Do you know how to stay in ketosis after water fast? Fun Fact: Up to 60% of the human body is made up of water. A water fast is one of the fastest ways to go into ketosis. One key reason it’s not just low-carb but is instead zero-carb. This causes the body to go into the state of “ketosis” faster. This causes the body to get energy from stored fat and stuff known as “ketone” molecules. Ketones mostly fuel the brain but also provide energy for the body. Drinking water speeds up the transition from carb energy to fat energy. Many people have gone into ketosis yet weren’t aware of it.
One of the challenges of keys to effective fasting is how you break a water fast. If you haven’t eaten for days it might seem justified to have an epic cheat meal with lots of sugar, white flour, and starchy vegetables. The problem is these foods are a no-go on Keto since they can cause blood sugar spikes that kick you out of ketosis. It might seem that you have to take a game-changing approach to your ketogenic diet since you’ve been consuming 0-carbs during the fast.
Water Fasts: Following and Breaking Them
This is a critical issue to take up before talking about how to stay in ketosis. A water fast is basically what it sounds like—consuming just water. This is a different approach from other diets like no-sugar, grain-free, and vegan diets that ditch certain kinds of food.
In this case, you’re ditching ALL solid food and instead of drinking water and only H2O. People have been using fasting for hundreds of years by religious groups. Full and partial fasts are done in various religions including Christianity, Judaism, Islam,
It’s also become a popular weight-loss method. This includes “Intermittent Fasting” (IF) that includes daily eating/fasting cycles that cause a similar effect as low-carb diets. The main difference is IF diets might or might not also be low-carb diets.
Dietary fasting has been a popular trend for over a century since the early 1900s. One of the most popular liquid diets is the Master Cleanse, which Stanley Burrough developed during the 1940s.
It can be tough to do a water fast since it’s different from others that just cut calories. However, these fasts can provide several health benefits. Drinking lots of water can help with detox, weight loss, and hydration.
It’s important to make sure you follow water fast effectively. This includes breaking the fast. It’s important to do this gradually and properly to minimize something called “refeeding syndrome.” This can be a very dangerous situation so it’s important to break the fast properly whether you’re on Keto, Atkins, or Cotton Ball diet.
The keto diet is considered one of the best ways to break the water or saltwater fast. That involves consuming a high-fat, moderate-protein, and low-carb diet. It helps to prevent insulin resistance, which stops ketosis. When on the Keto diet, it’s essential to stay in ketosis whether you’re eating or fasting.
How to Stay in Ketosis after Water Fast
Keto usually puts Keto at 70% or more. When breaking a water fast, it’s important to start adding some healthy fats to your diet including:
- Fatty Fish
- Coconut Milk
- Olive Oil
Since healthy fats are so high on Keto, it’s critical to make sure each meal is providing multiple sources of healthy fats like unsaturated fat and omega-3 fatty acids.
This is one of the most critical steps to take when on Keto and after water fast. It can be tough since you might be craving sugars and refined grains. However, these high-carb foods can kick you out of ketosis quickly, so it’s important to stay low-carb.
When breaking a fast, it is essential to add some protein to your diet. Keto usually puts protein at about 20%. Make sure to go with Keto-friendly options like:
These protein sources aren’t just moderate-protein but also low-carb. While some nuts and seeds don’t have super-low total carbs when the fiber is subtracted the net carbs are quite low.
This can help to reduce blood sugar levels and thus help you stay in ketosis. When doing water fast it can be tough to exercise you’ll have lower energy levels. However, once you start transitioning to solid food again you’ll have more energy from fat food. Make sure to do cardio and weight-resistance exercises.
OK, after breaking a fast you probably won’t want to fast right away. However, you should consider doing another fast relatively soon. This will help you to stay in ketosis.
You might even want to consider doing intermittent fasting. This makes it easier to stay in ketosis since you’ll be fasting daily for 16, 18, or 20 hours every day.
Top Tips for Water Fasts
1. Add Electrolyte Powders
This can provide several benefits. When on a low-carb diet one of the possible problems people have is low electrolyte levels. These are “salts” found in various minerals like sodium. When you’re on water fast, it’s especially important to watch your electrolytes. You can boost them with electrolyte powder
2. Avoid exercising
It’s generally recommended to avoid exercising while fasting. Your body is running on empty in terms of energy whether it’s from carbs, fat, etc. This might seem like an unhealthy step. However, many health experts only recommended short-term water fasts anyway. So a short fast can give your digestive system AND muscles a break.
3. Chew on mint leaves/fennel seeds
This might seem odd but it’s a fasting trick that many people claim works. One of the keys when fasting is appetite control. It might seem like the only way to satisfy your food cravings is by eating. However, some folk remedies seem to work and help to stop the munchies.
4. Avoid drinking too much
Health experts recommend drinking 3 liters of water daily for the most anti-aging benefits. This is also generally the amount recommended for water fasts. The problem is if you drink too much it flushes out electrolytes/salts your body needs for energy. That’s a bad thing.
5. Drink other allows fluids
Some water fasts allow only water. However, others allow other options including:
- Fruit Juices
- Apple Cider Vinegar
- Bone Broth
These should be natural versions so you won’t be drinking lots of artificial ingredients. While on Keto you’ll want to avoid added sugar so it’s critical to go with low-carb sugar substitutes. Some options like artificial sweeteners are low-carb but probably unhealthy so they’re bad options for how to stay in ketosis after water fast.