The main reason for the positive effect of a keto diet is to get into ketosis. It will be logical to conclude that all keto diet followers, regardless of whether they begin or continue, tend to start the ketosis process as quickly as possible. So it is important to know how to get into ketosis quickly.
Ketosis is a metabolic state that is absolutely normal for the human body. It leads to a serious restriction of carbohydrate intake, and as a result, your body switches to burning fat instead of glucose and produces ketones for energy supply.
Below are various ways to help you understand: how to get into ketosis quickly and make sure that your body will use fat as fuel.
If you are just starting to take the first steps towards achieving a state of ketosis, you should not rush. Keto – a diet is better to start gradually to give the body to get used to a new state. Many of the keto followers often search how to get into ketosis quickly. But I think in this case slow and steady wins the race.
But it takes too long and you are yet to get into ketosis, then the following tips are for you.
If you have previously practiced ketosis, but left it because of a vacation, a protracted cheat-mil or drinking alcohol, several proven, effective and simple ways can help you return to ketosis.
- How To Get Into Ketosis Quickly
- Limit carbohydrates to get into ketosis quickly
- Dance to get into ketosis quickly
- Exercise on an empty stomach to get into ketosis quickly
- Intermittent fasting to get into ketosis quickly
- Fat Fasting to get into ketosis quickly
- Consume enough fat to get into ketosis quickly
- Consume MCT Oil to get into ketosis quickly
- Maintain ketone level to get into ketosis quickly
- How long does it take to get into ketosis?
- Why can’t I return to ketosis?
- Optimal levels of ketones for ketosis
How To Get Into Ketosis Quickly
In the following section we are representing 8 tips to get into ketosis quickly only for you. Follow them appropriately for quick results
Limit carbohydrates to get into ketosis quickly
No matter how trite it may sound, but the first and most important step to achieving ketosis is to limit the intake of pure carbohydrates daily to 20-25 g. This will allow the body to quickly process the glucose supply, and then begin active burning of fats for energy.
You have to reduce your carbohydrate consumption as soon as possible. This is the primary step to boost your ketosis.
Dance to get into ketosis quickly
Ketosis can only be achieved by burning glycogen, which is stored in the liver and muscles. Glycogen is the energy reserve of our body, it is his body fat that burns in the first place, and after that comes the fat which is consumed.
One of the easiest ways to burn glycogen is to do more cardio workouts. Brisk walking, dancing, running, cycling – all this will have an active impact on glycogen consumption. Dance is always a fun. And if it can help you in your keto journey then obviously it is a bonus.
Exercise on an empty stomach to get into ketosis quickly
Exercising on an empty stomach will enable your body to more effectively use the accumulated glycogen, and then fat, as the body will not spend energy on digesting recently taken food.
Strength training on large muscle groups (legs, back, shoulders) will be especially useful on an empty stomach, it will increase glycogen consumption even more, which will significantly increase the level of ketones.
There is one point – fasting exercises should not be practiced in the first weeks of a low-carb diet i.e. keto diet. So after one or two weeks of your keto diet you can start exercising on an empty stomach to get into ketosis quickly.
Intermittent fasting to get into ketosis quickly
Fasting will help your body use up glycogen stores faster, because during fasting you will spend it actively, and there’s no more restocking. Be attentive to the general condition of the body, it is worth starving only if you are confident in your own abilities.
Intermittent fasting is one of the most applicable ways of boosting the way to get into ketosis quickly.
Fat Fasting to get into ketosis quickly
Fat Fasting is a strategy that you can use to help yourselves during your keto journey. I hope you have a clear about what is ketosis. When you feel that after trying so many ways of keto diet, you are yet to reach ketosis then you can start following fat fasting.
The essence of fat fasting lies in the minimum number of calories and the maximum amount of fat. People who adhere to it consume almost 1000–1200 calories per day, 80–90% of them are fats.
If you follow such a diet, there is a calorie deficiency in the body that contributes to the depletion of the accumulated carbohydrate reserves in your body, you switch to ketosis and burn more fat for energy.
Thus you will be able to get into ketosis quickly.
Consume enough fat to get into ketosis quickly
Eating enough foods that contain saturated fats (olive and coconut oil, avocados, red fish, nuts, etc.), as well as limiting carbohydrate mass in your diet, will help your body quickly adapt to the process of burning fat. Fat will be transformed into ketone bodies to provide energy to the body.
All the previous steps that we have discussed here are targeting towards burning all the stored glycogens. But keep in mind that if you do not consume enough calories you will lose your muscles. Which will destroy all your efforts. So never stop consuming enough fats.
