Hi there, and thanks for stopping by. Today we’re going to be looking at ketosis, specifically – how to get into ketosis.
Ever notice how some people out there can seemingly eat whatever they like, whenever they like, in as big a quantity as they like, and still barely gain a single ounce of fat?
Then there’s you, where seemingly all you have to do is look in the general direction of a cookie, and gain 10 pounds without even trying?
Life can be pretty cruel like that, but let’s not dwell on it.
We know all too well that dieting sucks, like, it really sucks.
We also know how hard it is to lose weight.
But wait, life isn’t through being painfully ironic just yet.
No, you see, as hard as it is to lose weight, when it comes to gaining weight, most of us do so without even trying.
Fatty and unhealthy foods just happen to taste delicious, whereas the majority of healthy foods out there, taste like cardboard.
That’s where the ketogenic diet comes into the mix however.
Ketogenic diets are hugely popular at the moment and have been for years.
If you’re sick and tired of yo-yo dieting, check out this article on how to get into ketosis, as we look at several fast and easy tips to have you shredded in no time at all.
- What Are Ketogenic Diets?
- How Long Does It Take To Get Into Ketosis?
- How To Achieve Ketosis
What Are Ketogenic Diets?
Before we start looking at how to achieve ketosis, we first need to make sure that you know exactly what the diet entails.
In simple terms, a ketogenic diet is a low carb, moderate protein, high healthy fat diet that is designed to force your body into a state known as ketosis.
You see, normally the body utilizes carbohydrates for energy – converting them into glucose because it’s the easiest source of fuel.
By taking away these carbs, the body panics and looks for an alternative source of energy. What does it find?
Why, it finds your old nemesis, the stubborn roll of body fat that you can’t seem to shift no matter how hard you try.
When in ketosis, the body uses its own stored body fat for energy, just as nature intended.
This means that you fuel your own body by burning body fat, and you feel great in the process.
How Long Does It Take To Get Into Ketosis?
In actuality, there is no one true answer to this question because all bodies are different.
Some people enter ketosis in as little as 2 days, whereas others may take 5.
In terms of how to induce ketosis however, if you do things right and keep your carb intakes very low, it will happen.
For the first 2 or 3 days you will feel like hell as your body makes the transition.
Your body is used to having an easy source of energy and suddenly you’re snatching it away.
The body enters starvation mode and desperately looks for an alternate source of fuel.
It enters a state of ketosis roughly 3 days into your low-carb diet and when in ketosis, you can prepare to say goodbye to your body fat.
Until that happens however, you will feel tired, you’ll feel irritable, you’ll have a bad taste in your mouth, and you’ll have a headache.
Once in ketosis however, you’ll have more energy than ever, and you’ll feel great.
So, to answer the question of how long does it take to get into ketosis?
On average it takes 3 days.
How To Achieve Ketosis
Now it’s time for us to look at how to get into ketosis as we give you several fast and easy tips.
Check them out if you’re serious about starting a ketogenic diet and you’ll see the weight dropping faster than a Looney Tunes cartoon character falling from a clifftop.
Check them out and see what you think:
Stay well hydrated
This is critical for when you’re in the process of getting into ketosis, and indeed, when in ketosis.
During the ketogenic diet process it is absolutely vital that you stay well hydrated.
As you make the transition of getting into ketosis you will have a splitting headache, will be tired, and will feel awful.
As you know, dehydration causes headaches and makes them worse.
The last thing you want to do is make yourself feel worse, so drink plenty of water.
Aim for around 2 – 3 litres of filtered or mineral water each day and try to drink a glass at least once an hour.
Cut out carbs
If you thought that drinking plenty of water was a no-brainer, just wait for this.
The ketogenic diet works on the premise that you deprive your body of carbohydrates in order to achieve ketosis.
Needless to say, if you eat or drink carbs, you ain’t getting into ketosis anytime soon.
If you suddenly decide to go zero carbs from say, 300 grams per day, it will really hit you hard.
Most people gradually reduce their carb intakes, by around 25g at a time, working down to around 25g – 50g.
In terms of how to go into ketosis, most people will find it hard to go zero carbs, so they may look into between 20 and 50g of carbs per day, which is low enough to induce ketosis.
