I am not a doctor, none of the information on any of these pages pertaining to the Ketogenic Diet/Way of Eating should be considered medical advice and should not replace the care of your personal physician I am simply eager to share the information I have learned while on my own journey to health. Before you embark on this journey, please consult with your physician.
I follow a few Facebook groups dedicated to the Ketogenic diet and fasting; and in the past followed quite a few groups for those on Keto and LCHF (low-carb, high-fat), and one thing I saw frequently was a near hysteria about getting kicked out of ketosis.
What does this mean?
This means that something you ate caused an insulin spike and your body stopped using fat for fuel and went back to using glucose for energy.
Depending on your level of insulin resistance it can take days or even weeks to get back into ketosis.
A couple of weeks ago I purposely went out of ketosis after having been in ketosis for a few weeks. I’ll admit, getting back to following the Ketogenic way of eating was not easy, and I dragged my feet.
Dragging my feet only made things worse. After having been out of ketosis for a couple of weeks, caused me to go through “keto flu” again….flu-like symptoms, diarrhea, headaches, malaise, etc.
I learned my lesson – it’s not worth it.
But I did something that made it much easier: once again I began intermittent fasting.
This too was hard: while off of keto, I had gone back to my old habit of a snack after the kids’ bedtime. Before I was keto, I’d always pop a giant bowl of popcorn and drizzle tons of butter over the top and eat that while watching a movie or my favorite show.
That was, admittedly, the hardest thing to give up going keto, because I looked forward to it all day long.
My intermittent fasting looks like this: breakfast at 8-9am, dinner at 2-3pm – no snacking between, and no meals after 3pm. I am in a fasted state from 2-3 until 8-9 am, which equals an 18 hour fast.
During these 18 hours my body completes digestion and afterward is resting and renewing itself.
I drink at least 3 liters of water a day, so I am well hydrated and toxins are being flushed out of my system.
The first few days I find I must get over the mental hurdle of not eating at 8-9 P.M. My mind tells me I am hungry, and my stomach even rumbles. However, if I push past this, by 10pm I find that all hunger signals are gone, as is any desire to eat at all. I will even wake up at 6pm feeling full still.
1-2 days of intermittent fasting will put me back into ketosis, as fasting is one of the easiest ways to get into ketosis.
During my 6-hour eating window, I make sure I get all of my macros in so that I remain well satiated and my nutrition is adequate.
During my fasting hours I will drink water, tea and black coffee. I occasionally will also drink bone broth.
I also keep my electrolytes up by taking 1/16 of a teaspoon of pink Himalayan salt and putting it under my tongue. I will do this 2-3 times both in the morning and evening. Himalayan salt is high in essential minerals and helps to balance your electrolytes.
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