Are you wondering how to get into ketosis fast? Is there a simple solution to put your body into fat-burning mode quicker? We take a look at the keto diet and determine if there is a way to get yourself into ketosis faster. First, let's take a look at what ketosis is, and then we'll look at possible ways to speed up the process.
What is Ketosis?
As most people know, keto is short for ketosis. Ketosis is a state in the body in which your liver converts fat into ketone bodies in the absence of blood sugar. This occurs naturally as a part of a low carb diet. It's part of the process of your body adapting to the lack of carbohydrates and using ketones to fuel your brain and body. The state of ketosis can occur when restricting carbs, but it also occurs during fasting or starvation.
Ketosis or the keto diet is a popular weight-loss strategy. It helps you to burn fat quicker due to the state of ketosis, but it also has been noted to make people less hungry for longer periods of time. Most people on a low carb diet will eat less than 50g of carbohydrates per day. Many keto dieters limit this to 20-30g of net carbs per day to stay in ketosis, and therefore in a fat-burning state. So how long does it take to get into ketosis?
The keto diet is a high fat, low carb, and moderate protein diet. This is an important mixture of macronutrients designed to cause dietary ketosis. You want to watch the number of carbs you consume, but you also want to get more of your calories from fat than from protein. Protein can be converted to blood glucose at a higher rate than fat can. Therefore, eating too much protein can actually kick you out of ketosis.
Let's take a look at some of the benefits of ketosis before we talk about getting into ketosis fast.
The Health Benefits of Ketosis
As most people know, ketosis is a very beneficial state for weight loss, but it has some other benefits. Keto diets have been tested and shown to cause improvements in children with epilepsy to help prevent seizures. The diet is also known to help with insulin resistance, metabolic syndrome, and type 2 diabetes. This is because it lowers blood sugar. High blood sugar triggers these conditions. It may even lower your risk of heart disease. This seems counter to the point since we've been told that fat consumption leads to heart disease.
How Do I Know I'm in Ketosis
We go into this in more detail in our article about how long it takes to get into ketosis. There are several signs of ketosis. The most common one is called the "keto flu". This occurs when you are just starting to get keto-adapted. It almost seems like you have a cold or flu. You may experience hot flashes, sweating, headache, and other symptoms of being sick. This is just the body trying to adapt to a new environment.
Other signs of ketosis include a metallic taste in the mouth, bad-smelling breath, thirst, lack of appetite, and extreme weight loss. The only certain way to tell if you are in ketosis is to measure the ketone levels in either your blood or urine. You can do this with a ketone test or meter.
How Long Does it Take to Get Into Ketosis?
You are probably wondering how long it takes to get into ketosis in the first place. Well, it really depends on your body. As a rule of thumb, I would say a week or a little bit more. You know you're in ketosis by the level of ketones in your blood. This level gradually increases as you go on longer and longer with low carbohydrate consumption. If your body handles ketones exceptionally well you may even reach ketosis in as little as 4 days.
How Do I Get Into Ketosis Faster
The first step is to reduce your carb intake. We recommend less than 30g of net carbs per day. Then you want to increase your dietary fat levels and moderate your protein levels. You can even supplement your fat intake with something like MCT oil. This oil contains good fats that can be turned into ketones quickly. It's commonly extracted from coconuts. In fact, many coconut oils contain a high amount of MCTs.
Fasting is another quick way to decrease the amount of time it takes to get into ketosis. You can fast for 24 hours to help jump-start ketosis or you can even do an intermittent fasting program along with a keto diet. In these programs, you usually set a window, say 8 hours, that you eat within. Outside of that window, you do no eat and only drink water.
The Best Way To Get Into Ketosis Fast
There is a new supplement called BHB. It stands for Beta-hydroxybutyrate. It is actually one of three ketone bodies that are produced by the liver. It's the most common ketone in the bloodstream. Adding a good BHB supplement can help you to get into ketosis in as little as 1-2 days compared to a week. These supplements will raise the blood levels of ketones fast. A high amount of blood ketones is what you want to be considered "in ketosis".
There are several BHB supplements on the market. We've weeded through the hundreds of supplements and put together our picks for the best keto BHB supplements below. If you're looking to get into ketosis fast, then you need to try one of these supplements.
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John Ward has been experimenting with low carbohydrate diets since the early 2000s. He successfully used a low carb diet to lose 50lbs in the past and currently follows a keto diet for a variety of reasons including general health and managing mood levels.