If you are on a low carb diet, your ultimate goal is most likely to get to ketosis fast. Once you are in ketosis you will begin to see the weight loss you are seeking. But what is the secret to getting into ketosis quickly? Before you can get to ketosis, you have to understand what it is and the steps necessary to achieve the body state of ketosis.
Ketosis is what causes the paleo diet, keto diet and Adkins diet to produce quick weight loss. Let’s take a closer look at ketosis and how it works.
What is Ketosis?
Ketosis is a normal process that happens when your body doesn’t have enough carbs to burn for energy. Instead, it burns fat and makes substances called ketones, which it can use for fuel (1).
Ketones are chemically produced in your liver. Ketones are a chemical that is produced as a result of not having enough insulin in your body to turn sugar into energy. When this happens your body uses fat for energy. Your liver turns this fat into a type of acid called ketones and releases them in your bloodstream. Your body can then use these ketones for fuel. Ketones can be a problem, if you have certain conditions, such as; diabetes. For a person of normal health, ketones should not be dangerous.
How Do You Know When You are in Ketosis?
This is the big question. Once you have reached ketosis, the weight usually drops off quickly. There are some signs that you have reached ketosis. Having some or all of these signs can signify that you have reached ketosis:
- Bad breath or fruity breath
- Weight loss
- Increased ketones in the blood
- Increased ketones in the breath or urine
- Decreased appetite
- Increased focus and energy
- Short-term fatigue
- Decreased exercise performance
- Digestive issues
- Short-term issues with insomnia
Do you want to know where you really are in getting into ketosis? These ketone strips will tell you exactly where you are in this process.
Many people on a low carb diet live or die by whether they are in ketosis. Personally, I have not worried about being in ketosis to the point that I monitored it. I have managed to lose 40 pounds in the last year and kept it off for over a year with simple moderation. I did follow the keto diet pretty closely for the first 3 – 4 months.
How Long Does it Take to Get to Ketosis?
With ketosis being the ultimate goal in a low carb diet, everyone wants to get there quickly. So, how long does it take to enter ketosis? If you do nothing special with the exception of eating low carb (less than 50 grams) a day. With this amount of carbs, you can expect to be in ketosis in 3 – 5 days. Some experts say full ketosis can take 7 – 30 days. If you eat fewer carbs, you can expect to get there more quickly. Even 50 carbs a day will allow you to lose weight and enjoy the benefits of the keto diet.
Getting to Ketosis in 24 Hours
Suppose you are looking for the quickest way possible to reach ketosis. It is said that you can reach ketosis in 24 hours. Some experts say this is not possible, but there are ways you can speed up the process. So, what is the secret to getting to ketosis quickly? Here we go…these tips will jumpstart your journey to ketosis and have you losing weight in less than a week.
1. Cut the Carbs
There is a ton of information on how this should be done. You can do it gradually or you can jump in with both feet. It is shown that to get to ketosis as quickly as possible, you are going to have to reduce your daily carb intake to fewer than 30 carbs. Find out what foods contain carbs and make a plan to eliminate them or eat them strategically.
2. Intermittent Fasting
Fasting is not only good for your digestive system it can also help in getting to ketosis. Fat fasting is another method that is sometimes to get to ketosis. Fat fasting involves consuming about 1,000 calories per day, 85–90% of which come from fat. This combination of low calorie and very high fat intake may help you achieve ketosis quickly. Following this method of fasting should not be used any more than 3 days to prevent loss of muscle mass.
3. Increase Your Intake of Healthy Fats
Eating healthy fats is a big part of the keto diet. The healthy fats can boost your ketone levels helping your get to ketosis more quickly. Most low-carb diets recommend 60% of your calories come from healthy fats. While fats are part of what makes the keto diet work, it is important to be aware of your total daily caloric intake. Eating too many calories, as in any diet, will stall weight loss. Healthy fats include olive oil, avocado oil, coconut oil.
4. Increase Your Physical Activity
No matter whether ketosis is your goal or not increased physical activity can lead to weight loss. When you exercise, you deplete your body of its glycogen stores. Normally, these are replenished when you eat carbs, which are broken down into glucose and then converted to glycogen. Since you are eating a reduced carb diet, glycogen stores remain low. In response, your liver increases its production of ketones, which can be used as an alternate fuel source for your muscles.
5. Eat a Healthy Amount of Protein
Most low carb diets focus on fat, protein and reduced carbs. And these 3 items are supposed to be eaten as a particular percentage of your total calorie intake. There are a few parts of your body that cannot use glucose for fuel and this is where the protein comes in. Protein is also necessary to maintain a healthy amount of muscle mass that can be lost through the process of losing weight.
6. Test Your Ketone Levels
Testing your ketone levels can help you know exactly where your body is with ketosis and you can adjust your diet to achieve the goals you have set for yourself. Urine and blood can be measured with strips. Breath can be measured using a meter similar to a breathalyzer.
7. Consume More Coconut Oil
Coconut oil is one of the suggested healthy fats that should be included on a low-carb diet. Coconut oil contains a medium-chain triglyceride fat. What is so special about this type of fat? It is rapidly absorbed and taken directly to the liver, where it can be used immediately for energy or converted into ketones. Coconut oil is believed to benefit Alzheimer’s patients as well as individuals with other nervous system disorders.
Final Thoughts – How to Get to Ketosis Fast
You have made the decision to lose and weight and have chosen a low-carb food plan as your method of getting to a healthy weight. Embarking a weight loss journey is a wise and healthy decision. To be successful on a low-carb diet you will need to achieve some level of ketosis.
We all enjoy instant gratification. There is no greater feeling than achieving success quickly. But when it comes to your health, the fastest way may not always be the best way. You can follow a plan of getting to ketosis in a day or less. Also, there is no shame in taking a longer route to reach success. You can also opt to gradually reduce the number of carbs you consume and set a goal of getting to ketosis in a 5 -7 days. There is no right or wrong way of achieving ketosis. There is just the method that is right for you.