What is Ketosis?
Ketosis occurs when you body does not have enough glucose to burn for fuel and instead transitions to turning fats into ketones(*). Your body can use these ketones as a fuel source in the absence of glucose.
Getting the body into a state of ketoisis is the goal of the Keto Diet. This way your body will start using your own fat stores as fuel.
How Long Does it Take to get into Ketosis?
Ketosis is not a state that you body can reach in just a days timespan, especially if your body has been burning sugar for fuel for years.
Being able to switch to a different fuel source requires a bit of time for your body to get used to.
For your body to transition to ketosis, it can take anywhere from 48 hours to a full week.
This transition period for your body to switch over to burning fat for fuel will depend upon many factors. Some of these factors are activity level, carbohydrate intake during the transition period, and your genetics.
There are ways you can help the process along so you can get into ketosis faster.
Benefits of Being in Ketosis
- Higher levels good Cholesterol leading to better heart health.
- Helps with insulin resistance.
- Helps curb your appetite.
- Longer lasting energy.
- People report better brain clarity.
- Studies show neurological benefits when in ketosis.
Ways to get into Ketosis Faster
Cut Carbs Very Low
Sometimes when people start the keto diet they find that cutting carbs gradually helps avoid the side effects of the keto flu, making the transition to ketosis easier to tolerate.
Going down to 20 to 30 carbs a day can help speed up the process of getting your body into ketosis.
Activity makes your body burn fuel.
So if you want to get through your fuel stores faster, move more.
Exercising will help speed up the transition to move more. Resistance training in particular will help your muscles power through the glucose reserves they have stored up.
Using intermittent fasting during your period to transition to keto.
Intermittent fasting is where you select a specified amount of time where you are fasting, and a specified time period where you can eat.
By doing this you are forcing your body to go through it’s fuel stores at a faster pace since you are not eating the standard 3 meals a day.
Fat Fasting is where calories are very low and 80% to 90% of those calories come from fat.
Usually fat fasting is recommended for those on the keto diet that have hit a weight loss plateau. But it can also be used as a tool to help you get through your body’s glucose stores.
There is a recipe book that has recipes to give you some tasty food through a fat fast. You can find it on Amazon: Fat Fast Cookbook: 50 Easy Recipes to Jump Start Your Low Carb Weight Loss by Dana Carpender.
When you are trying to burn through remaining glucose stores in your body so you can get into ketosis making sure you have adequate time between meals is important.
If you are snacking between meals then your body will not use reserves that it has and will instead use what you are snacking on for fuel.
Use Exogenous Ketones
Exogenous Ketones are a supplement people use to help them get into ketosis faster.
When supplementing with exogenous ketones, they can help your body get into ketosis in as little as 24 hours.
MCT Oil can help boost your blood ketone levels.
Many use MCT oil with exogenous ketones to boost their body’s abilities to get into ketosis, sometimes in a matter of hours with this combo.
Not Eating Too Much Protien
The body can turn protein into glucose.
While meat won’t turn into the equivalent of a bag of M&Ms. When you are trying to get into ketosis as fast as you can, you want to be sure not to give your body any extra means to make glucose to burn.
Keeping a moderate protein intake instead of a high protein intake will ensure that excess protein isn’t used by your body to make glucose.