Semi-strenuous exercise to deplete available glucose, immediately followed by fasting.
Cardio works well for this. Options aren't limited to running. Speed walking or slow walking at a 5-15% incline on a treadmill for some amount of time can achieve the necessary glycogen depletion.
Consuming coconut milk as a fat source with its high level of medium chain triglycerides also generates more ketones per fat ingested then other fat sources
Since glycogen storage requires lots of water, losing 1-5lbs in water weight after exercising is a good sign that the glycogen stores have been depleted enough for the body to start looking for other sources of energy. One should be able to hit the scale, go exercise and sweat a ton, then go back to the scale 30mins to an hour later and see the water depletion. For myself I will hit the treadmill walking at 15% incline @ 2-4mph for 45mins to an hour while profusely sweating from the 3min mark till I stop.
This is not a binary thing, as intensity increases the substrate gradually shifts from FFAs to glucose. If one has been starving, fasting or eating very low carb for a while, the muscles will also use ketone bodies in place of glucose.
Not really, ketosis starts when the liver is depleted of glycogen. While you can try to use vigorous exercise to speed this along, vigorous exercise will primarily target the glycogen stored in your muscle which does not effect ketosis. If you simply start eating < 25g of net carbs you will be in ketosis in 18-36 hours, no magic or pain needed. Do keep in mind that insulin (which you will not be producing much of) also controls electrolyte retention so you may need to increase your intake or supplement (see r/keto for details and advice) .
Eat less than 25g of carbohydrates per day, you will be in ketosis in about 24 hours when your liver glycogen is depleted. Drink lots of water, and suppliment electrolytes (sodium, magnesium, potasium -- drinking a cup of beef broth every day and using a "No-Salt" substitute on nearly all my food is what I do) to avoid the dreaded "keto flu".
No, this just puts your body into starvation mode.
You should eat proteins, vegetables (especially leafy green ones) and a moderate amount of fruit. Natural fats like animal fats are ok too, depending on other health factors.
I am not a doctor but a ketogenic diet helped me lose weight and feel great. 230lb back down to 165lbs, but I am healthiest it seems around 183lbs.
Cardio works well for this. Options aren't limited to running. Speed walking or slow walking at a 5-15% incline on a treadmill for some amount of time can achieve the necessary glycogen depletion.
Consuming coconut milk as a fat source with its high level of medium chain triglycerides also generates more ketones per fat ingested then other fat sources
Since glycogen storage requires lots of water, losing 1-5lbs in water weight after exercising is a good sign that the glycogen stores have been depleted enough for the body to start looking for other sources of energy. One should be able to hit the scale, go exercise and sweat a ton, then go back to the scale 30mins to an hour later and see the water depletion. For myself I will hit the treadmill walking at 15% incline @ 2-4mph for 45mins to an hour while profusely sweating from the 3min mark till I stop.