If you’re new to the Ketogenic Diet, then you’re probably wondering,
“How long does it take to get into Ketosis?”
Ketosis helps a person burn unwanted body fat. It’s a state in the metabolic process where the body burns fat instead of glucose for energy.
Many claims have indicated that ketosis is an effective solution for a fast and targeted weight loss. However, achieving a state of ketosis may not be easy.
Luckily, this article has got you covered!
We’ll give you a complete guide into the ketogenic diet. Join me as we explore tips and tricks that will help you achieve ketosis faster.
The Keto Diet: What You Should Know
The Ketogenic or Keto Diet is a popular diet method due to its fast fat burning effects on the body.
People achieve the state of ketosis by following a ketogenic diet. It’s a high-fat diet. Meaning 70% or 80% of your keto dieting comes from fat.
The ratio in your nutrients depends entirely on you or what your dietician has recommended.
However, there are still some risks if there are excessive ketone levels in your body. Ketone bodies produce a toxic acid in the blood called ketoacidosis.
Before you start, it’s best to consult your doctor first if you have any underlying medical condition.
Ketosis & Fat Loss
When you get into the state of ketosis, your body turns to stored fat instead of glucose from carbohydrates for energy.
Some remain skeptical of this form of diet. However, a recent study indicated how it’s an effective method that facilitates short-term weight loss. ( 1 )
The researchers explain how a diet high in fat can significantly curb a person’s appetite. ( 2 )
There’s also one study that shows how it also increases the metabolic rate. It explains how it improves your body’s ability to burn fat. ( 3 )
How Long Does It Take To Get Into Ketosis?
The time it takes to reach that state varies from person to person.
People’s bodies respond to diet in different ways. There are some of factors can influence the speed of your metabolic process.
From a general standpoint, if you were to consume carbs around 20 to 50 grams per day, the earliest would be two days. However, some would reach four days to a week or even more.
Stages of Ketosis
There are three stages of ketosis:
The initial phase is where you introduce your body to the keto diet.
You should expect a lot of adjustments in your body to happen in this phase. Most of which aren’t pleasant, but they are temporary.
The keto-adaptation phase is where your body starts to adapt to your new diet.
It is where you help adjust your body to burn fat instead of glucose for energy.
It’s vital to pay close attention to getting the right food in your diet and strengthening your body with exercise.
Lastly, you have the maintenance phase.
Your body is now fully accustomed to burning fat effectively, and your metabolism has reached new heights.
You must maintain your diet and exercise after a period of time. Supplements may also be an option. We’ll talk more about that later.
How Do You Know If You Are In Ketosis?
The very first onset of ketosis will cause drastic changes to your body. It won’t be comfortable.
Some might refer to this phase as the Keto Flu. Keep in mind that this is not any serious medical condition.
Doctors explain the reason your body is responding this way is due to carbs and sugar withdrawal. These are all temporary.
Below are the following symptoms you should look out for:
- Sugar Cravings
- Lethargy and Fatigue
- Issues with Digestion
- Bad Breath or Keto Breath
- Trouble Sleeping
The Health Benefits Of Ketosis
There are plenty of long-term health benefits you can get from ketosis.
From aiding weight loss, increasing your body’s performance level, to managing health conditions.
1.Improved Focus and Cognitive Function
The initial effects of ketosis have some reports from people feeling headaches and dizziness due to the lack of glucose in their system.
However, long-term ketogenic dieters claim to have experienced an increased focus after a while. It is due to your brain adapting to burning ketones instead of glucose.
Ketones are good for brain health. There have been a lot of studies and medical claims that it can help improve cognitive function.
Some doctors recommend it as a treatment for chronic illnesses such as Alzheimer’s and memory loss.
2.Decreased Risk of Diabetes
Following a keto diet means you have to decrease your carbohydrate intake.
When you’re on a low carb diet, this significantly depletes your glycogen stores. It causes a reduction in blood sugar levels.
People with type 2 diabetes should cut back on carbs to regulate their insulin levels.
It’s the reason why doctors recommend a keto diet for diabetic patients. Doing so regulates their blood sugar levels and insulin response.
One of the best benefits of ketosis is the appetite curbing effect it has on people.
There have been studies that indicated how ketosis effectively suppresses hunger.
Experts explain how a keto diet or ketosis decreases the hunger hormone called “ghrelin” in our system. ( 1 )
4.Rapid Weight Loss
Aside from curbing your appetite, a ketogenic diet triggers an increase in the body’s fat-burning process.
The carb restriction allows your body to turn to fat for fuel. With carbs or glucose out of the equation, your body will burn more fat than it would on a standard diet.
Some studies indicate how a ketogenic diet is more effective for weight loss compared to a low-fat diet. ( 2 ）
Many doctors and medical experts recommend a Keto Diet or Atkin’s diet for children with epilepsy. （ 3 ）
It is an alternative way that helps manage their seizures if they don’t respond well to medication.
While there were claims of its effectiveness on adult patients, the research about it is still limited.
Why Do You Take Longer To Enter Ketosis?
There are plenty of factors that can delay the onset of ketosis in your body. It may be your age, metabolic rate, or underlying medical conditions.
However, the usual case is that people still consume more carbs than intended for their bodies. Eating too many carbs can disrupt your body’s process of producing ketones.
If you’re facing this problem, don’t worry. We’ll give you seven tips to turn things around and help you achieve ketosis faster.
