Knowing how to get into ketosis fast will help us lose weight while balancing our hormones and blood sugar. When we get into ketosis, our bodies use fat, instead of glucose, to produce ketones for energy. And if we can do it fast, we can lose as much as 10 lbs. in just a few weeks.
The fastest way to get into ketosis is easy and can be done in just a matter of days. As long as you follow the rules correctly, you can transition smoothly and without the keto flu.
Here, we discuss some ways to experience ketosis fast together with an implemented whey isolate diet.
What is ketosis?
Ketosis is the metabolic stage on which your body goes into when it gets deprived of carbohydrates. And instead of following the body’s natural process of using glucose as energy, ketosis pushes your body to use fats.
So what do carbs have to do with glucose? Well, carbohydrate is a form of complex sugar. Once you digested it, this will be broken down to simple glucose particles. In short, carbs become glucose once it reaches your bloodstream.
When you start cutting back on carbs bigtime, your body will use its glucose reserve instead. This is now your stored fats. Now, fats are being used as a source of energy.
However, not all your cells can make use of fat as fuel. With this, the body has to convert it to ketones through the liver. If your body is producing enough levels of ketone, that’s the time you’re in ketosis zone.
The ketones produced in the liver will fuel your brain, heart, and muscles. Contrary to some myths, you don’t have to starve when doing keto. Instead, you will eat high-fat meals with more protein.
Here, Dr. Eric Berg discusses what ketosis is:
How ketosis takes place
Scientifically speaking, there are two ways in which your body will go into ketosis phase. It’s either you fast for three days or you limit your carb intake. Of these two, reducing your carbs is the way better choice than starving for three consecutive days.
By making the big cut on your carbs, your body will start to look for another source of energy. Take note that others will transition while others won’t. It’s just a matter of how your body will react to the change.
Still, you’re not supposed to reduce carbs haphazardly. To prevent the occurrence of the keto flu, you have to know what your net carb is. Net carbs are the number of carbohydrates you need to reduce in line with the fiber content against the carb content of each food item.
Aside from keeping an eye on your carbohydrates, you also need to keep protein at a safe level. Yes, protein is crucial while you’re in keto, but too much of it can trigger the process of gluconeogenesis which is when the body creates glucose from protein. When this happens, your body will be kicked out of the ketosis stage.
How long before ketosis happen
Somehow, ketosis will vary per person and how their bodies will respond to the process. But most of the time, the fastest way to get into ketosis is within 3 to 7 days. You can cut more days if you exercise and do fasting that will force your body to run out of glucose and look for the extra energy source.
But no matter how hard you try, you simply can’t get into ketosis within 24 hours. Although some can reach this breakthrough, it will take its toll on your body. Most likely, you’ll suffer a severe case of the keto flu.
Your body is wired to use glucose as the first source of energy. And thanks to the survival instinct of our systems, our bodies store extra glucose should we go hungry. This fact also makes it impossible to go into ketosis overnight.
Sure, you can deplete your body of most of its glucose content. But the production of ketones normally takes place on the third day tops.
“What if I take exogenous ketones?” There are many supplements like these that promise to put you in ketosis fast. But exogenous ketones can only go as far as increasing your blood ketone levels. It will not put you directly in ketosis where your body is in the state of glycogen depletion.
7 fastest ways to get into ketosis
If you want to achieve ketosis on the third day, you have to follow the rules of the ketogenic diet. Just remember that this won’t be worthwhile since you will be going against what your body is accustomed to.
The following are some of the safest ways to get into ketosis fast:
1. Make the big carb cutback
If you want to go into ketosis fast, limiting your carb intake to 20 grams to 50 grams a day is a guaranteed way to induce the release of stored glucose. Some can experience ketosis fast for 48 hours while most will be in the keto stage on the third day with this carb intake.
Just remember that this is a general suggestion and that carb limit is more individualized. At some point, you may need more carbs to prevent your body from losing most of is electrolytes.
The proper reduction of carbs will be enough to push your body to utilize fat without making too much glucose out of it.
2. Exercise, keep moving
Just because you’re cutting back on carbs doesn’t mean you’re going to sulk the whole day. Eat enough calories and move as much as possible. You can take a run around the neighborhood, go biking, or do any activity that you enjoy.
Exercising is a good way to deplete most of your body’s current glucose supply. And if you’re not replenishing it with carbs, your body will find a way to sustain its functions. Soon enough, your liver will be producing ketones using your stored fats.
Studies also found that exercising can actually increase the production of ketones even more to get into ketosis fast.
3. Eat more protein
When it comes to protein, you need enough but not too much. Originally, the keto diet is both carb and protein restricted when it’s first used as a treatment for seizures. But as a modern diet, limiting your protein intake isn’t healthy.
