How to Get into Ketosis (and Stay There) - DietingWell (2024)

This is a detailed article about what you can do to get into ketosis fast.

In recent years, an exciting development has been made in the world of dieting. It has been discovered that a natural metabolic state called ketosis is more than useful in dropping significant weight. Essentially, the state of ketosis is one where the body produces ketone bodies out of fat. It uses them for energy instead of carbs.

Ketosis occurs when there is limited access to glucose in the body. Glucose, blood sugar, is the preferred source of fuel for many of the body’s cells. Ketosis occurs when you go on a highly carb-restricted diet. It also happens during a state of starvation.

To achieve the state of ketosis, you typically need to restrict your diet to less than 50 grams of carbs daily. Sometimes, you may need to consume as little as 20 grams daily. This condition necessitates that you restrict certain types of food from your diet.

It will mean that you must severely restrict simple carbs, like refined sugar, from your diet. Also on the list would be foods like grains and potatoes.

If you consume few carbs, then your insulin levels go down. Body fat stores are released in large quantities. A lot of this fat is transferred to the liver. There it is oxidized and converted into ketones. The ketones can be used by the body for fuel. For further information on ketosis, consult this article.

What all of this means for dieters is that, through the state of ketosis, a person can force their body into a condition where it will burn its fat stores. Obviously, this will help them lose body fat. The question becomes, though, how does a person achieve the state of ketosis?

How to Reach Ketosis

The following are the steps that you need to take to achieve ketosis:

1. Restrict your carbohydrate intake. – To reach optimal ketosis, you will need to consume 20 digestible grams of carbs per day or less. The quantity of fiber that you consume is not restricted.

See also 11+ Best Low Carb Keto Drinks at Starbucks

2. Decrease your protein consumption. – You need to also be careful about the amount of protein that you consume. Your consumption of protein should be at a moderate level. Your target should be about one gram of protein per kilogram of body weight daily.

What this means concretely is that if you weigh 70 kilos, then you should have no more than 70 grams of protein daily. The most typical problem that people encounter in achieving ketosis is the consumption of too much protein.

3. Increase your fat intake. – Fat is not restricted in the same way that protein is. The trick to achieving a sustainable diet is to satisfy yourself from fat intake. If you starve yourself, you will not be able to keep to your diet. Only sensible diets work.

4. Limit snacking. – If you are not hungry, then you should not snack. When you snack, it impedes your weight loss and reduces ketosis.

The state of ketosis is not an all-or-nothing thing. The optimal state of ketosis, where fat burning is maximized, is measured at 1.5 to 3 mmol/L of ketones.

How Long Does It Take to Reach Ketosis?

The rate at which a person achieves ketosis varies from person to person. Each person has a unique metabolism. As well, people have varying resistance to insulin, and other biological issues pertain.

Generally speaking, you can expect that you will achieve ketosis within a period of 2-10 days from the outset of your diet program. Some people have claimed that they have reached ketosis in a single day.

Typically speaking, you will not achieve ketosis if you eat more than 30 grams of carbohydrate per day.

How to Choose Foods on the Diet

Essentially, you will need to drastically reduce the amount of carbohydrate you consume daily to reach ketosis. What this means is that you will need to decrease your consumption of:

See also 30 Keto Alcoholic Drinks That Won't Kick You out of Ketosis

1. Grains

2. Sugar

3. Alcohol

4. Starchy vegetables, such as potatoes and artichokes

Coconut Oil

Ccoconut oil can help you get into ketosis. Apparently, coconut oil contains fats called medium-chain triglycerides. These fats are rapidly absorbed and transported directly to the liver. There, they can be used directly for energy or converted into ketones.

When you wish to add coconut oil to your diet, it’s good to do it slowly. This will diminish any digestive side effects, such as cramping or diarrhea.

Increase Your Physical Activity

Being more active can help your body get into the state of ketosis. When you exercise, you deplete your body of its glycogen stores. If carb intake is minimized, these stores stay low. In reaction to this, the liver increases the production of ketones.

Try a Short Fast or Fat Fast

You can actually achieve ketosis by fasting for several hours. Many people go into a mild state of ketosis between the time of dinner and breakfast. Intermittent fasting can be useful in achieving ketosis.

Fat fasting can mimic the effects of fasting. To do this, you will eat about 1,000 calories daily. 85-90% of those calories will be from fat. It has been shown that a fat fast can help people lose weight.

