Getting into ketosis can be as easy as two-steps. But, it can also take days. Want to learn how to speed up the process? Here are four effective tips on how to get into ketosis quick.
A Ketogenic Diet is a high-fat, low-carb diet where you restrict your carbohydrate intake and increase your healthy fats. However, there is a little more to it than merely eating high fat and keeping carbs low. In general, keeping carbohydrates below 20-50g per day is low enough for most people to get into ketosis.
Two Steps To Getting Into Ketosis
Cutting Out Carbs– The stored sugar in your body gets depleted relatively quick. When there aren’t sufficient levels of available glucose, blood sugar and insulin levels decrease, and the body looks for an alternative source of fuel. And with no glucose, the only other fuel source available is fat.
Converting Fat to Energy– The body now breaks down body fat for energy. A process called beta-oxidation. This pathway, which ultimately leads to the production of energy (ATP), is called ketogenesis. Keto [genesis – the formation of ketone bodies]. These ketone bodies then provide energy to the body and brain.
4 Tips To Get Into Ketosis Quick
#1 INCREASE YOUR FAT INTAKE
Keep in mind that a Keto Diet macronutrient ratio consists of 75% of your daily calorie intake consisting of fat. Consuming healthy fats is an important step to get into ketosis. Don’t make the mistake of trying to get into ketosis by doing low-carb and low-fat. Include healthy fats such as coconut oil, olive oil, avos, butter, bacon, cream and MCT Oils in your meal plan.
#2 DO A TWO-DAY WATER FAST
Personally, I wouldn’t recommend this step if you are coming off of a high-carb diet. You’ll probably run into keto-flu and have a horrible time getting into ketosis. It is important to “load up” on some fats to help with the transition and production of ketones before attempting a fast right off the bat.
#3 USE EXOGENOUS KETONES
If you are thinking of doing the keto diet, using exogenous ketones to get into ketosis can be very helpful. Exogenous ketones were designed to help people get into ketosis fast. Getting into ketosis can take up to a week, and sometimes even longer. Now you can drink exogenous ketones and be in ketosis within 30 minutes. It is a good idea to reduce your carbs while using exogenous ketones. If you reduce your carbs you will experience more of the benefits of being in ketosis. The only other time I would say doing a two-day fast can be easier, is when using exogenous ketones.
#4 RAMP UP YOUR EXERCISE
Glucose and glycogen are stored in the liver and muscles in limited amounts. Exercise quickly depletes these storages. In a carbohydrate-rich diet, you would typically restore the sugar in your liver and muscles by having a meal. With restricted carbohydrate intake, exercising can increase your ketone production and hence get you into ketosis quickly.