How to Get into Ketosis Fast – 7 Simple Steps to Take for Success!
If you are looking for tips on how to get into ketosis fast, then search no more because you are at the right place.
This post will reveal 7 simple and practical actions you can take to help you go into ketosis quickly so you can achieve your weight loss goal ASAP.
Fact is, it’s only when you are in ketosis that you can lose weight while on the ketogenic diet.
So as a beginner keto dieter, your aim should be to go into ketosis quickly if you want to start losing weight.
What is Ketosis?
Ketosis is a metabolic state whereby your body uses ketones as fuel instead of glucose.
When you are on a low carb high fat diet, which is what keto is all about, your body is forced to switch from breaking down sugar for energy to breaking down fats.
Remember that when you eat a lot of carbs, your body will use some for energy and store the rest as fats. And when you restrict your carbs intake, there won’t be enough sugar in your body to convert to glucose for energy.
So, your body will be forced to metabolize the stored fats to produce ketones for energy, thus helping you to burn more fats and lose weight.
How Long Does it Take to Get into Ketosis
It can take as little as 1 day (24 hours) to 3 days to get into ketosis. However, it can also take some people up to 1 week to reach that goal.
Now, let’s go back to how to get into ketosis fast while on the ketogenic diet.
7 Vital Tips on How to Get into Ketosis Fast
#1. Reduce Your Carb Intake
This sounds obvious because the keto is a low carb diet. However, you should ensure that you follow the recommended keto macros (70% fats, 25% proteins and 5% carbs).
5% carb is about 20-50 grams of carbs. However, if you really want to achieve ketosis quickly you shouldn’t eat more than 20 grams of carbohydrate. In fact, some experts suggest to not exceed 15 grams at the beginning of your ketogenic diet journey.
This is important because the sooner your body is starved of carbs, the faster you will go into ketosis.
As mentioned earlier, restricting your carbs consumption pushes your body to start breaking down stored fats to produce ketones, which it uses as fuel.
But always remember that we are all different individuals and our bodies work differently. Moreover, those who live sedentary lives should eat fewer carbs than those who are more active.
#2. Don’t Overeat on Proteins
You need protein while on the keto diet because proteins help you build muscle mass. Losing weight without building up your muscles can only cause flabby skin. You don’t want that at all! It really looks gross!
However, eating too much protein when you are on the ketogenic diet is NOT helpful at all.
This is because your body will convert the excess proteins to glucose, which will hinder you from entering ketosis.
Why? The answer is simple! As long as there is enough glucose to use as fuel, your body will not start breaking down the stored fats.
So if you want to go into ketosis fast, ensure that your daily protein intake is within the recommended 25%.
#3. Eat More Good Fats
Remember the time you were told that fats are bad for you and you should avoid fatty foods if you really want to lose weight.
That advice is NOT entirely true. There are good fats and bad fats. You need the good fats to burn fats. If you restrict your carbs intake, eat moderate portions of protein and up your fats intake, you will be on your way to getting into ketosis quickly.
If you don’t give your body enough fats to break down, it will not produce enough ketones to get you into ketosis. This is regardless of if you have restricted your carbs intake or not.
The recommended fats intake is 70% of your daily food consumption. You can use apps like this one to track your macros and ensure that you are on the right track.
Some of the good fats you can eat on keto include coconut oil, avocado, olive oil, nuts, cheese and butter. what you should avoid at all cost are processed foods.
Make coconut oil your best friend if you really want to be successful on the ketogenic diet.
This is because coconut oil contains MCT (Medium Chain Triglycerides), which goes straight into your liver immediately after consumption, where it is broken down into ketones.
Another benefit of eating enough fats while on keto is that it helps to prevent dizziness /lightheadedness and increases your focus.
#4. Intermittent Fasting
If you are looking for how to get into ketosis fast, then embrace intermittent fasting. By intermittent fasting, I mean fasting for about 16 hours and eating all your meals within the remaining 8 hour window.
Your body will use up all the carbs within that 16 hour fasting period. So it will start breaking down the stored fats, helping you get into keto very fast.
#5. Meal Plan
Use meal plans to prep your meals in advance to help you stick to your diet. Prepping your meals helps you avoid the temptation of falling off the wagon because not only do you know what to eat at any point in time, but you also have them ready.
This way you are consistent with your diet, which helps you to achieve ketosis fast.
#6. Hydrate, Hydrate, Hydrate
Drink a lot of water to keep your body hydrated. Keeping your body hydrated not only helps with getting you into ketosis quickly, but it also helps to minimize the effects of keto flu as well as keep you healthy generally.
Hence, water is one of the best keto flu remedies. Add some Himalayan salt to your water, to help replenish your electrolytes.
To help you get into ketosis fast, you will also need some exercise. It’s not that you can’t go into ketosis without exercise, but exercise will help you get there faster. To be honest, you don’t need any rigorous exercise.
In fact high intensity exercises are not recommended when you are just starting on keto because it can drain your energy and make your keto flu symptoms worse. You may be surprised at how effective a low intensity exercise such as walking can be.
There you have them – 7 tips on how to get into ketosis fast. The ball is now in your court, so go and use these tips to kickstart your ketosis and start losing weight.
We will like to hear from you! Feel free to come back and give us feedback on your ketogenic diet journey using the comment form below.
Related: 11 Signs You are in Ketosis