A fat fast can only be followed for a maximum of three to five days, however. Otherwise, there is a risk of losing muscle mass.

The Signs and Symptoms of Ketosis

Here are 10 common signs and symptoms that will indicate that you are in a state of ketosis:

1. Bad breath

People often say that they have bad breath when they go into full ketosis. Elevated ketone levels are responsible for acetone being present in your urine and breath. The bad breath usually goes away after you are on the diet for a while.

See also Paleo Coconut Cacao Nib Granola

2. Weight loss

Ketogenic dietsare great for losing weight. Rapid weight loss can occur during your first week on the diet.

3. Increased ketones in the blood

You will experience a reduction in blood sugar levels and an increase in ketone levels.

4. Increased ketones in the urine

5. Decreased appetite

Many people on the diet say that they have decreased appetite. The reason for this is currently being investigated.

6. Increased focus and energy

Although people report some tiredness when they first start the diet, in the long term, ketogenic dieters often say that they have increased focus and energy. Ketones are a potent fuel source for the brain.

7. Short-term fatigue

8. Short-term decreases in performance

9. Digestive issues

Although some people get constipation and diarrhea in the beginning of the diet, these issues should subside in the long run.

10. Insomnia

Although some people on the diet report insomnia at the outset of the diet, this should also subside in a few weeks.

Conclusion

This article has given a simplified version of what ketosis and ketogenic diets are. The biology that surrounds the state of ketosis is complicated, and more information is available on the internet about it.

Essentially, the take-away lesson from this article is that you can safely lose weight by reducing your intake of carbohydrates and increasing your consumption of fat. This puts the body in a state where it will burn your fat stores.

The ketogenic diet is easy to keep and allows you to be satiated from the foods that you eat. For this reason, it is a wise and sensible choice for the dieter. You should always consult your doctor before going on any diet to make sure that your plan is safe and effective.

If you loved this post on how to get into ketosis fast, we’d love if you shared it on Pinterest!

How to Get into Ketosis (and Stay There) - DietingWell (1)

Related Posts

11 Responses

  1. Can this work as a vegetarian?

    Reply

    1. Yes it does. I am vegetarian. It’s easy. Just count your carbs. No bread no pasta no rice.
      You can eat mushrooms for protein but there are heaps of vegetarian foods out there full of protein. Keep up the green veges. Lots if them especially avocados. They are the good fat!

      Reply

  2. What fats are acceptable to eat other than coconut oil?

    Reply

    1. Olive oil.

      Reply

  3. I’ve just started trying to get into ketosis and have been exercising and changed my diet with hopefully foods that are keto friendly such as broccoli, cheese, fish, salad’s, avacados???? Am I doing this right and the exercise program I am doing is High Intensity Interval Training…….. I’m trying to shed 30 pounds I’m only 166??? Anyone?

    Reply

    1. All that is fabulous. I do all that but only mild exercise. And I’ve lost heaps

      Reply

  4. I had a sever brain injury and prognosis was death & or terrible handicaps, but i survived. Im ok mentally but hardest thing to do is walk, I want to fall to the left all the time. Purchased ketones from a company called Pruvit and I could walk normally again, problem is the ketones are so expensive, $300 a month for what I needed. Is it possible to eat a ketogenic diet that will keep my body in ketosis?

    Reply

    1. That’s an incredible story Alvin. I came to this site to find info and found it, so cannot help you. I just wanted to say power to you, I hope you get the info you’re looking for, and good luck!

      Reply

  5. Can you have a few grams of sugar from say coffee creamer or like a powdered peanut butter in your bulletproof coffee or will this just break your diet?

    Reply

    1. Use thickened cream instead

      Reply

  6. I am on my 3rd week of ketogenic eating and DAMN! It’s been difficult! BUT TODAY I seem to have turned a corner. No hunger no cravings and have lost 8lbs.. It IS a hard way of eating but I’m hoping for the long term benefits… More focus less fluid retention from sugar in my diet and of course the weight loss.. I’m planning on making this my life plan…so..we’ll see! Have just recently read about a ketone supplement one can take to get into ketosis rapidly and keep you in keto state even if you cheat??? Ungodly expensive and really what’s the point…? If your going to make a lifestyle change why spend hundreds of $ a month on something like that when you can do it naturally? Any Ketoers out their familiar with this??
    Thanks

    Reply

How to Get into Ketosis (and Stay There) - DietingWell (2024)

FAQs

How to Get into Ketosis (and Stay There) - DietingWell? ›

The most popular way for people to maintain ketosis is to limit their carb consumption to between 20-50 grams per day. The total amount, though, depends on your gender, weight, and age. Avoid: High carb vegetables like peas and squash.

