3 Steps to Get Into Ketosis Fast!
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- Опубліковано 14 тра 2024
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0:00 Intro
0:52 Why keto?
1:52 Step 1
5:26 Step 2
7:24 The importance of electrolytes
9:37 Step 3
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This video is for general informational purposes only. It must never be considered a substitute for the advice provided by a doctor or other qualified healthcare professional. Always seek the advice of your physician or other qualified healthcare professional with questions you may have regarding your health or medical condition.
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#ketosis #keto #ketodiet
Are you in ketosis right now? 😎
Why would I want to be in ketosis all the time it's a state of emergency for the body LOL for women it can disregulate high thyroid hormones if you're in ketosis all the time
This is absolutely misinformation I fast for 19 hours a day and I'm not in ketosis, most people do not go in to ketosis until 36 hours into fastingThis is absolutely misinformation I fast for 19 hours a day and I'm not in ketosis, most people do not go in to ketosis until 36 hours into fasting according to fasting experts like Jason Fong
@@tigertalks1567 I didn't say you need to be in ketosis all the time. 0.5 mmol/L is considered ketosis and if you follow the steps in this video you can likely achieve that in 12 hours.
I was in a moderate state this morning 4.0 mmol/l . That's when I do my weight training. I have the first meal right after training with 40g of carbs and 20g of fructose. This gives a short spike of insulin for muscle growth. The last meal is no carb, mod protein and high fat. This puts me back into KETO before bed and into the next morning for my next training session. At 70yrs I am still building muscle! And thanks for that keto strip tip about not being accurate. I was wondering why there was such a discrepancy between the finger stick and the urine strips.
@@tigertalks1567 That's only if you're a full sugar burner. If you're keto you're in ketosis most of the time if not always. If you're not in ketosis after a 19 hour fast then you're eating tons of carbs.
Keto since March '23, low carb for a little over a year. From 320+lbs to 207lbs.
Wow
Woohoo!! Keep it up
Have you tried the carnivore diet? Zero crabs and sugar
Hey what’s your daily? I just started at 320 as well. Down to 307 but it’s off random butter and meats n veggies
1. 20-25 mins. sprints (can be on rowing machine, sta. bike) or (backup option) low intensity cardio 30-60 mins.; 2. Load up on fats after the exercise (high fat-esp. coconut oil, avocado; moderate protein-80/20,only trace carbs; 3. Fast 12 hrs. (can be overnight) to deplete glycogen Don't forget electrolytes and hydration
THANK YOU. I get SO weary of wanting information but having to listen to 30 min of rambling. I love it when people summarize in the comments. THANK YOU THANK YOU THANK YOU.
Thank you, I had forgotten the coconut oil bit! I took a pic😊
Thank you😊
Balanced diet is better
@@DK-kg1feThe video is 13 minutes long.
Im back. Got stuck, went up. Now im back on track. 406.6 in August 3rd today im 378.3
Didn't give up but was frustrated seemed to be stuck for a while idk why? seems to have broke why was I stuck. I even went up. why?
Way to go Kenneth ! It ain't easy. Keep going ! Let us know when you hit your next milestone.
It’s a journey. 6 months for me and I’m almost down 60 lbs. It really IS getting easy to move, and move longer. No marathons, but definite, observable, and kind of life changing improvement. It worth it.
Dont give up. I started at 389 two years ago. Im at 263 now and having a tough time breaking into the 250s
Lets go babyy
I have been on a clean keto diet on a 18:6 ratio and have gone from 224 down to 179 since April 17th, 2022 and I feel great. I will be 61 on Halloween and I feel 15 years younger.
Amazing David! 🙌
Cortisol does wonders !
WTG! I just switched from 16:8 to 18:6 this week (none keto but low carb)
Wow
Happy birthday!🎉
I was 300lbs last week
Today I’m 286.2!!!!
High intensity interval training
Small high fat no carb refeed
MCT oil
Fast 12-18 hours
Electrolytes in your water
You should be in ketosis in a day.
How much of the MCT do we you need ?
Can you recommend a training schedule based on a 8am to 6pm work week. Eating dinner with fam around 6:30-7pm
@IronSolid - thx. I was about to make the same/similar comment but thought I'd check other comments first. This list is what I came for, not the 12 min of babble, mostly at the beginning. I am one of those people that will watch the babble after the key elements are presented but get pissed off with the format used above. Thanks.
