When a person has reached a level of ketosis, whether through the ketogenic diet, fasting, or other means, their body has reached an intense fat-burning mode.
Instead of burning up stored glucose for energy, the body is now burning ketones as its main source of fuel.
Ketones are nothing more than acids that build up in your blood due to the process your body has to go through to break down fat consumption in your diet.
Urine strips are used to test whether or not someone has reached ketosis since ketones leave the body through urine.
The ketogenic diet has been beneficial for fast weight loss, even in just the first week, because being in a state of ketosis helps the body burn unwanted fat.
Instead of using carbs as the body’s main energy source, your body uses its fat stores as energy, thus resulting in a ketogenic weight loss effect.
Ketosis has been shown to suppress appetite as well, which will allow your body to consume lower calories. This is another positive side effect of the diet.
While many people want to reach ketosis fast, they may not always know how to do it effectively or at all.
It’s not always easy.
In this article, you’ll learn a few ways to shift into ketosis quickly and guide you to achieving your fat-loss goals.
Getting Your Body Into Ketosis
There are a few different ways to get into a state of ketosis. Let’s look at the main ones and their benefits.
Upping Physical Activities
With your body expending energy through physical activity, it will need more food to fuel for other kinds of workouts or to keep energy up throughout the day.
Exercise, especially on an empty stomach, will allow your body to burn up the excess glycogen in your body.
When you eat carbohydrates, your stores of glycogen get refueled, and if they are overfilled, they get stored as fat.
However, since you’ll be following a strict keto or cyclical keto diet, you will have very low glycogen stores due to decreased carbohydrate intake.
If you’re starting keto for the first time, it may take a week or two to get keto-adapted to where the body is using its new fuel source efficiently.
As the body adjusts, you may experience flu-like symptoms, but these common ketogenic diet mistakes can be avoided with proper planning and adjustments.
Drastically Reducing Your Carb Intake
As we now know, you achieve a level of ketosis when your body switches its fuel source by reducing the number of carbohydrates the body takes in.
So, if you’re looking to get into ketosis quickly, then the first thing you should do is follow the ketogenic rules and reduce the daily carbs you consume to 5% of your overall calories.
You should not consume more than 50 grams of carbs each day as a general rule of thumb, so be sure to check the nutrition labels as you get accustomed to everything.
Going without food for short periods of time may seem scary or unnatural to most people who haven’t tried it.
The most popular fasting method, 16-8, is where you fast for 16 hours and eat within an 8-hour window.
Usually, people just skip breakfast which is pretty easy to do given our busy lifestyles.
So, they basically condense the time it takes to eat a full day’s worth of food into a shorter time period.
You feel fuller for longer since your meals will likely be bigger than they normally would be.
Fasting on the ketogenic diet packs a powerful one-two punch and really accelerates weight loss.
If you want to start a fasting protocol, and as with any diet, check with your doctor first to see if it’s safe for your specific situation.
Eating Lots Of Healthy Fats
Due to the loss of carbs, you’ll be increasing your daily fat intake considerably on the ketogenic diet to about 60-70% of your daily calories.
You don’t want to consume just any kind of fat, though. Of course, there’s healthy fat and some kinds of fat that should be avoided, like saturated and trans fat.
Good quality oils are going to be a staple on the keto diet, so be sure to stock up on your favorite one of these:
- Olive oil
- Coconut oil
- Avocado oil
- Flaxseed oil
Increasing your intake of coconut oil has been shown to help you get into and stay in a state of ketosis. (4)
High in MCTs, or medium-chain triglycerides, coconut oil is an excellent source of fat that the body can absorb very quickly.
This sends the oil directly into the liver, which starts to produce ketone bodies.
Don’t go overboard on calories, either. Keep your daily calorie count in mind when you’re eating.
If you choose to do a refeed or cheat on the keto diet, make sure to come back on quickly as you will certainly have kicked yourself out of ketosis.
On the ketogenic diet, you should be taking in moderate amounts of protein.
This will usually be around 20 percent of your daily calories.
Protein can easily kick you out of ketosis, so knowing how much to consume will not derail your progress when trying to get into it quickly.
Test Your Ketone Levels
If you want to see whether or not you’re in ketosis, you can monitor your ketone levels quite easily.
There are a few tests you can have done that will tell you all you need to know.
Urine, breath, and blood are the ways to test whether or not you’re in ketosis.
These tests are helpful when trying to track how quickly you can get into a state of ketosis so you can make proper decisions around your diet or any adjustments you may need to make.
Pros And Cons
Entering into a state of ketosis is completely natural and safe, according to studies.
Even being in ketosis for longer periods has shown benefits in lab studies.
We know there are pros and cons of the keto diet, which is why it’s important to educate yourself as much as you can and check with your doctor to see if it will be right for you.
Yes, the fat loss benefits will happen as a natural byproduct of the diet if followed correctly. Your doctor will know for sure if it will be safe in your particular case.
So now you know the quickest ways of getting your body into ketosis fast. By making these dietary changes and keeping the above tips in mind, you’ll spend more time being in ketosis than out of it.
It’s okay if you kick yourself out for a short while, too. Just get back on track quickly, and you’ll continue reaping the rewards.