It is important to remember that we are not using ketosis on its own but also intermittent fasting which a very powerful tool which can speed things up. Every time we eat, we trigger insulin production.. even if we eat healthy foods or not, every time we eat we will produce insulin. So what we want to do is to start a smooth and gradual intermittent fasting.
How to do intermittent fasting the smooth, easy way?1.No snacks. We start with 3 meals a day: breakfast, lunch and dinner. Cut the snacks out and add a little bit more fat to the meal to allow you to go longer. If you are used to snacking, get used to 3 meals a day without snacking first, and then once you are there, go ahead and breakfast, but in time, day by day, go ahead and push it forward.
If you are used to eat breakfast at 8am, push it to 8:30, then 9:00, then 9:30 and so on.. until breakfast and lunch are at the same hour and become one meal instead of two. This way, as we heal insulin resistance, the time in between dinner the night before and lunch next day, as the next meal, is getting longer and you intermittent fast for a good 16-18 hrs.
Now ideally, the time between lunch and dinner gets smaller.. for example: if we eat lunch at noon, do not eat dinner later than 6pm. So from 6-7pm when you finish dinner you have time to intermittent fast until next day at noon when you eat the next lunch. That is 18 hours of fasting.
When the body runs on ketones, which are the byproduct of fat burning, we have very stable blood sugar levels. No more ups and downs thru the day. Ketones are the original fuel sources of the brain.. originally our bodies were designed on running on ketones, not glucose. Sugar as in carbohydrates from grains was introduced to us way later, when humans started agriculture. Before that we used to eat what we could find as plants, fruits, roots, nuts and occasionally hunt.