There are timestamps on the progress bar if you want to skip the intro ❤️
@@HealthCoachKait I saw them but they do not name the 3 steps, + 1, that I was looking for.
I ate nothing but chicken breast for 2 days, was starving but motivated. Was in ketosis on the third day, woke up calm and not hungry at all. Getting started is all mental. Lost 100 pounds w/ 60 to go.
How long did it take
Lost 80 pounds in 3 months but I didn't cheat and everyone is different. Men lose quicker, more muscle
I am impressed!!! And hopeful that I can transition also
@@michaelhasse2568this sounds great except for skin stretching?
I've been fighting the Keto "flu" for what seems like forever and never figured it out that my electrolytes were low until seeing this video. Took a electrolyte tablet after watching it and went to bed. Woke up clear and rejuvenated. Thank you!!
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I always get keto flu and nothing helps.. i think its just my body type. What electrolyte pill did you take.?
@@brianvanlier9206 I took a watermelon Nuun. I have to take them regularly now to avoid the downturn. It may work differently for you than me. It’s just what I figured I would try and it worked for me.
@@SGSchwab thanks..
@@brianvanlier9206 try adding salt to your water. You can use LMNT, redmonds salt. I think it will help. MCT oil seems to help as well.
Timing is everything! I have fallen off of keto and I need to get back on it!! Thank you for your videos.
Thanks for this video!!! I followed a keto diet for 2 years and felt great! Then COVID hit and I got off track. Now 1 year later, I feel awful and overweight!! need to get back on track! This video has inspired me.
Great video… two things I would like to add is 1)consistency, like any plan it’s not over night… it took myself a week to truly get over ‘keto flu’ and I was surprised how easy it was to unfortunately get off ketosis
2) be prepared to at the minimal double your water intake… I’ve found that I cannot consume enough water, and that is even with electrolyte supplements…
12 hrs is good but 16 hr fasting is better, as well I do a 24hr fast once a week. One month in started at 207 at 177cm, now 187 and weight lifting weight has been steady increase!
Kait, you got me subscribing. Great, concise and precise instructions. I am a 5:2 faster now for 5 + years and have not been using MCT oil the last few weeks and you reminded me of their importance. Thanks. Now I am going to go through youyr other videos. You do a great job in presenting.
Great video, Kait! You're always so concise and informative! Great information, good product suggestions, and most of all...always delivered with that great smile!
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This is one of the best explanations of ketosis that I've ever heard of! Thank you!
Nobody have ever explained all this so simply, I actually understand it now!! Thank you 💜
Hello, Kate. Thank You for your informative content. I started about 2-3 months ago having my first meal between 11 am - 1 P.M. then have dinner between 5- 7. This allows my body to have at least 15-18 hours without eating. I have lost around 15 pounds and down 2 pant sizes. I turned 70 a few months ago , I have more energy. One key factor that works for me is to work out intensely 3 times per week. My goal by the end of 2023 is obtain to get off all meds.
Great routine Fred! It sounds like you have made great progress so I am sure you will hit your goal 👏
Definitely on the right track and you should be proud of your progress so far! hopefully your friends and family will hold you up as an example of what is optimal!! I have no doubt you'll be off all your meds soon!
Good plan Stan. I'm basically on the same schedule as you. I love it and I'm seeing similar results. Much more energy and feeling great.
At that rate you should be 12 years old within a few months.
Thanks for sharing- I’m gonna try this plan- need to get rid of 35 pounds like yesterday!
I’m strength training today and doing sprints after. Thank you. Finally advise that makes sense
I have never fully understood how Keto works. This was so simply explained and easy to listen to...THANK YOU!
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Great video on Ketosis.
I experienced or observed the benefits of Ketosis via watching my wife during her weight loss program in the ’90s. Back in those days, she was on the Oprah Winfrey diet, and the results were amazing and magical to behold, but it begins and ends with getting into Ketosis first. I think it took her 3-7 days to reach her target goal, but once she acquired it, her weight loss was downhill from there. Your explanation of getting into Ketosis and the benefits were amazing and dead on - you’re good. Folks, it truly works!
😊
This seems like a great kickstart into ketosis, will definitely try this approach.
