Keto Ultra Fast: Effective Usage Guide For Beginners

The keto diet is a popular approach to weight loss that has people wondering how to use keto ultra-fast. The ketogenic (keto) diet is a high-fat, very low-carb way of eating. Carbohydrates are typically reduced to 20 to 50 grams per day, which forces the body to rely on fats instead of glucose for energy. This metabolic process is called ketosis, where the body breaks down fats to form substances called ketones that serve as an alternative fuel source. While the keto diet has been used for nearly a century to treat epilepsy, it is not intended for long-term weight management purposes. To get into ketosis faster, one can reduce their carb consumption, increase physical activity, fast for short periods, increase healthy fat intake, test ketone levels, and check protein intake.

Cut carbs to less than 50 grams per day

To use keto ultra fast and cut down your carb intake to less than 50 grams per day, you must understand the process of ketosis. Ketosis is a metabolic process where your body uses fat as its primary energy source instead of carbohydrates. This shift in energy sources forces your body to burn stored fat, resulting in weight loss.

To achieve ketosis, you need to significantly reduce your carbohydrate intake. This means cutting down on foods like bagels, pizza, and other carb-heavy options. Instead, opt for healthy fats like fatty fish, olive oil, and avocado oil. Your body will break down these fats into compounds called ketones, which will become its main energy source.

While in ketosis, your body will also use ketones in your blood and urine as an alternative energy source. This process can be challenging and may take a few days to a week or longer. The time it takes to enter ketosis depends on various factors, such as your dietary plans and activity levels.

To stay in ketosis and ensure your body continues to use fat as its primary fuel source, maintain a low carb diet. Some people can stay in ketosis while consuming slightly more than 50 grams of carbs per day, while others may need to stick to an even stricter limit. It's important to understand that the degree of carb restriction needed to maintain ketosis varies from person to person and can be influenced by factors such as the type of exercise you engage in.

In addition to cutting down on carbs, increasing your physical activity can also help you enter and maintain ketosis. When you exercise, you deplete your body's glycogen stores, which are typically replenished by eating carbohydrates. However, by minimising your carb intake, you prevent these stores from refilling completely, encouraging your body to turn to fat for energy.

Eat more healthy unsaturated fats

Eating healthy unsaturated fats is an important part of a keto diet. These fats are considered "good" fats because they are beneficial for your heart, cholesterol levels, and overall health. Unsaturated fats can help to lower your risk of heart disease and stroke, increase good HDL cholesterol levels, and reduce inflammation in the body.

• Use healthy oils: Choose oils such as olive oil, avocado oil, peanut oil, and sesame oil. These oils are rich in monounsaturated fats and can be used for cooking, dressing salads, or adding flavour to your dishes.
• Include fatty fish: Fatty fish like salmon, mackerel, sardines, and tuna are excellent sources of polyunsaturated fats, particularly omega-3 fatty acids. Try to include two or more servings of fatty fish in your weekly diet.
• Snack on nuts and seeds: Nuts like almonds, peanuts, cashews, and seeds like sunflower seeds and pumpkin seeds are great sources of unsaturated fats. You can add them to your meals, use them as a topping, or enjoy them as a healthy snack.
• Choose healthy dairy: Opt for lower-fat dairy options like low-fat milk and yoghurt. These can provide you with some unsaturated fats while also being mindful of your overall fat intake.
• Avocados: Avocados are a delicious source of healthy unsaturated fats. Add them to your salads or sandwiches, or make some guacamole. They are also very filling, which can help with weight management.
• Read labels: When shopping for groceries, be sure to read the nutrition labels. Look for products that are lower in saturated fats and trans fats, and choose those that contain unsaturated fats instead.

Try intermittent fasting

Intermittent fasting is a way of eating that alternates between a feeding state and a fasting state. During the feeding state, you eat your food, and during the fasting state, you don't consume any calories. Extending the time spent in the fasted state can help boost autophagy, reduce insulin levels, increase fat burning, and promote ketone production.

There are several different intermittent fasting plans. Here are some of the most common methods:

• Skipped meals: This involves skipping a meal to induce extra time in the fasted state. Most people choose to skip breakfast, but others may prefer to skip lunch or dinner.
• One meal a day (OMAD): This method restricts you to one meal a day, with fasting until the next day's meal.
• Eating windows: The most common eating window regimen is the 16/8 schedule, which involves condensing your entire macronutrient intake within an 8-hour eating window, followed by a 16-hour fast. As the body adapts, some keto dieters extend their fasting window and reduce their eating window.
• Keto coffee fast: This method involves drinking Bulletproof or Ketoproof coffee as a breakfast replacement, helping to extend the fasting window until dinner. While it's not a true fast due to the beverage's fat content, it still provides most of the same benefits as intermittent fasting.
• 24-48 hour cleanse: This is a prolonged fast that may also be referred to as alternate-day fasting. It involves having a fasting day or two, followed by a day of eating as much food as desired.

It's important to note that intermittent fasting is not required for weight loss or improving health on a keto diet. Restricting yourself unrealistically can lead to unhappiness and unhealthy habits.