Sufficient protein will support your other cells that can’t use ketones as fuel. What happens is that your liver uses the protein to make glucose that’s enough to power up some of your body cells. This includes parts of your kidney, brain, and red blood cells.
Most importantly, you need more protein to keep your muscles from breaking down. A low-carb whey isolate is a good choice for this.
4. Add more fat on your diet
The ketogenic diet is about fewer carbs and more fat. But not just any fat, you should consume healthy fats as the fastest way to get into ketosis.
It’s recommended that you consume around 70% of your calories from fat. Still, it doesn’t mean you’re going to gobble down bacon, butter, and high-fat cream. As much as these might be fat-filled, it also comes with fillers that can kick you out of your ketosis.
Always opt for high-quality sources of fat like avocado, olive oil, coconut oil, lard, and more. On the other hand, if you’re planning to lose weight, you need to keep watch on your calorie intake.
5. Consider intermittent fasting
Fasting for a few hours is also a guaranteed way to run out of glucose in your bloodstream. Some people who fast may experience mild ketosis at some point.
One of the most popular modes of fasting is called intermittent fasting. The main premise of this practice is to observe an eating window and a non-eating window.
The most commonly used format is the 16-8 intermittent diet. Here, the person fasts for 16 hours and will only eat within the 8-hour window. This is easy to follow given that you position the windows to adjust to the periods on which you’re most active.
6. Take coconut oil (MCT)
Coconut oil is rich in healthy fats called medium-chain triglycerides or MCT. This kind of fat stands out among others since it’s fast-absorbing. It will be delivered rapidly to your liver to produce more ketones to supply your body with energy to get into ketosis fast.
Some experts suggest that taking coconut oil can actually speed up your body’s transition into ketosis. One reason for this is that half of coconut oil’s fat comes from lauric acid. This kind of acid is metabolized slowly, thus supporting the levels of ketosis of your body.
Just take note that each tablespoon of MCT oil contains 100 calories.
7. Switch to keto-friendly food
Once you’re in ketosis, switch your diet into a more keto-friendly type. Since diet adjustments are individualized, you can do this based on the levels of your ketones.
Ketone levels can be tested through urine, blood, and breath. There are also home kits that you can buy to do the testing at home. Just be warned because these ketone test strips can get really expensive.
What will sabotage your ketosis?
You have to know that the keto diet is a highly restrictive mode of weight loss. One wrong move and you may slip out of ketosis.
Chomping on high-carb food is a foolproof way to hit the brakes on your ketosis. Some people unknowingly sabotage their ketosis by merely eyeballing their meals and not measuring its exact carb content.
Still, you can go back to ketosis by repeating the same process.
How long before I can lose 10 pounds
This is a very individualized matter. Those who have a lot of weight to lose while in keto will likely experience faster weight loss.
Once you get into ketosis fast, most of the weight you’ll lose is water weight. This can go around 2 to 10 lbs. on the first week. As you know, carbs bond with water to stay inside your body. This is why glycogen is partly water on its composition.
So when you’re not ingesting lots of carbs, much of the excess water that will stay in your body will be flushed out. Just to give you an idea, 1 gram of glucose will be stored with 2 to 3 grams of water.
Once water weight is gone, your steady weight loss in keto would be around 1 to 2 lbs. a week.
So if we’re going to base on these findings, your 10 lbs. can be gone in a matter of two to three weeks tops.
OUR TOP PICK for your KETO DIET
Product Name: Sascha Fitness Whey Protein Isolate
Product Description: If you’re looking for a protein source for your ketogenic diet, the Sascha Fitness Whey Protein Isolate is a great pick. It contains 25 grams of protein per serving which is harvested from grass-fed cows. It also contains high levels of BCAAs and EAAs.It only has less than one gram of carbohydrate per serving, no sugar, and no fat too. The absence of fat may seem like a downer, but it’s actually a versatile thing so you can take this protein without affecting the entirety of your diet.
Aside from that, Sascha is free of lactose and gluten. This is sweetened with natural stevia for your peace of mind. It’s also allergen-free since sunflower lecithin was used in place of soy.
Each serving only comes with 110 calories which is suitable for those want to lose weight. This clean formula isn’t just healthy. It’s also blended with the decadent chocolate flavor that you can enjoy without ruining your ketosis.
-Lactose, gluten, sugar, and fat-free
-Less than 1 gram of carb per serving only
-Soy and allergen-free
-Real cocoa flavor
-Leaves an aftertaste
If you want to get into ketosis fast, you need to watch your diet. By limiting your carb intake and doing enough exercise, you will be in ketosis phase within 2 to 3 days.