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I have been deep into ketosis and have done many IF in the last 6 months but have been on a carb binge since school ended. Now I'm back on paleo/keto and have a few days of brain fog/lack of energy.

Not a big deal but i just want to know if you guys have any tips to decrease the "induction" phase (speed up time to adapt to fat) and get deep into ketosis, faster.

More fats and close to zero carb for now untill i am more fat adapted. Anything else I can do?

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See this question: paleohacks.com/questions/79120/… – April S.♦ Apr 29 2012 at 0:20
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 If you have done all the work before, it will be a lot easier, and i dare say quicker, since your body has all the machinery. – killer Nibs Apr 29 2012 at 0:46
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 I go on an all-things-coconut binge for such an occasion. MCTs are great for this purpose. – raney Apr 29 2012 at 1:22

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you can speed it up, but it really just compresses and magnifies the fog, cravings for a few days, so make sure you dont have any important exams, meetings, dates, sporting events, fun things.

You need to deplete muscle glycogen. this can only be done the hard way. long, grinding excercise that drains you. think many reps and many sets. this will hurt. losts of lactic acid, minimal rest.

when your muscle glycogen is depleted, you only really have fatty acids as a fuel source.

remember to refeed after a day or too, and drink water.

Fasting and low carb essentially does the same thing, in that muscle glycogen is not replenished, but it takes days to achieve the same thing.

Have fun, and play safe.

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"remember to refeed after a day or too, and drink water." Do you mean refeed the muscle glycogen? – paleoguy11 Apr 29 2012 at 0:55
essestially yes. refeed is low-carb jargon for deliberately eating starches to replenish some muscle glycogen. – killer Nibs Apr 29 2012 at 3:22
just to clarify: muscle glycogen levels have no impact on whether or not you're in ketosis right? The only reason people carb up is so they can do high intensity exercise. After carb-up if you deplete liver glycogen you've back in ketosis. – paleoguy11 May 3 2012 at 17:39
you're right, it is liver glycogen levels that determine ketosis. The idea is that by depleting muscle glycogen, the liver increases its production of ketone bodies to maintain its glycogen stores. Vlc with no excercise takes about 3 days before liver glycogen is effected enough. With mscle glycogen depletion you can do it in one or 2. – killer Nibs May 3 2012 at 22:41
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Fasting in my opinion is the easiest and best way. ;)

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Also make sure that you up your fat levels significantly and keep protein levels on the low side during the shift to ketosis to prevent your current glucose-adapted body from simply generating carbs via gluconeogenesis.

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For ease of transition make sure to consume a bit of sodium (teaspoon of salt) in bone broth and you can eat some coconut oil.

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what does the extra sodium do? btw i already do bone broth daily :) – paleoguy11 Apr 30 2012 at 3:33
Ketone bodies have a diuretic effect. If you don't up your salt you will probably get dehydrated for a few days as your body adapts. For me this is regardless of how much water I drank. – Satchmo Aug 1 at 21:36

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