• Start with a smaller fasting window: Begin with a shorter fasting window, such as 12 hours, and gradually increase it.
• Avoid eating during your fasting window: Drink zero-calorie beverages like water, tea, or black coffee instead.
• Stay hydrated: In addition to water, you can have plain tea or coffee. If fasting for longer periods, add electrolytes to avoid keto flu.
• Plan your meals: Prepare your meals before your eating window to avoid making last-minute food choices when hungry.
• Refeed with balanced meals: When your fasting window closes, re-feed with balanced, nutrient-dense foods. Avoid unhealthy, processed foods.

Intermittent fasting on a keto diet can be a powerful combination for weight loss and improving health. However, it's important to consult with a healthcare professional before making any significant dietary changes.

Exercise more

Exercise is a key component of a healthy lifestyle, and when combined with a keto diet, it can be a powerful tool for weight loss and improving overall health. Here are some tips to help you maximise the benefits of exercise while following a keto diet:

Increase Physical Activity

The more active you are, the more energy you will need, and therefore the more fuel your body will require. Exercise helps deplete the body's stores of glycogen, a form of glucose. Typically, eating carbohydrates restores glycogen levels. However, when following a keto diet, you are not sufficiently replenishing these stores, which encourages your body to turn to fat as its primary fuel source. This adjustment can take time, and you may experience fatigue during this transition period.

Choose the Right Exercises

When it comes to weight loss, a combination of weight training, LISS (Low-Intensity Steady State), and HIIT (High-Intensity Interval Training) can be highly effective. Weight training helps increase lean muscle mass, which can be lost during periods of caloric restriction. It also enables you to work harder and move faster during aerobic training, resulting in increased fat and calorie burning. LISS exercises, such as walking, running, cycling, or swimming, are performed at a low enough intensity that you can maintain the workout for 60 minutes or more, maximising calorie burn. HIIT, on the other hand, involves short bursts of intense cardio, increasing your body's resting metabolic rate and helping you burn more fat even at rest.

Modify Your Exercise Routine

Depending on your health and fitness goals, you may need to modify your exercise regime or consider a modified version of the keto diet. For example, if you are experiencing decreased performance in high-intensity workouts, you can try a Targeted Ketogenic Diet (TKD) or a Cyclical Ketogenic Diet (CKD). TKD involves consuming a meal with 20-50 grams of net carbs 30-60 minutes before exercising, providing a targeted boost of carbs to fuel your muscles. CKD, or carb cycling, involves following a low-carb keto diet for 5-6 days and a higher-carb, low-fat diet for 1-2 days, allowing you to top up muscle glycogen stores while remaining in ketosis for most of the week.

Listen to Your Body

The first few weeks of adjusting to a keto diet can be challenging as your body adapts to using fat as its primary fuel source. Don't be afraid to reduce the intensity of your workouts during this time if you feel your body needs a break. You may also experience reduced performance in exercises that don't heavily rely on glycogen stores, but this effect is usually temporary, and your physical performance will likely return to baseline once you become fat-adapted.

Set a Daily Calorie Goal

While body recomposition is about more than just calories in versus calories out, daily calorie intake still matters. Set a calorie goal that aligns with your goals—a caloric deficit for weight loss or a surplus for bulking up and minimising body fat.

Get Enough Rest

Adequate rest and recovery are crucial for optimal muscle growth and repair. Make sure to take days off from exercise and prioritise getting enough sleep to allow your body to recover effectively between workouts.

Limit protein intake

Limiting protein intake is crucial when following a keto ultra-fast diet. While protein is essential for muscle maintenance and other bodily functions, excessive protein consumption can hinder ketosis. Here are some detailed guidelines and instructions on limiting protein intake:

Firstly, understand the role of protein in the body. Protein is necessary for muscle growth and repair, and it also provides energy. However, when there is an abundance of protein, the body can convert it into glucose, which can then be used as energy instead of burning fat. This can disrupt the state of ketosis, which is the goal of the keto ultra-fast diet.

Next, calculate your ideal protein intake. The recommended protein intake varies depending on factors such as body weight, activity level, and individual differences. A commonly suggested guideline is to consume about 1 gram of protein per pound of body weight per day. For example, if you weigh 150 pounds, aim for 150 grams of protein daily. However, those who engage in intense exercise may require more, up to 1.5 grams per pound.

Now, let's discuss food choices. When limiting protein intake, it's important to make wise food selections. Choose lean protein sources such as poultry, fish, and tofu. These options provide sufficient protein while minimizing excess calories and unhealthy fats. Additionally, be mindful of hidden sources of protein in foods like dairy, nuts, and seeds. These can add up quickly, so monitor your intake of these foods.

Finally, consider using protein supplements strategically. If you struggle to meet your protein goals through whole foods alone, consider adding a high-quality protein supplement to your diet. Look for supplements that are low in carbohydrates and sugars to align with the keto ultra-fast guidelines. However, always consult with a healthcare professional before introducing any new supplements to your routine.

Remember, the goal of limiting protein intake is to optimize your body's ability to enter and maintain ketosis. By following these guidelines, you can effectively limit your protein intake while still ensuring your body receives the essential amino acids it needs to function properly.

Frequently asked questions