For every keto dieters, achieving ketosis is the end game. Once you get there, you can lose weight easily, have more energy, and even reverse type 2 diabetes if you stick to the diet.
This process can take from 1-3 days for the average person, sometimes it can take up to a week depending on the body type.
Fortunately, there are some simple improvements that you can make if you want to get there faster. In this post, you will get 10 tips to reach ketosis.
Table of Contents
Why Ketosis Is Important?
First of all, here is the concept of ketosis if you are not familiar with it. Simply, it is a metabolic state where the body relies on fat for fuel instead of sugar. By limiting the amount of carbs you eat -ideally 20g per day- your liver produces ketones for energy. This literally turns your body into a fat-burning machine even while sleeping.
This metabolic state is what makes the keto diet different than any other low-carb diet. That is why it is considered one of the fastest ways to lose weight.
On the other hand, if you don’t see any improvement after trying the keto diet chances are you are not getting into ketosis.
#1 Reduce Carbs As Much As Possible
When your body doesn’t find enough sugar to use as fuel, it will then turn naturally to fats. This is the whole point of the diet. That’s why you have to restrict the amount of carbs intake to the lowest possible.
In the beginnings, some people choose to lower carbs gradually. For example, 100g then they slowly make their way to 20-30 grams per day.
This slow process will get you slowly into ketosis, but if you are looking to get there faster you have to cut carbs drastically.
#2 Increase Healthy Fats
Fats are extremely important in a keto diet. They make up to 70-80% of your diet. That’s why increasing healthy fats is as important as decreasing carbs.
This will speed the process of transition from using sugar as a fuel to relying on fats for fuel. As mentioned before, more ketones are going to be produced, and thus, you get faster into ketosis.
However, if you are looking to lose weight bare in mind that fats are the most caloric dense nutrients. So, your macros have to be adjusted in a way that you can still make a caloric deficit (consuming less calories than your daily needs).
#3 Keep Protein Moderate
Protein makes 20% of the total calories on a keto diet, but that doesn’t mean you have to reduce your protein intake like carbs.
Protein is one of the most important nutrients for your body. It helps you feel full, prevents muscle breakdown, and boosts your metabolism which can help you lose weight even faster.
The common rule says that you should eat 0.8 grams of protein per pound of lean body mass.
#4 Increase Physical Activity
If you want to lose weight for good you have to exercise. But if you want to get faster into ketosis you need to exercise more.
As you may already know, the fuel a person gets from food has to be used for every physical activity during the day. If you exercise your body will need more fuel and thus more food.
This helps deplete the glycogen stores in the body. However, at this point, you are on a low-carb diet. Which basically means you don’t have glycogen to be stored. Thus, your body will turn to the next source of fuel available which is fat.
All this will help you get into ketosis faster, even though you might experience some fatigue.
#5 Try Supplements
Although natural ways are very effective, supplements can help you reach ketosis even faster. I personally recommend giving supplements a try, especially if you are not seeing any results even after following the steps mentioned above.
One of the most recommended supplements in this case: Exogenous Ketones.
The way it works is very simple. Your body needs ketones to get into ketosis and that’s what this product provides. Thus, the more ketones you have the faster you get into ketosis.
#6 Test Your Ketones Level
The best way to know where you are on a keto diet is by tracking your ketones. When you know how many ketones your body is producing, it becomes easier to adjust your diet.
Obviously, the more ketones you have the better chances you are in ketosis.
In fact, there are three types of ketones – acetone, beta-hydroxybutyrate, and acetoacetate – each one has a unique way to be measured, but they all provide the same result: whether you are in ketosis or not.
Beta-hydroxybutyrate is measured through blood testing. A small drop of blood put in a strip inside the meter. This is the most accurate way to test ketones, but the strips are expensive.
Acetone is measured using an affordable way which is breath testing. Also, experts claim that it is a very reliable method. You just have to breathe into the meter (ketonix) and a color will flash indicating your ketones levels.
The third and the last way to test ketones is through a urine test. This measures acetoacetate. Even though this method is not 100% reliable, it is very affordable and can help you adjust your diet.
#7 Try Intermittent Fasting
A great way to boost weight-loss is by limiting your time of eating through eating windows. This is the whole concept of intermittent fasting.
A lot of people who tried the diet found that their ketones levels are higher between dinner and breakfast. Thus, by increasing this period of time you increase your chances of getting into ketosis.
If you want to get into ketosis even faster you can try “fat fasting”. This approach boosts your ketones levels. It involves consuming 1000 calories per day, focusing mostly on fats – 85% to 95% of calories.
Even though “fat fasting” can get you faster into ketosis, it’s better to follow it for a maximum of three or five consecutive days. It is very low in protein and nutrients, which can lead to a loss of muscle mass.
#8 Watch Your Cheat Meals
It won’t harm you if you go once or twice a week outside your diet. It can motivate you to get back on track stronger.
However, we love occasions and most of the times we tend to go overboard to the point that it becomes harder to get back. In fact, sometimes you might waste all the hard work.
Fortunately, you can optimize your meals even in restaurants to make it keto-friendly or eat in moderation. This way you can stay in ketosis while satisfying some of your cravings at the same time.
If you are craving that piece of cake or that appealing bread go for it. Just not in excess. It will get you out of ketosis anyway, but it’ll be easier to get back if it is in moderation.
Always remember that the process of getting back into ketosis is the same. Maybe it happens a little faster.
#9 Try Keto Sweeteners
For a fact, sugar is no good for you on the keto diet. But the mind will always want some sweetness. This is how you get strong cravings.
Instead of getting kicked out of ketosis just to please your cravings, you can get keto sweeteners. In fact, there are several low-carb sugar substitutes that are sugar-free.
Some are natural, while others are artificial. The list is very large and you can choose whatever you want. I personally recommend stevia and Monk Fruit.
The Bottom Line
Getting into ketosis is not that hard. You just have to adjust your diet and habits with simple steps.
Eat less carbs, more fats, and moderate proteins. At the same time, make sure you get moving and try intermittent fasting for better results.
Also, it’s better to track your ketones using different ways of testing in order to adjust your diet.
If everything mentioned above didn’t get you in ketosis try supplements.
Wondering what to eat on a keto diet?
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