Let’s start with the definition …
What is ketosis and how to get into ketosis fast?
Well, ketosis is the natural state of the metabolic process when your body burns stored fat instead of glucose.
As your body breaks down fat, ketones start to build up in the blood, which then leave your body in the urine.
So, if your urine and blood have ketones in them, then it’s a clear sign that you’ve entered ketosis.
Thankfully, ketosis can help you lose unwanted fat, as your body starts breaking down fat stores instead of using carbohydrates for energy. More than that, ketosis can suppress your appetite, promoting weight loss.
How do you achieve ketosis?
The process is not always easy.
As you may know, most people that wish to enter into ketosis usually stick to the Keto Diet. And you may be one of them.
So, if you want to discover how to get into ketosis fast and recognize signs of ketosis, then this is your go-to article.
Let’s dive in and discuss the tips.
How To Get Into Ketosis Fast #1: Increase Physical Activity
The first tip on how to get into ketosis fast is to increase your physical activity.
Well, the more energy you use during the day, the more food you need to eat for fuel. You see, exercise depletes the glycogen stores in your body, which usually replenishes when you eat carbs.
So, if you follow a low-carb diet, you will not replenish your glycogen stores.
Sadly, it may take some time for your body to adjust and use fat stores instead of glycogen. And you may experience fatigue as your body gets used to it.
How To Get Into Ketosis Fast #2: Significantly Reduce Carbohydrate Intake
Ketosis happens when a shortage of carbs makes your body use fat as its primary energy source instead of sugar.
So, if you’re looking to reach ketosis, whether for losing weight, reducing the risk of heart disease, or maintaining and control blood sugar levels — you should aim for 20 grams of carbs per day (or less).
However, this is not a fixed number. And that’s because you may eat more carbs and still get into ketosis, or you’ll need to eat fewer carbs to achieve this state.
Related: Keto Diet Tips: How Many Carbs And What Can You Drink On Keto Diet?
How To Get Into Ketosis Fast #3: Fasting For Short Periods
Thankfully, going without food (fasting) can help you get into ketosis more quickly. And that’s how most people enter ketosis between meals.
In some cases, doctors may recommend a longer fasting period of 24 and 48 hours. That’s why you should always speak to your doctor before deciding to fast for longer than a few hours at a time.
Another interesting form of fasting is fat fasting.
You see, fat fasting suggests to significantly reduce calorie intake and eat a diet that consists mostly of fat for no longer than two or three days.
Recent studies show that this approach might have a positive impact on weight loss. However, fat fasting is usually difficult to maintain and may not be the best option for you.
You can skip this approach since there are better ways on how to get into ketosis fast.
Related: How To Do Intermittent Fasting On Keto: Keto Intermittent Fasting Plan
How To Get Into Ketosis Fast #4: Increase Healthful Fat Intake
As you decrease your carbs intake, you may replace the loss of carbohydrates by increasing the healthful fats. You can choose from the following:
- coconut oil
- olive oil
- avocados and avocado oil
- flaxseed oil
However, if you want to lose weight, you should always count the calories too. You see, eating too many calories a day can make your weight-loss journey harder.
Related: Keto For Weight Loss: How To Use Ketogenic Diet For Losing Weight
How To Get Into Ketosis Fast #5: Test Ketone Levels
One way that can help you achieve a ketosis state is monitoring the ketone levels in your body. The urine, breath, and blood tests can help you with that.
Thankfully, using one or more of these tests can help you track the progress, so you can make better adjustments to your diet.
How To Get Into Ketosis Fast #6: Protein Intake
If you stick to the Keto Diet, you can eat a limited amount of protein compared to fat.
Even if recommended amounts can vary, the standard Keto Diet suggests you consume 20% of calories as protein.
So you know, you need to have a low protein intake to reach ketosis.
How To Get Into Ketosis Fast #6: Consume More Coconut Oil
Another great tip on how to get into ketosis fast is to eat more coconut oil.
Well, coconut oil helps you reach and maintain ketosis.
How does it do it?
A recent study focused on Alzheimer’s disease suggests that adding coconut oil to your diet may help you increase the ketone levels.
