So you want to start a keto diet and need to know how to get into ketosis quickly?
I’ve got your answers.
Let me first explain what ketosis is.
Ketosis is a metabolic state your body is in when your body is producing a certain amount of ketones.
To be considered in “nutritional ketosis”, you want your ketone levels to be in between 0.5 milimoles per liter and 3.0 millimoles per liter.
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So the goal is to get your body producing elevated ketone levels so you fall within this range.
Ketones are a by product of fat burning.
In other words, if you have ketones present in your body, you have burned some fat.
Most cells in your body can use these ketones for energy – including your brain – which is why you get that mental clarity you’ve always wanted on a keto diet.
How to get into Nutritional Ketosis
Remember, to create ketone bodies, you need to burn fat (ketones are created when fat burning happens).
The FASTEST way to burn fat is to not eat. This makes sense, right? If no food is entering your body, you have no incoming energy for your body to use. So your body will get the energy it needs by using whatever is already available in the body (your liver stores energy and fat on your body is energy).
If you don’t eat for about 24 hours, you will deplete your glycogen stores (this is stored energy in your liver). Depleting energy in your liver needs to happen first before you can begin to burn body fat.
So after not eating for a day, your body will start metabolizing fat (now you’ll be losing actual body fat). And again, when you burn body fat, ketone bodies are a by product of this process.
When you burn enough fat, ketone bodies will accumulate in your body. And once you generate enough of it, you will be considered in ketosis.
While fasting for a short period of time (24 hours) is a good way to put your body in ketosis, you have to eat sometime. And you want to stay in ketosis as the days come by.
So you want to do a ketogenic diet.
How to do a ketogenic diet to get into ketosis
You don’t need to fast (not eat) for a day to begin the process of getting into ketosis – but it is the fastest way.
What you can do (and you’ll need to learn eventually) is a keto diet.
Just doing a keto diet will get you in ketosis. Some people take longer or shorter times to get in. But the process is the same.
A keto diet has the following macronutrient ratios (give or take a little):
- carbs – 5%
- proteins – 20%
- fats – 75%
You just need to eat foods while maintaining this ratio, and you will get into ketosis.
To do that, you need to first figure out how many calories you should eat each day. And then you want to convert those ratios into actual grams of each macronutrient.
For example, it could turn out to be:
- carbs – 20 grams
- proteins – 101 grams
- fats – 169 grams
Now that you know how much food in grams of each macronutrient you need to eat, you basically buy foods and make recipes of stuff that get you to these numbers each day.
I’m personally not so strict and don’t lose my mind if I have a day I’m a bit “off” with my ratios. I just get it as close as I can each day and that’s that.
To get into nutritional ketosis this way (without fasting in the beginning), you just eat this way and that’s it. It may take you a few days to get in. Remember, your body first needs to deplete glycogen stores (energy stored in liver). Once this is done, then, and only then, can your body turn to the actual fat on your body for energy. And once your body begins to burn fat, ketone bodies are produced, and when enough ketone bodies are present in your body – you will achieved a state of nutritional ketosis.
Now you need to continue to eat keto each day to stay in ketosis. And you should begin to burn a lot of fat. And also begin reaping the health benefits of keto as well.
Also, in the beginning (around 2-6 weeks or so), you will be in ketosis, however the goal is actually to get what is called “keto adapted.”
Keto adapted means your body is efficient at burning fat and using ketone bodies as fuel. Because your body is not used to using fat as its primary fuel source, it will need some time to create the proper enzymes to do so.
Again, this process of getting keto adapted takes a couple weeks on the quick end, and over a month or sometimes even longer (generally unhealthy people take longer).
You need to make sure to keep carbs really low, moderate proteins, and eat a lot of fat.
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