The first way is with fat fast. Most of you already know that fasting involves a period of not eating followed by a period of time that you’re allowed to eat.
But there’s another way that you can mimic the same effect of fasting just by eating a very low amount of calories throughout the day.
It’s called fat fasting and it’s a really great method for someone that is just starting keto and wants to reach ketosis faster.
It’s also great for someone that’s recently knocked themselves out of ketosis maybe with a cheat day or by accidentally eating something that they weren’t supposed to eat.
I recommend not doing this for longer than 2 to 4 days because that’s all you’ll really need to jump-start your fat loss even if you really messed up on a cheat day.
With this method, you would have between 1000 and 1200 calories a day and you can have those calories at any point of the day there are no fasting and feeding windows.
Now you’re not only going to eat a low amount of calories but you’re also going to change your macronutrient split.
However with a fat fast you would be having 80 to 90 percent of all your daily calories coming from fat.
Most people would immediately assume that having that much fat would naturally make you fatter but it actually does the exact opposite.
It forces your body to quickly adapt to using fat more efficiently for energy. To hit such a high percentage of fat you have to be careful not to eat too much protein and obviously, you’re avoiding almost all carbs.
A couple examples of what you could eat would be things like coconut butter fat bombs stuffed avocados
The reason is because the block of cream cheese is going to be about a thousand calories and it’s going to have over 80% of the calories coming from fat.
I don’t typically recommend this simply because there are healthier more nutrient-dense options out there other than just eating cream cheese all day.
however, I want you to know that many people report that is a very easy way to have a successful fat fast.
It’s not very nutritious but it does seem to get the job done. Again if you have the ability and the time to cook I can think of a million more nutritious options.
Moving on to tip number two stay away from exogenous Ketone products. These are supplements that suggest that….
you can get into ketosis faster by ingesting ketones to get your body to start using those ketones for fuel.
I’m sure that someone will disagree with me below because these products are really in right now.
In fact, I get offers every single week to cross-promote exogenous ketone supplements on my website and on this channel.
But the fact remains that all these exogenous ketones are a multi-level marketing scam. These supplement companies claim that just by taking a supplement you can get into ketosis in 1 hour as opposed to 3 to 7 days.
And a big way that they fool everyone is with the keto test strips. These ketone products will trigger the test strips to say that you’re in ketosis when you’re actually not.
Your body is very smart it has to go through natural hormonal and chemical reactions to enter ketosis.
All of these methods involve taking away fuel sources from your body to push your body to start using fat as its primary source of fuel.
On the other hand, these supplement companies want us to believe that instead of subtracting, we can just add ketones
and our bodies will randomly switch into ketosis even if you haven’t spent the time depleting your glycogen stores.
In reality, this can slow down rather than speed up the fat burning process on the ketogenic diet. Products like liquid ketones, keto protein powder,
and exogenous ketones, in general, are complete nonsense and like I said it’s a multi-level marketing scheme don’t waste your time and money on these supplements.
Let’s move on to my third tip for speeding up weight loss with keto and that’s through intense exercise or prolonged exercise.
Now prolonged exercise where you train for a couple hours can wind up doing more harm than good so instead, I’d like to focus on intense exercise which can provide all the benefits without the drawbacks.
Once again you’re going get to ketosis and begin producing ketones essentially burning fat as your primary source of fuel only after you’ve already depleted your glycogen stores.
As opposed to aerobic workouts like jogging anaerobic workouts will preferentially use glycogen for fuel.
Not only will focusing on anaerobic training help you burn through your glycogen stores but it’ll also prevent muscle loss while you burn fat.
So this is once again a win-win situation because muscle loss is a very common threat to anyone that’s trying to cut.
While you’re cutting regardless of whether you’re doing the ketogenic diet or some other diet plan, it’s going to feel very difficult to match the same weight load that you were using for your exercises before you were trying to lose weight or burn fat.
And over a long cut, you’re inevitably going to be sure to drop the amount of weight that you use for at least a couple of your exercises.
But I need you to do everything you can to fight for every last inch before decreasing the weight that you’re using.
But instead of giving in to the urge of immediately dropping the weight you want to fight for every last pound.
Meaning you might only be able to do 7 reps the first week and then the following week only 6 and then two weeks later you might only be able to do 5 but push yourself to stick to the same weight until your rep range gets really low.
Then you can drop down in weight. Again the reason for this is because as a natural your muscle strength is directly tied to how much muscle you lose during a cut.
So if you easily give in every time that you’re feeling weak you only accelerate the process of you getting weaker faster while cutting.
If you can somehow increase intensity during a cut that’s ideal but that’s something that’s really only going to happen to beginners so at the very least do everything you can to match it.
Since we’re on the topic of exercise let me give you the next tip. You can reach ketosis faster, consistently deplete your glycogen stores, and burn more fat by adding cardio after your weight training sessions.
By doing cardio directly after your weight training workouts you’ll be able to deplete even more glycogen stores and if they are already depleted you’ll switch over to primarily using ketones and fat for energy.
If you do cardio even low-intensity steady state cardio before your weight training session you won’t have the energy to work as hard as you can while lifting weights.
We’ve already discussed how that could negatively impact the amount of glycogen you deplete, and how a less intense workout will produce more muscle atrophy throughout a cut.
But another thing you should know is that a less productive weight-training session can impact EPOC.
Epoc stands for excess post-exercise oxygen consumption which essentially occurs because your body needs the energy to repair your muscles after you’ve challenged them with some heavy weight training.
It allows your body to continue burning fat after the workout is over. You can create more epic by doing weights first and then finishing off with cardio.
This way you get the fat burning benefits of cardio after depleting glycogen stores from weights and you still continue burning fat after your done.
Now for the last tip I know I already spoke of fat fasting, but you can do more of a regular combination of Keto with traditional fasting for a very powerful effect.
This is by far one of the best ways because when you have periods of not eating throughout the day not only do you drop insulin to very low levels allowing you to burn more body fat but you’re also not taking in any carbs, in fact, you’re not taking in any calories at all.
So from a fat loss perspective, it’s a win-win-win. Now even though you can try one meal a day diet
or The Warrior Diet where you fast for 20 hours at a time you don’t have to go the whole day without eating to experience the extra benefits from fasting when you combine it with Keto.
A Simple intermittent fasting approach where you have a 16 hour fasting period And an 8-hour feeding window…. just that will help quite a bit.
As long as you stick to the ketogenic diet macros and food options during your 8-hour feeding window you will speed up fat loss.
Not only will it help you reduce your overall caloric intake but it’ll also help you enter ketosis and start using ketones for energy faster.
One is by fasting the second way is when you eat a ketogenic diet and the third ways after intense or prolonged exercise.
By combining the top two ways into one diet you can bet you’re going to accelerate your fat loss.
That’s it guys I really hope these tip has helped you out make sure you subscribe to the channel for more free content.
And also if you’re a little confused on how to set up and execute a ketogenic diet that gets you into ketosis and burning fat fast then check out my 6-week challenge.
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