I oscillate on an annual cycle between 90 and 100kg. I’ll eat liberally for a few months and pack on 8-10kg, then gently keto back down. It’s been great and feels pretty natural, like my body is changing with the seasons. And at 51 years old I’m in the best shape of my life by far.
Also Kait you have the best eyebrows on UA-cam.
That's so funny, I sprained my foot last week so I can't do sprints. I have been rowing twice a day since my injury. Thanks for sharing, that's why I subscribe to your channel, lots of good health tips tips. 👍👏🌟❤️
Oh no! Wishing you a speedy recovery for your foot ❤️
Very informative.
I have been on keto, (though not strict) for over 2 years.
Went from trying to lose weight for decades, low fat, smaller plate, even snacking as recommended by CSIRO.
Finally after checking keto, went from 84 to 67kg and stayed there without and effort. Just OMD is enough.
I can believe so many people still believe eating fat, makes you fat.
You have so much good info here, I will watch it many times again.
Thanks for a great job you are doing.
Hi Kait! Enjoying your videos. Just followed your tips to get into keto , after failing to do so for 6 days following the normal steps. I was in keto overnight!Thanks for your info!!
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Wow! Soooo helpful ! Thank you!!!!! I love it when someone helps explain in enough detail that it makes total sense to me. I really appreciate that.
Thank You Kait for the wonderful video!
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I totally agree with you about fasting.I usually fast between 20 HR’s or like yesterday I did 24 hr fast. My first meal was at 5:00 with lot’s of seafood.
Thank you for this info! I went Keri a few weeks before thanksgiving and then fell off the Keto wagon. This information really helped!!
Got there today. Much appreciated!
Getting hyped!
Had worked out this morning.
1. Coffee with whipping cream and mct oil.
2. Had fats at dinner w/sardines.
3. Last meal at 6pm...
Fingers crossed to get back into ketosis.
This has by far been the most helpful information I have received in the past 6 weeks of doing keto. I've been completely faithful tracking everything that goes in my mouth, staying within the ranges for the most part and still have not lost weight. I believe I'm possibly eating too much fat. Thank you for any assistance!
Thanks for all your advice, Kait!
How to get into ketosis fast: stop eating.
Stop eating for how long ? Are you talking a prolonged fast over the course of several days ? Or intermittent fasting?
@@nydeviantgaming6872 if you are trying to get into ketosis ie ketones up, glucose down you gotta stop eating. Some people can get into ketosis this way in 24 hrs, sometimes it’ll take longer 48, 72 hrs, If you’ve never fasted you gotta work up to it. Good luck.
@@nydeviantgaming6872 I'll only eat between the hours of 1pm and 7pm. This works wonders for me
I take 18hr to be on ketosis
No, it doesn’t work for everyone. I had 24 hours no eating and still no ketosis.
I didn't know that about the urine test strips, not being accurate after being fat adapted. I have been doing KETO and fasting for 6yrs with amazing results. Great info Kait, thanks!
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@@AThingThatsWild I read the study you cited.
What’s the best thing to eat after a fast? Thanks in advance
Thank Kait for sharing with us and i hope have a great week.Good Day to you.
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The video was Great, informative and easy to connect with even to the average person to understand. Thanks for taking of the public, if they will listen and understand.
🎯🎯🎯I do it by walking 11 miles as quickly as I can in the late morning (haven't eaten since 5pm the day before) and then after the walk I have a pat of butter or 2 with Redmond salt and potassium in my Pellegrino. For dinner and lunch I have bone broth and a pat of butter. In ketosis by breakfast the next day!
The only time it took me a long time to reach ketosis was the first time I went into it, and I suspect that's just because I was eating so many carbs. I'm not "keto," but I am definitely low carb and doing OMAD, and I'm in ketosis most of the time. If I come out of it, I can usually easily get back into it within 12 to 18 hours.
my 1st video from you . Great stuff starting my keto journey.
Thanks for an easy to comprehend explanation about how to get into ketosis. I really appreciate the help
Tip: Potassium is probably the most needed electrolyte for our cells but do not dismiss the others. Avacados have a lot and leafy greens have a fair amount as well. I would rank Magnesium which a good amount is found in leafy greens as second most important.
2nd tip: if you are a diabetic (like me) that struggles with high glucose definitely take berberine to help balance it which is in tumeric. Also when it spikes get more potassium in your as your body as soon as you can because your body overworks and uses a lot more potassium while the glucose is high causing an imbalance.
