Admin Ketosis is a natural metabolic state in which the body primarily burns stored fat, rather than glucose, for fuel. It is the hallmark of rapid weight loss on popular diets such as the ketogenic diet and intermittent fasting. How do you get into ketosis faster? Below, we explore ten ways to speed up the process. We also look at the risks involved and who may not benefit.
10 Tips for Reaching Ketosis Faster
Strategies for encouraging the body to enter ketosis include:
1. Drastically Cut Carbs
The general carbohydrate limit for a keto diet is about 30 grams per day. If you are an athlete, this may increase to 100 grams.
When starting a low-carb diet like Atkins or Keto, some people feel comfortable in cutting carbs gradually. However, if you want to get into ketosis quickly, drastically reducing your carbohydrate intake is a necessary step. Keep track of your carbohydrate intake during this time and don’t let any hidden carbs slip under the radar.
2. Increase Healthful Fat Intake
Most people who aim for ketosis replace lost carbohydrates by adding healthy fats. Some sources include:
- olive oil
- avocados and avocado oil
- flaxseed oil
- nuts and seeds
- fatty fish, such as salmon
While some people on a ketogenic diet add any fat, it is often recommended to limit saturated fats and trans fats, such as those from fried foods.
3. Eat Less Protein
In a keto diet designed to treat epilepsy, only 10 to 15 percent of the calories come from protein. Eating more than that can take your body out of ketosis.
In contrast, keto diets designed for weight loss typically recommend that 20 to 30 percent of your calorie intake come from protein, but this can make it difficult to maintain ketosis.
When eaten in excess, protein can be converted to glucose, which can make achieving and maintaining ketosis more difficult or impossible. Dietary guidelines recommend that adults get 10 to 35 percent of their daily calories from protein.
4. Do Intermittent Fasting
Intermittent fasting will help your body run out of glycogen faster because it will not be dependent on the foods you eat to sustain itself.
If you haven’t done intermittent fasting on a keto diet before, you can start by eating breakfast later than usual, or skip it altogether.
For example, you will eat dinner at your normal scheduled time. After dinner, you will not eat again until lunch the next day. You can still drink black coffee in the morning, but try to avoid calories.
If you feel tired and weak, then you should eat something, but most people tolerate skipping a meal rather well. If you’re a woman, check this intermittent fasting guide for women.
5. Exercise More
During exercise, the body rapidly depletes its glucose reserves. So if you exercise for more than a few hours, the body turns to burning fat as fuel through ketosis because there’s no glucose left. This is why prolonged exercise can speed up the process of going into ketosis.
Of course, everyone can benefit from regular exercise. Aim for the current recommendation of 150 minutes of moderate-intensity exercise per week, or 75 minutes of high-intensity exercise per week.
6. Consume More MCT Oil
Medium-chain triglycerides (MCTs), the oils a person can buy, can help with ketosis.
Specifically, MCT oils may help a person reach ketosis even though they eat less fat and more protein and carbohydrates than a keto diet typically contains.
7. Watch Your Snacks
Even more challenging than being keto at home is staying in ketosis on the go. When you’re at work, on the road, or at the airport, it’s nearly impossible to find keto-friendly food.
Bringing the right portable snacks can make the difference between staying on track with keto-adapted or falling off the wagon.
Some of the best keto snacks include:
- Keto Bars
- Keto Nut Butter
- Low-Sugar Beef Jerky
- Nuts and seeds
8. Make Healthy Swaps When Eating Out
When you eat out, making healthy swaps is easier than you think. You don’t have to give up your efforts just because you’re having lunch with friends.
Most restaurants can accommodate requests such as:
- Burger without a bun
- Salad without dressing (dressing are often loaded with carbs)
- Tacos without tortillas
- Unsweetened beverages
9. Test Ketone Levels
A test can check ketone levels in the:
- urine
- breath
- blood
Testing can help a person track their progress and make tactical adjustments to their diet. For example, they can further restrict foods that cause glucose levels to spike.
Simple ketone tests, such as test strips and monitors, can be purchased online.
10. Take Exogenous Ketones
Exogenous ketones are supplements that help you get into ketosis more quickly. The most potent exogenous ketone bodies are those made with beta-hydroxybutyric acid (BHB ketone bodies.) BHB is the most abundant ketone body in the body, accounting for 78% of total ketone bodies in the blood. It is also a more potent source of fuel than glucose.
Taking exogenous ketones helps your body get into ketosis faster (sometimes in as little as 24 hours). You still need to eat a low-carb, ketogenic diet, but supplementation can reduce the time needed and reduce unpleasant side effects.
Safety
Ketosis is a natural metabolic state that occurs if a person is on a low-carb or low-calorie diet.
A person may wish to achieve ketosis for many reasons. Some of the more common reasons include weight loss, fat reduction, managing type 2 diabetes and promoting heart health.
However, ketosis is not safe for everyone. Staying in ketosis for a long period of time can have a negative impact on some people. For example, people with type 1 diabetes should avoid being in ketosis because it increases the risk of developing ketoacidosis, a potentially life-threatening condition.
In addition, doctors do not recommend a ketogenic diet for people taking insulin or who have liver failure, pancreatitis or a past diagnosis of high cholesterol.
Anyone considering a ketogenic diet should first consult with a healthcare professional.
Conclusion
Achieving a sustained, long-term state of nutritional ketosis is one of the most important transitions your body will experience when you start doing keto, and one of the main reasons this diet is so effective – your body can make better use of your fat stores.
In order to achieve this, one of the most important requirements is to limit your net carbs to 20-25 grams per day. However, there are other things you can do to help you reach ketosis faster, such as fasting, exercising, and making sure your fat intake is adequate. Additionally, always remember to consult your health care practitioner before you change your diet.
