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?
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.
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.