This was VERY encouraging. Thank you!!
Great video, Getting started in Keto is always tuff. This is definitely doable. Thank you.
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These absolutely work. If you can't exercise (I do KB clean and press sprints - I only have a small amount of room) you can just fast longer. Today I am going at least 16 hours, then eating egg yolks, unsaucesd and unbreaded chicken wings, and butter
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Just a warning about chicken wings..if they inject anything, it's into the wing...antibiotics, groth hormones etc.. eat the breast or thigh instead.
@@WaningGibbous 80/20 rule for now
I was monitoring my ketones and blood glucose for awhile and I had good progress losing and maintaining weight. After moving and misplacing my meter strips I stopped monitoring and I gained weight and let go 😭. Getting this video in my feed really helped motivate me. I ended up ordering more strips for my meter as well :)), hopefully I can get back to ketosis and be healthy again.
hey, sow hats the crucial point in doing ketosis?
To me it sounds all so complex. I´m completely overwhelmed and idk where i should stat with it, even though i´m already doing IF and eating mostly low carb.
Monitor your Cortisol.. Gluconeogenesis is it healthy
@@rollycornerstone1382 how do you monitor cortisol
I just ordered a blood ketone monitor and strips, they should be here tomorrow. I'm eager to use it.
I get myself into ketosis for weight loss and she's right on all counts
Hi Kait what would be a good warm up and warm down for sprints. Love your work❤
Nicely explained Kait. I have my MCT oil every breakfast in my coffee.🤗
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Does the MCT Oil break your fast?
@@dallascowboyscollaboration Not sure. I'm not presently fasting though.
New sub! Great information! I can't sprint, so will be fasting more instead. I do IF anyway, 18:6. I'm trying to get back to doing 36-hour fasts (twice a month) but I'm having trouble this time around. I'll keep trying, though.
Excellent Video. Absolutely love it. To the point and packed with useful info! Thanks for the heads up on Biosense
i am always trying to keep up with more on fasting , u gave some great info . i learned , thank you .
This is how I do it and it works perfect. I can recover from a keto break very quickly.
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Wonderful Video Kait!
I just subscribed to your channel and I’am so thankful I did.I keto before but I struggled.and got off that wagon.and I’m on thyroid meds.I’am thinking about getting back on keto again. Right. Now I do fast like 20 HR’s or some days 24 hrs. Like yesterday. And I’ll break eating 4 to 5 organic eggs with avocado 🥑. With organic blueberries in my Greek yogurt.
Great info. I’m going to try this! Thanks, Kait!🎉
I started at 302lbs in May 2022 and decided enough was enough. I found what's called the Keto egg fast along with IF 18/6 or 16/8. I dropped around 10 lbs in 2wks. I stayed on the egg fast a while bc I wasn't sure how to transition and fear of messing up. I went to the Dr last week and was down 52lbs. The same Dr who told me I could never do Keto bc I have an "unhealthy" relationship with food. She's right but again seeing that 302 was not ok with me and I've always been a big girl/woman, etc. But I'm older (58 this month) and the aches, etc are real!!! I try to do clean Keto about 90-95% of the time but I still like my diet soda.😬🙄 I do clean fats and still eat a lot of eggs...I LOVE eggs lol. I'm not much of a red meat person so I do grass-fed bone broth powder (in my coffee) coconut oil and coconut butter, ghee along with of course olive and avocado oils. I try to stick with 20 net carbs a day but I find I easily can hit way below that, sometimes less than 10 net carbs in a day. I need to start working out but even at 250lbs it can be hard. 😰 I hope next month to get a blood ketone meter. Also no one talks about doing Keto on a very fixed income. It's hard doing organic this and grass-fed that when funds are limited. I used to always say eating quality food is for people with a lot of money and not for those who are low income, which is very sad.
52lb down is huge! Kudos to you!!!
Truth is, don’t stress about organic and grass-fed if it’s not in your budget. Everything’s on a spectrum. You don’t need to buy the best to get results ❤️
@@HealthCoachKait Thank you for the encouragement. I try not to stress about it and just keep moving forward. I take the weight loss at 10lb intervals. Anything more I know I will get stressed lol. So when I hit 240, then I can say, ok 230 here we come. 🙂
@@LiveANoursishedLife great mindset Linda!
