You probably hear every day something new about the keto diet.
But, what’s all the hype about?
You see, the ketogenic diet puts your body into a state of ketosis — allowing you to use fat for energy.
So you know, fat burning is just one of the significant benefits of ketosis. Besides this good thing, the keto diet improves your overall health and makes it a useful tool for weight loss.
Most people follow the keto diet for one good reason . . .
It makes you feel great!
Sticking to the keto diet keeps you more satiated during the day. It increases your energy levels, both mental and physical, leading to:
- Fewer cravings
- Lower caloric intake
- More self-control
- More physical activity
Thankfully, all these benefits accelerate the weight loss processes — making the keto diet the best diet for weight loss.
But, as you know, everything that’s good must have some hard parts too. For your body to enter into ketosis, you need to balance the right macros, set a realistic goal, and track all the processes so you can achieve your goals.
But let’s dive in and discuss ketosis.
How Long Does It Take To Get Into Ketosis?
Firstly, you need to know that to reap the most benefits of a keto diet — you must reach the ketosis state as fast as possible.
What is ketosis?
Well, ketosis is a metabolic state in which your body converts fat into ketones — making these the primary source your body will use for energy.
Usually, your body uses glycogen for energy, but when you enter into ketosis, your body adapts and uses ketones instead.
You see, the best way to reach ketosis is to reduce your carb intake drastically. In your digestive tract, carbs break down into glucose or other sugar molecules, so they can move across your bloodstream and be used for energy.
What happens if your body has excess glucose?
Well, if this happens, you store the glucose in your liver and muscles in its storage form, glycogen.
But by drastically reducing the carb intake to under 50 grams per day, your body needs to adapt and use its glycogen stores for energy.
What happens when the glycogen stores deplete?
Well, here’s where the magic happens . . .
Your body adapts to that and starts using ketones instead of glycogen as fuel.
How long does it take to enter ketosis?
The answer is: it varies from person to person.
Usually, it can take you 2-4 days if you eat 20-50 grams of carbs per day. However, some of you may reach this state in a week or longer.
So you know, the factors that can affect how long does it takes to enter ketosis include your usual daily carb, fat, and protein intake.
More than that, your age, daily exercise routine, and your metabolism can also affect ketosis.
For example, if you follow a high-carb diet before starting the keto diet, it will take you longer to enter ketosis; and that’s because your body needs to deplete its glycogen stores before reaching the ketosis state.
Related: 28-Day Keto Challenge Review: Is It The Best Keto Diet Plan?
How To Get Into Ketosis Fast
As you read until now, ketosis can help you lose unwanted fat, as your body starts to break down fat stores instead of using glycogen for energy.
More than that, ketosis can help suppress your appetite — making keto the best diet for weight loss.
But . . .
Reaching the ketosis state is not always easy.
Below I’ve listed you 7 tips on how to get into ketosis fast.
1. Increase physical activity
It’s simple. The more energy you use during the day, the more food you need to eat for fuel — which is why exercising helps you deplete the glycogen stores faster.
Usually, your glycogen stores replenish when you eat carbs. If you’re following a low-carb diet, you will not recharge your glycogen stores.
So you know, it may take some time for your body to adapt and use fat stores instead of glycogen. You may experience fatigue as your body adjusts.
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2. Significantly reduce carbohydrate intake
As you know by now, ketosis occurs when a lack of carbohydrates forces your body to use fat as energy source instead of sugar.
If you look to reach ketosis, whether for weight loss or to improve your overall health, you should reduce carb intake to 20 grams per day or less.
However, this is not a fixed number. You may be able to eat more carbs and still get into ketosis. It varies from person to person.
3. Fasting for short periods
You see, going without food can help you achieve ketosis faster. You can actually go into ketosis between meals.
In some cases, doctors may recommend you to fast for longer periods like 24 or 48 hours. If you want to fast for more than two days, you should consult a doctor.
Another type of fasting is fat fasting.
Mainly, this type of fasting involves you to reduce calorie intake significantly and eat a diet that consists almost entirely of fat for no more than two or three days.
Studies show that this type of diet may have a positive effect on your weight loss. However, fat fasting can be challenging for you to sustain and may not be the best option for you.
But the best way to find if it’s right for you is to try it and see what happens.
4. Increase healthful fat intake
You see, as you decrease your carbs intake — you should start increasing healthy fats consumption.
However, if your main goal is to lose weight, you should track your overall calorie intake — because eating too many calories will slow down the weight loss process.
Related: Paleo Vs Keto Diet: The Difference Between Keto And Paleo
5.Maintain a high protein intake
So you know, eating the adequate amounts of protein throughout the day is mandatory — so you achieve ketosis faster.
Why is it so?
Well, protein provides you with two crucial health benefits when you try to lose weight:
- It helps you maintain muscle mass
- It provides amino acids to the liver so that it continues to function normally.
So, if you don’t eat enough protein, you may experience a loss in muscle mass.
6.Consume more coconut oil
Why should you consume more coconut oil?
Well, the reason is simple.
Coconut oil helps you reach and maintain a state of ketosis. According to a study focused on Alzheimer’s disease, adding coconut oil to your diet can help you increase the ketone levels.