How can I go into ketosis all the time? ›

The most popular way for people to maintain ketosis is to limit their carb consumption to between 20-50 grams per day. The total amount, though, depends on your gender, weight, and age. Avoid: High carb vegetables like peas and squash.

What is the best exercise to get into ketosis? ›

To recap, the best exercises to help get you into ketosis include HIIT, resistance training, steady-state cardio, and sprinting. However, remember that listening to your body and starting slow is essential if you're a beginner.

How many hours of fasting before ketosis? ›

Your body may go into ketosis after just 12 hours of not eating, which many people do overnight before they "break fast" with a morning meal. (A midnight snack obviously sabotages this process.) A keto diet keeps you in ketosis for much longer time periods because you avoid carbohydrates, which supply glucose.

How do I get deeper into ketosis? ›

Strategies for encouraging the body to enter ketosis include:
  1. Significantly reducing the carbohydrate intake. ...
  2. Increasing physical activity. ...
  3. Fasting for short periods. ...
  4. Increasing healthful fat intake. ...
  5. Testing ketone levels. ...
  6. Checking protein intake. ...
  7. Consuming more MCT oil.

How to speed up weight loss in ketosis? ›

To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.

How many carbs will break ketosis? ›

Eating more than 50 grams of carbs may disrupt ketosis.

Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.

What foods increase ketones? ›

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

How do you spike ketosis? ›

With that, here are five thing you can do to help you reach ketosis and some tips on how to know when you reached your goal.
  1. Cut carbs. Keto diets typically limit carbohydrate intake to less than 50 grams per day, says Proctor. ...
  2. Eat more healthy unsaturated fats. ...
  3. Fast intermittently. ...
  4. Eat less protein. ...
  5. Exercise more.
Nov 19, 2021

How to get into ketosis in 3 days? ›

A 72-hour fast, or fasting for three consecutive days without any food intake, can help your body enter a state of ketosis. Ketosis is a metabolic state in which your body burns stored fat for energy instead of glucose from carbohydrates.

How to stay in ketosis overnight? ›

  1. Minimize Your Carb Consumption.
  2. Include Coconut Oil in Your Diet.
  3. Ramp up Your Physical Activity.
  4. Increase Your Healthy Fat Intake.
  5. Try a Short Fast or a Fat Fast.
  6. Maintain Adequate Protein Intake.
  7. Test Ketone Levels and Adjust Your Diet as Needed.
Jun 10, 2020

What does ketosis feel like? ›

One of the signs of ketosis may include “keto flu,” which includes symptoms such as upset stomach, headache and fatigue. Other symptoms of ketosis may include: Bad breath (“keto” breath). Constipation.

How long can you stay in ketosis safely? ›

Gulotta recommends staying on keto for six months max before reintroducing more carbs to your diet. And Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City, agrees: “The science hasn't gotten to the point where I would be comfortable recommending it as a forever diet,” he says.

Why am I not in ketosis with no carbs? ›

If you are struggling to get into ketosis even though you've restricted your carbohydrate intake and are eating lots of healthy fat, it may be time to look at some other factors. Try to reduce your stress levels, get enough sleep, and take a look at how much protein you are consuming.

Can you fast and stay in ketosis? ›

The answer is absolutely, yes! Studies have shown that combining keto with intermittent fasting can help you kick your body into ketosis faster than on the keto diet by itself. And this could also lead to greater fat loss overall. Basically, the two methods, when combined, help each other out!

References

Top Articles
Latest Posts
Article information

Author: Maia Crooks Jr

Last Updated:

Views: 5391

Rating: 4.2 / 5 (43 voted)

Reviews: 82% of readers found this page helpful

Author information

Name: Maia Crooks Jr

Birthday: 1997-09-21

Address: 93119 Joseph Street, Peggyfurt, NC 11582

Phone: +2983088926881

Job: Principal Design Liaison

Hobby: Web surfing, Skiing, role-playing games, Sketching, Polo, Sewing, Genealogy

Introduction: My name is Maia Crooks Jr, I am a homely, joyous, shiny, successful, hilarious, thoughtful, joyous person who loves writing and wants to share my knowledge and understanding with you.