Fasting also helps and it saves money
What did your doctor say???
I use sea salt on salad and have an electrolyte powder. I do intermittent fasting 20/4 in addition to exercise. I never have a problem getting or staying in ketosis.
Good video. Nice step by step process. Easy to follow and well explained!! Thanknu Kati!!! 💞💞🙃💞💞
The quickest but least fun way to get into ketosis is just water fasting with electrolytes for 1-2 days and do low intensity cardio for like 8 hours.
Who wants 8hrs cardio over 2 days while fasting? Fasting is hard enough lol. 😂
♥️ this video Kait !
FANTASTIC video! Perfect content and explanations
I agree with most of what you are saying. I would recommend using single source evirgin olive oil and mct oil instead of coconut oil. Of the 45% mct that your chart said for coconut oil only 10 to 15% is the c8 and c10 MCT's, most is c12 which doesn't process the same. Also cramps are caused by low potassium vs high sodium, for cramping you need more potassium. Either way you need to top up on electrolytes if your going to do heavy exercise. Good job
EVERYONE needs extra potassium. It has many benefits not least preserving muscle mass especially during calorie deficit. Several grams per day. Try potassium bicarb, which has added advantage of being highly alkaline, which ALSO has lean mass preserving effect. Double-plus.
Hi...thank you for the great video...I was 244 pounds and then I lost 26 pounds when Anxiety hit me in April (made me lose my appetite)...I sought treatment in mid-June and got better...decided to try Keto and at one point lost another 12 pounds...been doing Keto for 2+ months but gained 4 pounds since...I will try your 3 steps to see if I can lose the 8-10 pounds that I want to lose to get to my goal of 200 pounds...I am 57 years old, 6ft tall and haven't been 200 pounds since I was 25 years old...wish me luck. Thanks!
no luck need David, you have it figured out already. good on you! I'm in pretty much the same boat (56 years old, dropped 38 lbs and just finished my first year as keto-vore). My problem to hurdle is the sweets and snacking. I'm not hungry at all, just busy snacking. I know, I know... that if I keep off the sugar substitutes for just two weeks, then it will be so much easier and I won't be craving sweets (in my mind). I just have to get there. This video was the punch I needed. I bought a jump rope for indoor intensity work and paired with this video, I'm looking forward to starting to tackle those last 10 to 15 lbs on my mid-section! keep up the great work!
David L, Floressence Tea removes heavy metals and pesticides gently over 3 to 4 months or 4 to 6 boxes. Insomnia ends day 14, anxiety soon after. Repeate same 3 months next year. Book The Essiac Report...Canada, read letters in the back first.
@@charlanpennington3989 Thank you so much for the tip! I will try the tea.
Great info. I have been trying to get into ketosis.
Yesterday I got my keto-mojo. I checked a fasting sample and had glucose of 99 and ketone 0.5. I was thinking the ketones are too low.
I’ve been trying to get into a good ketone range since Dec 19. I have lost 10 lbs but never knew if I hit ketosis.
Thank you for this information.
Alhamdulilaah this was very easy to follow and very beneficial...you've got a new subscriber 🥳
This was Awsome.. I'm struggling so BAD at losing the last 15 lbs. I have gone carnivore for a and still struggle. Excited to give thia a try! Thanks for the Awsome content you provide!
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Don't feel lonely. I'm struggling to loose the last 10 lbs. Last 3 lbs took 3 months. Hang tite.
Yes ! you helped me to reversed my pre diabetes, homa ir 3.73 to 0.53 ❤
INCREDIBLE MICHAEL 👏
@@HealthCoachKait just in one month!
@@HealthCoachKait so that I just get into ketosis with animal fat within 12 hour .
@@madhu_1489 Hey how did you do it, if you don't mind me asking? It will be really helpful information. Im 16 and prediabetic and I don't know how to get rid of it..
@@faithfulprosperity used to eat 3 meals a day and somedays 2 meals at 9, 3, 9 timing.
Just only consumed cabbage , cauliflower, carrots , cucumber, and other veggies with here there some 2 eggs or some fatty fish !
Eat some lamb liver raw 1oz a day!
But at a time I tested in two clinics , one showed 2.73 and another one 4.2 !