So you know, coconut oil has fats called medium-chain triglycerides or MCTs. The good part about these fats is that your body absorbs them quickly and easily — sending them directly to the liver afterward.
At the end of the process, the liver turns them into either ketones or energy.
Keto For Weight Loss: Why Don’t You Enter Into Ketosis
Well, if you decide to stick to the keto diet so you can accelerate the weight loss processes, there could be a couple of reasons why you don’t enter into ketosis.
Below I’ll show you most of them.
1.You eat too much protein
Firstly, you shouldn’t confuse a low-carb, high protein diet with a keto diet.
You see, this type of diet is unlikely to put your body into ketosis because the body breaks down excess proteins into amino acids and converts them to sugars.
If you decide to follow the keto diet, you will get most of your calories from fat — which will represent somewhere about 55-60% of your calorie intake. Eating so many fats leaves little room for you to eat protein.
If you eat protein for more than 35% of your diet, it is unlikely that you’ll enter into ketosis.
2.You eat too many acceptable carbs
If you stick to the keto diet, you can eat some types of carbs — such as nuts and dairy.
You see, these foods are usually high fat, nutrient-dense foods that make a great addition to a keto diet. However, you should have in mind that they also have carbohydrates in them.
So, if you eat too many of these foods, you won’t achieve and maintain ketosis.
3.You eat maltitol
Alcohol’s bad . . .
But you already know that.
So, what is actually maltitol?
Well, maltitol is the sugar that alcohol usually contains.
Even if sugar alcohols can be a good option for you, you should know that not all of them are the same.
You see, maltitol is a sugar alcohol that’s not keto-friendly. Although maltitol is a low glycemic index sugar, its usage still affects your blood sugar levels — and can prevent you from entering ketosis.
4.You don’t count calories
If you eat more calories than your body can burn — you won’t lose weight. Period.
And on the other side, if you consume too many calories, you will gain weight — even if you’re in a state of ketosis.
You see, high-fat foods have more calories than foods high in carbs and proteins. That’s why you need to track the number of calories that you consume.
More than that, sticking to a balanced meal plan can help you work toward your ideal weight.
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5.You drink alcohol
You need to know that many alcoholic drinks, including wine and beer, are high in carbs. And most forms of the keto diet don’t allow these kinds of alcohol.
However, hard alcohols like gin and vodka are lower in carbohydrates, which means you can usually consume them on a keto diet.
But you need to have in mind that even these beverages can prevent weight loss.
One of the simplest ways to increase your calorie intake without providing your body with nutrients is alcohol consumption.
6.You don’t exercise
You see, exercising is a big part of staying healthy — by stimulating your body’s metabolism and helping you burn calories. Using this tool can help you a lot with weight loss.
If you stick to the keto diet, exercise is an important aspect you should practice — since high-fat foods have many calories. Burning them through exercise can help you reach your desired weight.
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7.You stress too much
Firstly, you should know that a high-stress lifestyle can stop you from losing the weight you want — especially on the keto diet.
Why is it so?
Well, scientists show that stress can cause changes in your hormone levels — leading to weight gain or difficulty losing weight.
More than that, chronic stress may cause you to crave sugars or other comfort foods — which may screw up your diet.
How To Stick To A Keto Diet Easier: Tips and Tricks
The following tips can help you avoid common dieting mistakes so that the keto diet you stick to is more effective for weight loss:
- Keep a food journal. An easy tool to track what you consume throughout the day. By using it, you can identify what foods or eating patterns prevent you from losing weight.
- Drink plenty of water — this one’s important. You see, drinking enough water fills up your stomach and keep you from overeating or snacking too much.
- Chew sugarless gum. Start chewing sugarless gum that contains erythritol or stevia sweeteners. It will help you minimize unnecessary snacking between meals and minimize cravings for sweet foods.
- Get plenty of sleep — this one’s very important too. So you know, sleep regulates your body’s normal cycles, and it reduces stress levels.
What Should You Eat On Keto: High Fat Keto Foods
Below I’ve listed you the essential high fat keto foods you should consume:
- Avocados and avocado oil
- Nut and seed butters
- Flax seeds
- Hemp hearts
- Chia seeds
- Olives and cold-pressed olive oil
- Coconuts and unrefined coconut oil
- Cacao nibs
- Full-fat Greek yogurt
- Fatty fish
- Whole eggs
What Should You Eat On Keto: High Fiber Keto Foods
The following keto-friendly foods are a great source of fiber for you if you aim for weight loss.
- Chia seeds
- Blackberries and raspberries
- Red Cabbage
Conclusion: Is Keto Good For Weight Loss?
Well, achieving and maintaining ketosis can be difficult at first.
Even if the keto diet is strict and it may require some sacrifices — it sure is one of the best diets for weight loss.
Thankfully, with some minor adjustments, you can enter into ketosis fast and start to work toward your weight loss goals.
If you want a shortcut and discover all the secrets of the keto diet, I recommend you try the 28-day Keto Challenge program.
Why this program?
Well, this diet plan makes your life much easier if you decide to stick to the keto diet. In this program, you find everything you need so you can enter into ketosis fast and start your weight loss process.
You can read here our full review of this keto diet plan and decide whether it’s worth trying it or not.