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The ketogenic diet is an effective way to lose weight, improve mental cognition, balance hormones and treat diseases like diabetes.But getting into ketosis is a process that can take weeks of dieting or days of fasting.
It requires dedication and strict adherence to the keto lifestyle. However, there are a few techniques that can get you into a state of ketosis faster.
In this article we will give you 10 tips to get into keto faster, #8 might be something to look forward to.
#1. Cut down your carbs intake to 20 gm per day
If you want to get into ketosis fast, drastically reducing your carb intake is a necessary step.
We recommend tracking your carbohydrate intake during this time.
Restrict carbs to 20 or fewer grams per day for the first two weeks to guarantee that ketosis is achieved.
Later on small amounts of carbs can be added back to your diet gradually, as long as ketosis is maintained.
#2. Try Fat Fasting
Fat fasting involves eating low-calorie (usually around 1,000 calories), with roughly 85-90% of those calories coming from fat, for 3 to 5 days.
This combination of low calorie and very high fat intake may help you achieve ketosis quickly.
You can also try Intermittent Fasting.
It is a popular kind of fasting which involves eating during an eight-hour timeframe before fasting for the next 16 hours.
#3. Consuming more Coconut oil
Coconut oil may help a person reach or maintain a state of ketosis faster. It contains fats called medium-chain triglycerides or MCT.
Unlike most fats, MCT are rapidly absorbed and taken directly to the liver, where they can be used immediately for energy or converted into ketones.
When adding coconut oil to your diet, it’s a good idea to do so slowly to minimize digestive side effects.
We recommend starting with one teaspoon per day and work up to two to three tablespoons daily over the course of a week.
#4. Take Exogenous Ketones
Exogenous ketones are supplements to help you get into ketosis faster. The most effective exogenous ketones are those made with beta-hydroxybutyrate or BHB ketones.
BHB is the most abundant ketone in the body, making up to 78% of total ketone bodies in the blood.
Although taking exogenous ketones helps your body get into ketosis faster, you still need to eat a low carb, ketogenic diet, but supplementation can decrease the amount of time it takes to reach ketosis.
You can take a ketone supplement along with MCT oil to increase your level of ketones to promote ketosis quickly.
#5. Exercise more
Physical activity can deplete your body’s glycogen stores, which encourages your liver to increase its production of ketones.
Many studies show that working out in a fasted state can help increase ketone levels.
#6. Maintain Adequate Protein Intake
Going keto doesn’t mean you have to drastically reduce protein. Remember, on a keto diet 25 – 30% of your calories should come from proteins.
Eating enough protein is crucial for feeling your best on keto. It provides many of the nutrients you need to be healthy, helps satisfy you, and helps prevent muscle breakdown.
#7. Increase Your Intake of High Quality Fats
Try to get at least 70% of your calories from healthy fats, such as nuts, nut butter, extra virgin olive oil, coconut oil, avocado oil, avocados, meats, eggs, and fatty fish like salmon.
#8. Make Healthy Swaps When Eating Out
You don’t have to avoid eating out but you can make healthy swaps with your meals.
When eating out you can make swaps such as a burger without bun, a salad without dressing or tacos without tortillas along with unsweetened beverages.
#9. Drinks Lots of Water
Drink water even if you are not thirsty. In the beginning of your keto journey you will experience a flush of water weight when you switch from eating a standard, high carb diet to keto.
Therefore, it’s important to stay hydrated. Also, hunger is often confused for dehydration.
You can avoid this by drinking water often, especially when you experience cravings or hunger.
Try to have at least 100 ounces of water every day.
#10. Test Your Ketone Levels Regularly
Testing ketone levels helps give you an idea of whether you’re in ketosis. This will let you adjust your diet accordingly.
Ketones can also be measured with a blood ketone meter.
It measures the amount of beta-hydroxybutyrate in your blood, and it has also been found to be a valid indicator of ketosis levels.
Following some of the tips listed above — such as keeping your carb intake to a minimum or trying a short-term fast — may help you reach ketosis.
In general, it should take you 2–4 days to enter ketosis. However, some people may find they need a week or longer.
The time it takes depends on various factors, such as your age, metabolism, exercise level, and current carb, protein, and fat intake.
The best way to tell whether you’re in ketosis is to measure your ketone levels using either a breath or blood ketone measuring tool.
If you are looking to accelerate the transition into ketosis then you can try a few of these tips as they are completely safe and natural.
Also, do let us know if these tips worked for you in the comment section below.
We would love to hear from you.
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