I am dedicating next weekend to using your plan
I immediately subscribed to your videos because you make the complex very understandable, and you are easy to follow. You get to the point very quickly without drawing out things. An extra plus is that you have a pleasant personality and a beautiful face to look at! Thanks a bunch
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She does break it down well. Could have done without the two commercials but she has to get paid too. Production tip: the pony tail flying around was pretty distracting. Straight style best.
This makes more sense to me and sounds reasonable. Thank you!
Hi Kait, I’ve just subscribed to your channel. I followed the Keto diet in January this year and lost 14lb in a relatively short period of time, unfortunately carbs got the better of me and I completely fell off the wagon. I felt brilliant when I was in Ketosis but did struggle with night cramps predominately. I really would like to re-start a Keto diet and I hope by subscribing to your channel that I learn more about this way of eating. Thanks, Nicci
This is a late response but I had the same problem in both calves and my feet. Bad. Take Magnesium pills. It really worked for me. That info is courtesy of Dr. Berg.
Ok for step two, just because eggs are protein i think you would say eggs on bread is a no no
@Health Coach Kait Just discovered your channel with this video thanks for the great info! I fell of the keto kart a few weeks back although I had fast results and success. Problem is Id experienced a terribly strange and scary setback. About 3 or so weeks in and sticking to it strictly, and losing rapidly, my voice started shaking or quivering when I'd talk in my normal tone! My gf noticed it but didn't say anything at first. This frightened me immediately because I sing professionally several times a week. The issue began about the same time I started electrolytes and nutritional yeast. Because of the way I sounded, and how it felt when I spoke and my profession I bailed after dealing with it for another week or so. I then stopped everything. I'd not been sick and made no other changes to my diet other than going head into keto and following Dr. Berg s info. Strangely my upper voice registry wasn't effected or as noticeable by the shaking when I sang as my lower normal speaking voice. Wondering if you know of anyone else whose had any vocal issues while doing keto? Also, the problem still persist even off keto although it's greatly improved. I'm gonna make an appointment with my doctor and get a referral to an ENT to cover my bases but thought I'd ask your opinion.
Did you get this figured out? Two of us in our household have had intermittent voice problems like you describe since having covid about a year ago. The weirdest part is that it comes and goes.
@J Savannah thank you for asking. Unfortunately no, still looking into and playing the referral waiting game! Hope you n family are well. Mine fortunately not progressed though. Some days and even moments in a day are unpredictable. The ENT didn't find any nodules or real issues. Said could be neurological. More yest. Be well!
@@jimmiellis For what it's worth...I had no voice issues on keto, only after getting covid. My son's dad has never tried keto and he got the voice issues after covid. So we think it's that. He gets hoarse on/off more intensely than I do. Interesting that they said it could be neurological...could well be! I really suspect the virus, not keto. Take care.
Your videos are so informative . Thanks Kait your great !
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This is great! Thank you. Note, perfect keto electrolyte powder is about 4x stringer in potassium and magnesium
So I did the 20 minutes sprints this morning totalling 14 sets of 20 seconds sprinting and 1 minute interval in between. It felt great 👍.
My question is, should I do it more than once a day? Or just once is enough to get to ketosis?
Thank you Dexter's sister!
Lol! Omg 😅 wow but definitely a healthier version
I’ve done all of that I am only at .4. I did a 24 hour fast, eat clean, wear CGM and have been high 90,’s and low keytones for days… at a loss. Gonna keep trying ✨
Thank you for the video ❤
Hi Kate. Thanks for this post. I'm trying to return to Keto but I am reluctant because I usually get cramps due to diverticulitis attacks during the transition. Have you ever heard of this before and if so do you have any advice on how to avoid it? It's very painful. Thx Kate. You are amazing!
I have diverticulitis too but don't have this issue. Trying having some papaya. It will help a lot. You don't need a lot either. Quarter to half cup is fine. 100 grams has less than 10 carbs and you don't need to have all that at one time. it takes from 5 to 36 hours to work through your system. The digestive enzymes are very powerful. It's not that you'll get the runs but it will definitely smooth you out in your colon. Good luck. Also, avoid nuts, Peas, corn and seeds and stuff that gets stuck. When you are feeling not so well, it might help to stick to proteins that are more digestible like eggs, fish, Poultry, and maybe yogurt. A half teaspoon of raw honey every now and then might also be beneficial and healing. Good luck and stay well hydrated.
