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“Am I in ketosis yet?” It’s a common question among keto dieters.It takes between one and ten days to get into ketosis if you stick to your ketogenic diet.
How long to get into ketosis depends on your eating schedule, activity level, carb intake, and many other factors.
Yes, ketosis is a bit complex.
Ketosis happens when you increase blood ketone levels through high fat and low carb eating.
Being in ketosis gives you lasting, sustained energy, enhanced cognition, improved focus, as well as the much desired weight loss benefits of ketosis.
However, some people find that it takes them much longer to enter ketosis than others.
In this article, You’ll learn how long it takes and how to tell if you’re in ketosis, also a few tips for getting into ketosis faster.
How long does it take to enter ketosis?
To enjoy the benefits of a ketogenic diet, your body must enter a state called ketosis.
This is a metabolic state in which your body converts fat into molecules called ketones, which it uses as its main source of energy when glucose is not available.
The best way to reach ketosis is to drastically reduce your intake of carbs.
By reducing your carb intake to under 30 grams per day, your body is forced to use up its glycogen stores for energy, and eventually, switch to using ketones as fuel.
Some people will enter ketosis following an overnight fast, while others may require several days of low-carb dieting to start making ketones.
Your individual “time to ketosis” depends on a variety of factors such as your metabolic rate, body composition, activity level, and diet.
Someone who typically consumes a high carb diet before starting keto will take much longer than someone who generally eats a low to medium carb diet.
This is because your body needs to deplete its glycogen stores before entering ketosis.
In a nutshell, it takes 2 to 4 days to get into ketosis.
Switching to fat-burning mode is a process that takes many steps to complete.
For your body to enter ketosis, it needs to deplete it’s glycogen stores, break down fats and start making ketones.
Why do some people take longer to enter ketosis?
There are many reasons why some people take longer to enter ketosis than others.
In most cases, it’s due to unintentionally eating more carbs than recommended for a ketogenic diet.
Eating too many carbs can stop your body from producing ketones. Another common mistake is not eating enough fat on a ketogenic diet.
In general, people should aim to consume at least 70% of their daily calories from fat, 20% from protein, and the remaining 10% from carbs.
Also, eating too much protein on a keto diet may make it harder to enter ketosis.
Aside from diet, lifestyle factors such as exercise, sleep, and stress, can affect the time it takes to enter ketosis.
For example, exercise helps your body empty its carb stores faster. Thus, people who exercise more may enter ketosis faster
How Can You Get into Ketosis Faster?
Tip #1. Drastically reduce your carbs
Limit your carbs intake to 20 grams per day. This should encourage your body to produce ketones.
The very core of ketosis is making your body produce blood ketones at a level that will fuel your body and brain.
You will not achieve ketosis if your carbohydrate intake prevents your body from producing ketones.
Tip #2. Exercise
The fastest way to get into ketosis is to exercise on an empty stomach, in order to accelerate the depletion of glycogen in your body.
If you simply cut back on carbs without working out, it would take your body much longer to deplete its energy reservoir.
Tip #3. Use MCT Supplements
MCTs or Medium-Chain Triglyceride are a type of fat that’s rapidly absorbed by your body and easily converted into ketones.
MCT oil is the perfect ketogenic food. When you eat this flavor-neutral oil, it travels straight to your liver for conversion to ketone bodies.
You can also try exogenous ketones such as BHB salt.
Tip #4. Increase Your Intake of High Quality Fats
Make sure that you get at least 80 – 85% of your calories from healthy fats, such as nuts, nut butter, extra virgin olive oil, coconut oil, avocado oil, meats, eggs, and fatty fish like salmon.
If you strictly follow these tips you should be in ketosis soon.
How To Know When You are in Ketosis?
#1. Keto Breath
Keto breath resembles nail polish remover or even overripe fruit. What you’re smelling here is acetone, a ketone body that gets expelled by the lungs.
#2. Weight Loss
You may lose up to 10 lbs in the first week of ketosis. But this is only water weight, and it will take at least 2 weeks for your body to start burning fat.
#3. High level of ketones in your body
This is a sure sign you’re in ketosis. The only way to find out if there are any ketones in your body is by using either a blood ketone meter, ketone urine test strips or a keto breath meter.
#4. Reduced Appetite
Being in ketosis alters levels of nutrients and hormones that control appetite. This appetite-lowering effect is also controlled by ketones themselves.
#5. Digestive Issues
Any major change to your diet is bound to cause digestive issues until you start producing the right digestive enzymes and until your gut microbiome adjusts.
Things you may experience include constipation, diarrhea, and stomach pain.
In general, it should take you 2–4 days to enter ketosis. However, some people may find they need a week or longer.
If you struggle to enter ketosis, try tracking your carb intake, ramping up your exercise, or following a few of the other tips we just discussed.
Once you’re there, you’ll notice ketosis signs and symptoms like a fruity breath, weight loss, and fatigue.
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