I've been seeing an abundance of posts about people concerned in getting into Ketosis as quick as they possibly can. While some individuals prefer not to spend their glycogen stores early and to gradually roll through the week, other's want the snippy snappy get into Keto to start burning fat. People talk about adjusting ratios, eatings loads of fat, or just being plain lucky. Well thats not the case!
What will get you into Keto is eating normally what you would eat in Keto phase, and plain EXCERCISE! Not a suprise, excercise will burn up your glycogen, depleted glycogen stores = Ketosis time! In order to successfully get into Ketosis in under 24 hours, you need to do a good deal of excercise! It's not extremely difficult to do, and the following has always worked for me:
1. Resistance Training
About 35-45min resistance training (weights), (my recommendation is) with 8-10 reps, minimum of 20 sets total and 6 different excercises (4 sets per excercise). This resistance training should not be a walk in the park, nor should it be something extremely difficult, just leave it intense, I usually aim for 8 reps, but if you can do more than 10 then you should up the weight. Or of course, you can do your own regiment of weight lifting. This should be performed before cardio.
You want a good 25min+ cardio session after your resistance training to burn up some more glycogen. Jogging/running is fine, eliptical is fine, but I'd personally recommend the stationary bike as you'd get a minor leg workout and you'd burn up some glycogen there. Choose med-high intensity, but the workout shouldn't be to the point where you barely could do it and you're struggling, just intense enough to feel your legs a little bit .
Note: I choose high intensity on stationary bike because I work out my legs on the last day of Keto, rather than doing a full body workout. It's practically a full-body workout in it's sense, it's a great deal of your body, so I usually find excellent results with doing legs rather than a full body.
If it didn't work out for you...
You need to re-evaluate your diet as something is messed up and you need to look closely at possible culprits: too many carbs, perhaps the artifical sweetners or that diet soda. If it is nothing in your diet, re-evaluate the intensity of your workout.
I will put this in my article along with other information in a few weeks. I felt it was an important topic to cover as it was a frequently asked question.
Here's my article, it will most likely cover any of your lingering questions!
Good luck with your diet and keep on Keto-ing .