Coconut oil has MCTs (medium-chain triglycerides) — some types of fats that your body absorbs quickly and easily. After that, it sends them directly to the liver, turning them into either ketones or energy.
How Long To Get Into Ketosis?
You see, the time it takes to enter ketosis is different from person to person.
Usually, it may take 2-4 days if you eat 20-50 grams of carbs per day. But, as I said earlier, it may vary.
Sometimes it can take you a week or longer to reach this state.
What factors affect how long to get into ketosis?
Usually, your typical daily carb, fat, and protein intake affect this matter. More than that, your age, metabolism, and exercise routine can affect the time it takes to get into ketosis.
So, if you usually follow a high-carb diet before starting a keto diet, then it may take longer to enter ketosis than if you stick to a low or moderate carb diet. And that’s because your body has to deplete the glycogen stores before entering ketosis.
So, let’s summarize …
It usually takes 2-4 days to achieve ketosis if you eat less than 50 grams of carbs per day. However, depending on your physical activity level, age, metabolism, and nutrition, it may take longer for you to enter into this state.
How To Know If You’re In Ketosis: Signs Of Ketosis
As your body adjusts to ketosis, you may feel some symptoms — usually known as the “Keto-Flu“.
Below I’ve listed you some signs of ketosis:
- Bad Breath
- Increased Thirst
Even if these symptoms give you an indication that your body transitions, the best way to know if you’re in ketosis is to test your body’s ketone levels.
Monitoring your body’s ketone levels is the best way to know if you’re in ketosis or not.
So you know, there are three types of ketones: acetoacetate, acetone, and beta-hydroxybutyrate. And you can measure all of them through your urine, breath, and blood.
You can measure your acetoacetate levels through your urine with a ketone urine strip, turning various shades of pink or purple depending on the ketone levels of your urine. Usually, darker colors mean that your urine has higher levels of ketones.
Of course, your body signs of ketosis can be a good guideline, but the testing strips are a cheap and simple method to tell if you’re in ketosis.
Another way to measure acetone levels is by using a ketone breath meter, such as Ketonix.
What does this meter do?
Well, this meter flashes a color that lets you know if you’re in ketosis and shows you how high your ketone levels are.
Thankfully, ketone breath meters are fairly accurate.
So, how to know if you’re in ketosis?
Firstly, you should use the early signs of ketosis as a guideline (headaches, fatigue, nausea, bad breath, increased thirst).
And secondly, you should test your ketone levels using a breath meter, urine sticks, and a blood ketone meter.
Related: Keto Flu Symptoms: How To Get Rid Of Keto Flu?
Ketosis And Diabetes: The Atkins Diet
The Atkins diet is one of the most known low-carb, high-protein diets that associates with the keto diet. However, both diets have some differences.
Who created the Atkins diet?
Dr. Robert C. Atkins created it in the 1970s.
The diet is a way to help you lose weight that also controls many health issues, such as Type 2 Diabetes.
As you may know, cutting excess carbs is a healthy step, but it’s not clear if diet alone can help diabetes. You see, if you have diabetes or high blood sugar levels, any type of weight-loss is beneficial — whether it’s from the Atkins diet or any other program.
Unlike the keto diet, the Atkins diet doesn’t make you increase fat consumption. However, you might increase your fat intake by reducing carbs and eating more animal protein.
The potential drawbacks are comparable.
You see, if you restrict carbs too much, you can risk having low blood sugar, or hypoglycemia. This can happen, especially if you’re on medication that increases your insulin levels in the body and doesn’t change your dosage.
In other words, cutting carbs on the Atkins diet can support weight loss and help you better control diabetes symptoms.
Related: Halki Diabetes Remedy: How To Lower Blood Sugar Quickly
So, I hope that my tips on how to get into ketosis fast helped you with your nutrition journey, and you now know the signs of ketosis and how to better track your ketone levels.
If you want to discover more about ketosis, I highly recommend the 28-Day Keto Challenge (read here my full review) by Keto Resource.
In this cookbook, you find everything you need to know about ketosis, Keto-Flu, and many more aspects of the Keto Diet.