These are most common reasons why you can’t get into ketosis:
- You are eating too much protein – Eating too much protein on a low carb diet plan will cause the liver to convert the amino acids found in protein into sugar.
- You are eating too much unsaturated fat – Unsaturated fat is found in high amounts in nuts, seeds, oily fish, and vegetable oils such as sunflower, soya and olive oil, as well as vegetable oil-based soft spreads. Omega-3 and -6 are unsaturated fats. These can be added once you get keto adapted.
- You are eating too many carbs – to become keto adapted you must drastically limit the consumption of carbs. These can easily sneak up on you in a form of even low carb veggies. Again, you can get back to eating these once you get keto adapted.
- Your cortisol level is too high – cortisol, otherwise known as the stress hormone, can be elevated by too intense workouts, late training, lack of sleep, jet lag. You have to make sure you are well rested and relaxed as too much of this hormone creates sugar spikes and keeps you from entering the state of ketosis.
- Your food allergies – sometimes you may not even realize that you are consuming foods that don’t agree with your body. Food allergies may cause stress on your body or inflammation which will cause some problems with getting into the state of ketosis. You may want to stay away from highly refined foods, dairy products, sweeteners or sugar alcohols.
It happens… and now what?
When you are not in the state of ketosis, your body stores about 2000 calories as glycogen for immidiate use for energy. In order to get back quickly into ketosis follow these directions that works best when used by those who are already keto adapted:
1. fast lasting for at least 36hrs
2. try high intensity workout (HIIT works best)
3. use exogenous ketones and or MCT oil
If you were not keto adapted, doing it the traditional way – slow and steady – works best.
Counting calories while on ketogenic diet is very individual. It truly depends on how your body works and adapts to this diet. Number one rule of keto is balancing the macros at less than 5% carbohydrates, about 15% proteins, and 80% or more fats.
HOWEVER… there are times when counting calories is less or more necessary.
DONT WATCH CALORIES IF: 1. you are trying to get into ketosis (eat fat fat fat!) or 2. if you are maintaining your desired weight
WATCH CALORIES IF: 1. you are trying to gain weight (mass) 2. you are trying to reduce weight (use a keto calculator to detemine your calorie needs – my favorite one is on Maria Emmerich and can be easily googled) 3. if you have tendency to either over or under eat.
Frequent question if if the ketone unine strips work. The answer is not as simple as yes or no. Its both.
What they tell you is whether your urine contains ketone bodies – that is all. It may happen for various reasons. 1. your body is keto adapting and releases ketones it is not yet using. 2. for whatever reason your body is not using up all keones and releases them with urine 3. you are kicked out of ketosis and your bosy is releasing ketons it cannot use at the moment. What it basically means is that they are not currently used and the excess is being excerted via urine as ‘waste’.
You will releasing a lot more ketones during the adaptation period than once you are adapted (and using ketos to their full potential). It is a great tool in the begining of your keto journey, but later on – not so much.
Once keto-adapted, it is best to invest in the blood ketones meter for most accurate reads.
You see this plant’s flower everywhere and many times treat it like a weed. Some have used its flower in a homeopatic remedies for years due to its many medicinal properties. My family has been making a syrop out of it for years. It tastes like honey! I used it a lot prior converting to keto and I rarely get sick if at all. But very few people know about the power of its roots.
How can it help you? Well, it stimulates the production of enzymes (bile) so it is very beneficial for anyone who has digestive problems. Moreover, it detoxifies the liver, helps those prone to allergies, and lowers bad choresterol. Dandelion root is rich in iron, calcium, folic acid, magnesiuma and vitamins A&C.
It may come as a surprise, but scientists from the University of Windsor in Canada have recently discovered that Dandelion Root works better at fighting cancer than chemotherapy. While chemotherapy kills all cells alike – healthy and cancer affected. The dandelion root only attacks the cancer cells. Pamela Ovadje, who is the dandelion tea researcher, has been recognized for her anto cancer work. “The result of her was “eye-opening” and it opened the door for more studies looking at different cell lines “to see that dandelion root extract does induce a selective form of programmed cell death in cancer cells in a very distinct manner.”
You can buy dandelion root tea at most health foos stores or online. But if you were to source it yourself, then try finding this plant far from major roads so it is protected from the modern world enviromental impurities.