7 Tips To Achieve Ketosis Faster
1.Adjust Your Carb Intake
The first thing you should do is to assess your diet. How many meals do you consume with carbs per day?
Have you encountered any slip-ups and consumed more carbs than intended?
If so, then a proper rehashing of your diet plan is in order. Try to decrease the number of carbs you consume and keep it at the recommended level.
Try to track your carb intake to prevent you from breaking your diet. A tracker will help you stay committed.
2.Increase Healthy Fat Intake
When you cut away carbs, it’s important to choose healthier options and stay away from saturated fat with plenty of calories.
If you’re aiming to lose weight fast, it’s best to minimize your calorie intake as well.
Just because you are on a keto diet doesn’t mean you’ll have to subject yourself to greasy burgers and fries. Watch out for vegetables or protein that may contain a lot of carbs.
Set yourself for nutritional ketosis. Opt for healthy foods that would make a good fuel source for energy. Include foods with high percentages of natural or healthy fats. Including foods like:
- Nuts and Seeds
- Fish rich in omega3 fatty acids
3.Do Intermittent Fasting
Combining your keto diet with intermittent fasting will help speed the process of ketosis faster.
A lot of people do this because of how effective it is. You can try to go for a 16 hour fast. You can easily do this by skipping either breakfast or dinner.
Studies have also proven that intermittent fasting has the potential of decreasing the risk of heart disease. （ 1 ）
4.Amp Up Your Workout Routine
Taking your workout to the next level will help speed up the pace. You can try increasing your exercise intensity by adding more variety to your regimen.
Adding intensity can allow you to burn more fat during exercise.
Strength training or bodyweight exercises are great workouts that can help deplete your glycogen stores and activate ketosis faster.
Keep in mind that your body may still experience fatigue at the beginning. Put the work in but don’t over-do it.
5.Adjust Your Protein Intake
Excessive protein intake can get in the way of your body reaching ketosis. Protein contains amino acids. They tend to be more glucogenic than ketogenic.
While protein is vital for increasing muscle mass, consuming too much protein can increase your blood glucose levels.
It’s crucial to keep a moderate protein intake. Try not to eat too much and only consume at least 15 to 20% of it in your diet.
Also, try to avoid choosing a protein that contains a lot of carbs.
6.Add Coconut Oil Into Your Diet
Coconut oil might be the best bet to reach the state of ketosis faster.
A study that is recently published focused on the ketone-increasing effects of coconut oil on your body.
Coconut oil has medium-chain triglycerides. MCT’s are a type of fat that is easily absorbed in the body and transformed into ketones.
7.Test Your Ketone Levels
Besides monitoring your diet and keeping your exercise in check, you should consider testing your ketone levels.
The best time to do your tests is either in the morning or in the afternoon.
You can either test your ketones by:
To learn more about testing your ketone levels, we’ll discuss it below.
3 Best Ways to Measure The Ketosis Level
Once the body begins to break down fat for energy, fatty acids or “ketones” build up in the bloodstream. Ketones The ketones are then excreted through the urine.
If ketones are found present in your breath, blood, or urine, it can indicate whether you have entered the state of ketosis.
There are three methods you can do:
1.Keto Breath Analyzer
Your breath can indicate a general measurement of your ketone levels.
The keto breath analyzer is a simple and easy-to-use device for detecting ketone levels. It might cost you a bit of money, but it is reusable. A color code in this device will indicate your ketone level.
Another quick and easy method is using Urine strips to measure your ketone levels. They are more affordable too. Most beginners choose this method.
The color of the strip will be the indicator of your ketone level. Dip one strip on your urine for a few seconds until the color changes.
If the strip comes out in a dark purple, then you’re most likely in ketosis.
3.Blood Ketone Meter
Measuring your blood ketones can give the most accurate result for your ketone levels. Blood testing may be quite expensive, but it shows the exact level of ketones in your body.
It’s an option you can pick if you want a more accurate test result.
Are Supplements Necessary?
Supplements are always an option. You can take ketosis supplements like exogenous ketones.
Exogenous ketone supplements are quite popular with long-term keto Dieters.
There’s nothing wrong with adding a bit of aid to your diet. However, it isn’t necessary.
How Do You Maintain Ketosis?
Besides taking supplements, you can maintain ketosis by keeping track of your diet, maintain your exercise, and being smart with your health choices.
Like any diet method, you should engage in self-discipline and stay committed to your diet. Avoid succumbing to temptation. If you feel like giving up, try to search for motivation.
It’s already hard to get to where you are. It would be even more difficult for you both physically and mentally to bounce back on track.
Safety Is Paramount
Starting a keto diet won’t be easy. It can be challenging for some people. It also won’t be favorable for Athletes since it would affect their training.
It can even be dangerous for people who are suffering from underlying health conditions.
Your safety is your number one priority. Before you start, it’s best to get a proper consultation with your local physician or dietician.
They can even help give you the proper guidance you need to do this safely. Ensure that your body also gets the vitamins it needs to stay healthy.
The Bottom Line
While all seems lost, it’s still possible to turn things around and speed up the process of your keto diet.
As long as you follow through with your diet and combine it with an effective workout regimen, you’ll reach the state of ketosis in no time.
Remember that the Keto Diet isn’t for everyone. Try to seek medical advice first before you start this diet method.