One a ketogenic diet, a typical breakfast could be 2 poached eggs, half a tomato, and 2 sausages.
There are a few carbs in the tomato, but certainly not enough to force you out of keto, but the eggs and sausages are free from carbs, right?
Well, that depends.
You see, some people buy sausages and eat them daily, and wonder why it’s taking them so long to get into keto, or why their weight loss has stalled.
The problem is that some sausages contain added grains and cereals, which of course, are carbs.
Before buying foods and drinks, read the nutritional info and ingredients and see if there are any hidden carbs in your foods and drinks.
Cook with coconut oil
Coconut oil is very much the health food of the moment and we can understand why.
For people reading up on how to achieve ketosis, this next tip is ideal.
Coconut oil contains MCTs, or Medium-Chain Triglycerides.
MCTs are absorbed faster than other fats and travel directly to the liver.
Here, they can be converted rapidly into ketones and used for energy.
It is also rich in lauric acid, which is very beneficial for the brain and has been found to produce larger amounts of ketones.
Get plenty of healthy fats
The keto diet is not the same as Atkins.
Atkins is a high protein, moderate fat, low carb diet.
Keto however, is high in healthy fats, moderate in protein, and low in carbs.
You are taking away the body’s primary source of energy in the form of carbs, so you need an alternative.
This is where fats prove so important.
This is not an excuse to eat huge blocks of cheese and the like, you should get the majority of your fats from healthy sources that are good for the body and the mind.
Look for foods like:
- Oily fish
- Grass-fed meat
- Coconut oil
- Whole eggs
- Olive oil
- Nut butters
Don’t eat too much protein
For anybody looking at how to induce ketosis or wondering how to get into ketosis, it’s important to watch protein intake.
Protein is vital for muscle growth and repair, but people on ketosis that are trying to build muscle sometimes make the error of eating too much protein each day.
You see, too much protein can actually result in the body converting it into glucose, which will knock you bang out of ketosis.
Aim for around 20 – 25% of your daily calories from proteins.
Select the right carbs
Remember, a ketogenic diet is NOT a zero-carb diet, it is a LOW carb diet.
You still need some carbs each day because you need your veggies.
Vegetables are full of antioxidants, vitamins, minerals, fiber, and other nutrients that the body needs to survive.
This means that you need some vegetables with your meals, so choose your carbs wisely.
Look for vegetables with very low glycemic indexes and low levels of natural sugars.
Green leafy vegetables such as broccoli, cabbage, kale, and spinach all work very well.
A great keto breakfast could be something like: scrambled egg, smoked salmon, and spinach, just to give you a simple idea.
Don’t forget to cycle-off
When following a ketogenic diet, after 2 weeks on plan, many experts recommend that you have an off-day where you carb load, and consume high levels of carbohydrates.
This is especially important if you are exercising as you need to replenish muscle glycogen levels which will have been used up when you worked out.
You shouldn’t go crazy and consume 10 loaves of bread, 2 pounds of pasta, and more than your entire bodyweight in French fries, but it does mean that you get to eat those sweet, sweet carbs you’ve been craving.
Try to eat mainly healthy carbohydrate sources, although if you do decide to have a small dessert after dinner, nobody’s going to judge you.
Test your ketone levels
Finally, as we’re looking at getting into ketosis, we need to talk about monitoring your ketone levels in the body.
There are three separate types of ketones found in the body, which are:
These can be measured in your breath (acetone), your blood (Beta-Hydroxybutyrate) and your urine (Acetoacetate).
You can therefore purchase breath-testing devices, blood-testing strips, and urine testing strips, to monitor the levels of ketones in your body.
Using any of these three methods for testing ketone levels in the body should be sufficient enough to determine whether you are in ketosis, and if so, how strongly in ketosis you are.
Obviously, the more ketones in your system, the more fat you are likely to burn.
So, that pretty much covers everything as we’ve looked at how to achieve ketosis, as well as how long does it take to get into ketosis, and at how to go into ketosis and stay there.
A ketogenic diet may sound great on paper, and it is once you get going, but make no mistake about it, it is going to be tough, especially during the early stages.
Stick with it however, and you will soon be reaping the rewards.