Consume MCT Oil to get into ketosis quickly
MCT (medium chain triglyerides) helps in the production of ketones and is very easily absorbed for instant energy.
MCT is saturated fat that is different from any other saturated fat. Most of the saturated fats we consume pass through the lymph in the heart and muscles, leaving residues in your liver that can be converted to ketone bodies.
MCT is found in coconut oil and, to a lesser extent, in animal fats, however, you can buy MCT oil in its pure form – both in powder form and in liquid form.
Maintain ketone level to get into ketosis quickly
Ketones do not form “storage rooms” in the body, unlike glucose. With excess, excreted in the urine, they are not stored in the form of fat folds on the sides and waist, which by itself ensures harmony for practitioners with such a diet.
The above applies to ketones of exogenous origin (produced not in one’s own body, but brought in from an external synthetic source). The ketone supplements that make up the ketogenic diet give the body the necessary energy, and the excess is excreted through the urine.
Regularly measure the level of ketones in your body and maintain ketone level so that you can properly get into ketosis and maintain it.
How long does it take to get into ketosis?
As you are reading about how to get into ketosis quickly, you should have a proper idea on how long does it take to get into ketosis. This process will take from 2 to 7 days, depending on your previous diet and on how physically active you are.
Remember that the most important rule for achieving ketosis is to limit your carbohydrates. If you do not, then everything else will not help you get into ketosis (with the exception of short periods of time). it differs from man to man on how long does it take to get into ketosis. It depends your daily routine, lifestyle, food-habit and so on.
When you are limiting carbohydrates, it’s important to give your body enough fuel to function properly, and this is usually achieved by increasing your intake of fat and an adequate amount of protein. Also, be sure to consume enough electrolytes.
If you do not take electrolytes and electrolyte-rich foods you will face keto flu and then you will face difficulty in continuing your keto journey. Thus you will fail to achieve ketosis according to time.
Why can’t I return to ketosis?
Lets say you are following keto diet for a long time and you have already achieved ketosis. But achieving ketosis is not everything. You have to maintain it. Many times people lose ketosis after getting into it. If it is also true for you then what can you do? How will you return to ketosis?
If you are struggling to return to ketosis, it’s best to start tracking to make sure that you are really following a limit of 20-30 grams of carbohydrates per day. Start tracking what you eat and how much.
A proper diet plan and regular exercise can help you return to ketosis.
Optimal levels of ketones for ketosis
Ketosis has many different levels, indicating the number of ketones that you produce in the blood. Generally, the higher the ketone production level, the better weight loss will be.
Since the most accurate way to measure ketones is with blood counters, we will use them as our main example. As a rule, if you have below 0.5 millimoles of ketones per liter of blood, you are not in ketosis.
Here is a quick guide to ranges; optimal weight loss will be in the range of “deep ketosis”:
- Light ketosis: 0.5 mmol / L – 0.8 mmol / L
- Average ketosis: 0.9 mmol / L – 1.4 mmol / L
- Deep ketosis (best for weight loss): 1.5 mmol / L – 3.0 mmol / L
If you are in the deep ketosis ranges, you do not need to strive for even higher rates. If the level drops to 3.0, you will not have any better results. Sometimes, frequent high readings may indicate a lack of calories in your diet (ketosis occurs during fasting, when the body needs to destroy stored energy).
As a side note, it is important to mention higher levels of ketones. Values greater than 6.0 mmol / L usually indicate the onset of a dangerous condition known as ketoacidosis . While it is almost impossible to get to these ranges on a standard keto diet, type 1 diabetics sometimes notice this when their insulin levels are extremely low. Very high ketone levels require medical attention and should be treated immediately.
The main goal of keto-diets is to constantly maintain nutritional ketosis. If you are just starting a keto diet, you should consume up to 20-30 grams of carbohydrates per day. This is how you will be able to get into ketosis quickly.
Of course, the level of macronutrients is quite individual, but for most of the readers, it will be enough to reduce carbohydrate intake to 20-30 grams per day to enter the state of ketosis and maintain it.
Adaptation of the body usually takes a long period. In an average of 4-8 weeks, you become keto-adapted. This means that the reserves of glycogen contained in the muscles and liver are gradually depleted, you are losing less water, but the overall energy level, on the contrary, is rapidly increasing.
Well, that’s all what I had to tell you about how to get into ketosis quickly. If you have questions, ask them in the comments below.