 50g of fat per day, that is scary.

 

[10InchMember]

Millie,
I tried eating closer to 2k calories for about 4 weeks straight (the last 4 weeks) that combined with a ton of cardio, and weight training, and I GAINED 8 lbs.

I think ill be sticking to my 1500 calories


Thanks

 

[Mr.X]

Millie,
I tried eating closer to 2k calories for about 4 weeks straight (the last 4 weeks) that combined with a ton of cardio, and weight training, and I GAINED 8 lbs.

I think ill be sticking to my 1500 calories


Thanks

That's because your body was in starvation mode, and you wont be dropping bodyfat at 1500 if you're 182. Muscle, YES, but not fat, and it's dangerous in the long run.

Mr.X

 

[10InchMember]

But I am 182 with 18% bf.

Shouldnt I be eating as though I am 155 or should I be feeding the fat too? I know everyone says eat your bw x 12, but this has never worked for me. The only results I have seen have been from this ckd, and I don't even know that its going to do much.

A little background on me:

I worked out off and on (was a curl jockey basically) for the past 5 years. 4 of those years (the last 4) I spent eating nothing but fast food, 5+ sodas a day, candy out the ass, ice cream, etc. I am guessing I took in anywhere from 3k to 5k calories per day. At the start of those 4 years I was probably close to 170 lbs. I quickly jumped to 190 within the first 6 months, and stayed at 190 for 3.5 years even though I was eating all that crap.

I have never had to diet before because as a teenager I could eat anything I want and never put on any weight. I know I have a naturally high metabolism.

I am 22 now, and I feel like I just cannot make any progress. Its been about 6 weeks of solid diet , cardio and training, and I haven't lost a pound (up until this week starting the CKD).
Could it be that I went from 4k calories to 2k over night? Some say yes, some say no.


There is so much conflicting info on the net, I cant decide what to follow. Some say eat tons of calories to keep your metabolism up, while others say eat low calories and you will lose the weight. Some say do cardio in the morning before breakfast for max fat loss, some say it eats muscle. Some say take in a good amount of fats, while others say avoid it. Some say eat foods labled as "low fat" while others say avoid it because of the sugar content.

I am new to eating healthy because when I was younger it was never a problem. Now it is, and I just don't know which info to follow.

Hopefully you all understand, and I am not too much of a pain in the ass.

Here is a picture of me to give you a better idea of my build. The only fat I have is on my gut. Only my upper body is shown here, but my legs are in great shape with almost no fat. 25" thighs, and 17" calves.

Thanks for all your help

 

[10InchMember]

Bump for my last post.

 

[spike1205]

bro--listen

Im in the same boat as you--im a taller version of you--i look about the same in the mid section as your pic, well i did, im on the way down now. 2 months ago i was at 250--i was bulking (and did a 1ad cycle)and went a little too far for my liking in fat. I started running/using the crosstrainers every morning for about 45 min. i do this 4-6 times a week, along with 3/4 nights lifting. two fridays ago i decided it still wasnt working fast enough i was around 235/240 and i started ckd, the first week was real tough, but this past was much better. I now weigh 227 and will probably stick with this diet till i have a six pack of abs--never had one but for once i think ill get there
just stay committed, ckd is working for me, and just rememebr to work your ass off in the gym

 

[10InchMember]

There is one thing that still hasn't been addressed though.

Everyone says these ratios are so important, and I believe they are, but I want to see some of your diets for 1 full week. Post your weight too, and show me how you get your numbers to the "T".

I get my calories, fat, and carbs in check, but protein never makes it up there. Or i can get my protein and calories in check, but fat is too low.

I would drink more of my whey, but its 3 grabs of carbs per scoop, and only 22g protein. It takes a long time to get to 163g of protein (which is what I need today according to MRx's chart) while staying under 20 carbs. Id like to see how you all are doing it.

Don't post any more food ideas. I know what to eat. I want to see how you are putting these foods together to meet your fat/cal/carb/protein requirements.

Thanks

 

[10InchMember]

Zagreus,
I guess you have nothing to add? Lets see a weeks worth of diet bro where you hit the numbers exactly (or even close).

You make it sound easy, now lets see it on paper.

 

[spike1205]

for me --i dont keep numbers except lbs --dont eat carbs--eat meats like coldcuts and just keep at it

 

[Zagreus]

Zagreus,
I guess you have nothing to add? Lets see a weeks worth of diet bro where you hit the numbers exactly (or even close).

You make it sound easy, now lets see it on paper.

I am starting a TKD program Monday and will update you on my diet. But please take the time to get some measuring spoons, cups, scale and read the lables and use the food building blocks I already posted. They will help you get VERY CLOSE to your ratios. Also dump the carb protien powder and get IsoPure Pure Protien or goto the protienfactory online and order some.

Zag-

 

[lodid]

I don't know if this makes any sense. But I am on day 2 and already above 100 ketones.

Interesting note, the day before I started CKD, I fasted (about 1,200 cals). I was reading above average ketones my first day.

The fasting might have helped. I don't know as I am certainly not an expert.

My .02.

 

[10InchMember]

Well I am about 5 days in and have lost 12 lbs already. I drink around 2 gallons of water a day, so have a hard time believing this is only water weight. I can't tell a difference in the mirror though, so who knows.

 

[spike1205]

keep it up kid, im trying with you--i got a little sidetracked this week for a stomach virus, so i ate some carbs trying to feel better, but good luck

 

[Zagreus]

I don't know if this makes any sense. But I am on day 2 and already above 100 ketones.

Interesting note, the day before I started CKD, I fasted (about 1,200 cals). I was reading above average ketones my first day.

The fasting might have helped. I don't know as I am certainly not an expert.

My .02.

I think the fasting helped as you probably lowered your blood sugar. That is one of the indicators your body uses to signal ketone production.

I did a 50gr carb up while in Ketosis for my TKD program and swung my blood sugar from 77 to 139 to 71 in a 2 hour period while training and using r-ala. I then used urine Ketone strips and tested positive around 12:30am. So I basically went out and back into Ketosis in 3 hours.

Anyway, what meter brand and what testing strips are you using to measure your ketones? How much did the meter and your strips cost?

Zag-