I saw a video of Dr ken berry talking about reverting diverticulitis for good luck with the proper human diet as he mentions it: lots of fat mod. Prot and no carbs. Check it out 😊
I've done a dirty keto over the past years before this at my initial weight loss from 342 to 267 in a 12 week time frame. It was also around a time where the science behind it was just starting to develop as well so the nuance was a bit different.
This past year is where I've been really focused on clean keto along with intermittent and prolonged fasting.
Key thing is knowing your fats and ingredients in keto foods, since some mayos and oils contain hydrogenated seed oils or maltodextrin, dextrose and other "gross" sounding stuff.
I usually prep a sautéed veggie bowl with my meals that consists of spinach, kale, arugula, scallions, asparagus and shiitake mushrooms that I pan stir with ghee, and top with some nutritional yeast. Great pairing with your protein foods that should come into the system first.
Lemon water with apple cider vinegar, cayenne, black pepper and turmeric is also a great way to start the day to prepare your liver and body as a whole in the AM.
And most importantly, have a good relationship with your food.
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but do you never allow yourself, eating cake/ chocolate/ desert/ nutella/....?
I eat a bit similar like you, veggi bowl + ACV+ Lemonjuice+ pepper+salt+chives+sometimes chilli or other spices.
But i also do eat erytrhitol to sweeten my yoghurt, and apples, is this a problem?
i try to avoid banana i know its not keto.
But still...i think i´m doing some things wrong. I have to admit i love to eat sweet.
Everyone searching for the magic potion in food . Where did are ancestors find more fat to eat then anything else ? The hell with meat , eat mostly fat . . That makes so much logical sense
Sounds like you listen to Dr. Berg
@@madlenj.4644 Try fruits that are somewhat lower in carbs. Also, there are many Keto sweets you can have. I try to not buy the snacks that are Keto and get into the habit of making them. If you type in the UA-cam search window "Keto sweets" or "Keto dessert s" you will see lots of videos and channels that have recipes. LowCarbLove has a lot of Keto snacks/desserts, cjketokitchen has lots of recipes and so many more. Some take several ingredients and some take as little as two ingredients! I made a batch of fudge using heavy whipping cream and Lily's milk chocolate chips that are sweetened with Stevia. Heat up the whipping cream (don't let it come to a boil), then mix in the 9oz bag of the chips, mix then place in a loaf pan and put it in the fridge. Soooo good! I got the recipe from a YT channel, her name is Shelly. Just search for 2 ingredient chocolate fudge. 😊
I want to say thank you for this video. Understanding WHY we need to workout and eat what is necessary to get into ketosis is so helpful to me. Do you have an app to recommend that will log intermittent fasting and macros?
Thank you for this information. I will be using your videos very easy to understand and encouraging. ❣️❣️❣️❣️
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Note: excellent advice, just remember to curb all fluid intake for minimum of three hours prior to bedtime to avoid nocturnal urination. Once the sleep cycle is interrrupted due to a bathroom trip, you can't continue that cycle....you have to start that cycle over. Just a thought!
That makes so much sense! I drink a lot before bed and always have to pee in the night. I used to be able to get back to sleep but now I’m in peri-menopause and I cant get back to sleep!
I love3 this comment. I can relate as same thing happened to me and I was trying to figure out why 😅
That makes 0 sense. You can drink shit up until sleep. You're still fasted when you wake up. And your body gets dehydrated when you sleep so drink plenty of water prior to sleep
@@clarencelucas1256 ? My point was not that drinking water before breakfast time breaks your fast, or whatever you were trying to say.
Drinking water before bedtime will cause disruptions in your sleep cycle....duh!
@@glfriendliness9793 bro, I'm saying it's irrelevant for ketosis, AND it's healthier to drink plenty of water prior to sleep because your body gets dehydrated during repair.
Quite right. Adaptation to ketosys actually takes long. It took me a year or longer. For now I am on a high fat carnivore diet + very intense aerobic exercise for 80-90 min afternoon and strength exercise for 20-30 min. Intermittent fasting and OMAD 5 days a week. All the rest is quite similar to what she said. But I use much more different supplements, vitamins, electrolytes, coconut oil, etc. Cheers.
WOW!!! Impressive...
@@sdeejo1sj You can do it too. Muscles size and strength are growing very quick. I cannot believe that is it only 9 weeks in a gym. A problem is that i have to change my shirts to much larger size. A good news that it is not abdominal fat. Panties are of the same size. I got little bit of fat to legs but i may burn it later. Check my UA-cam channel for more ideas on lean mass increase. I am 65, BTW.
I got the nutritionist mad! I used more calories than I eat. I was only to reduce the calories for 2 pounds weight loss a week. I worked out at the firehouse and walked golf course. 27 holes in one day. I did circuit training for 3 hours. I walked for 3 miles to gym and 3 miles home.
👍Excellent! I just re kick started my Keto Diet. Been on the Fatboy Crap diet, 50 lbs later, plus high blood pressure. Got surgery next week, blood pressure is correcting fast since a I decrapped my cupboards and restocked with Keto. Feel better day one! Thx Kait, solid info
A quick word on pickle juice @HealthCoachKait - It's benefits aren't related to replacing elecrolytes (as far as muscles cramps are concerned). Pickle juice chemically stimulates a reflex in the back of the throat. This reflex has been shown to decrease activity in the alpha motor neurons which causes muscle relaxation. You don’t even have to swallow the pickle juice to trigger the reflex, which can relieve cramps in less than 3-4 minutes. It is possible that other noxious tasting substances may also provide relief from exercise-associated muscle cramps. That said, keeping electrolyte levels topped up when in ketosis is key when looking to avoid Keto flu. Drinking water with a small amount of salt added is usually sufficient to avoid keto flu symptoms.
Berberin helps also and apple cider vinegar.
I needed this! I got so discouraged because I was getting back on track with keto and after four days of being perfectly low carb The keto P strips indicated I was nowhere near in ketosis. But maybe I was. Anyway maybe I will try again soon
Don't trust the keto strips! 😅
Good channel Kait, thx from UK👍
Starting my Keto diet in 3 days. I will do the kick start the day before and follow these 3 steps. I have an elliptical machine which I will do for my sprints
So
1- 20 min of Intermitent intense cardio (like sprints)
2- low-carbs fat meal (consider adding electrolytes and MCT)
3- fast
I've lost 125 lbs, down from 380 to 255 by cutting carbs totally, water and coffee only fasting, and lately since i can walk again, exercise. My life is totally different now and I'm working again after being so bad of i couldn't work for the last four years. My legs would go numb after about 10 minutes of being on my feet, my muscles in my feet were destroyed, and my back hurt so bad i couldn't stand it. I was a walking heart attack and just gave up on life. I honestly think i was going to die within 6 months of things didn't change, i felt like death all the time. I had all sorts of other problems i didn't even list here and don't want to talk about, and they all disappeared. I was even able to pay soccer with my kids, 3 months before that i couldn't even walk through the front yard without nearly collapsing. I started coaching them and teaching them basics and their lives improved a ton as well when i started fixing myself. Oh, I'm a single dad of two kids without their mother in the picture. So doing things like that is incredibly important to them, and they responded even better than i did.
Well done
Well defined and described. Well done.
This is common knowledge in the keto community, but you’ve put it into plain simple terms, bravo 🙌
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Thanks for this video. I always forget about the electrolytes. I usually get the keto flu and feel super dehydrated and constipated by the 2nd week. I have to remember that this go round.
One thing that helps me get into ketosis is doing a water fast for 36 hours. It’s tougher and takes a little longer but once I break my fast I lose weight within the first week between 5-8 lbs and then consistently 3-5 lbs per week after. I’ve tried to slow it down so I don’t lose too much weight but it’s been tricky.
I no longer need to lose a lot of weight at a time but I find that being lazier with the ketosis just keeps me in a yo-yo effect. Which is exhausting and discouraging. It’s either moderate or the therapeutic level keto for me.
Thanks Kait! 🙏🙏
Share share share omg thanks for the tips!!! Will be heading to another one of your vid’s!
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Very Good Job, I love this video 😁👍🥥🥑☕
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Hi Kate! Thank you for this video! I recently purchased a Keto Mojo glucose/ ketone device. Haven't even used it yet and not quite certain on how to do that. Is that a reputable brands? I could never afford Biosense on my limited income.
Keto mojo works great! I love mine. The app tracks everything which is super helpful.
@@msandyford8988 Thank you!
I think Keto Mojo is the top brand as far as ketone meters go. On UA-cam look up "how do I use my Keto Mojo?"