When you start the keto diet one of the first things people want to know if how to get into ketosis or I’m I in ketosis yet?
Losing weight is just but one of the many reasons why people start the ketogenic diet.
But you might be surprised to learn that the keto diet is also used to treat and prevent many health conditions.
With a keto diet, you have to reduce your carb from 20 to 50 grams per day which means that your body will have to depend on healthy fats and protein as a primary source of fuel instead of carbohydrates.
For this to happen, the body has to enter a state known as ketosis.
Once you start the keto or low carb diet, your body enters a natural metabolic state which is known as ketosis.
So, what is ketosis and what does it do to your body?
Our body is so used running on carbs which again are the main source of energy Energy that when you witch to keto you are changing your body’s way of functioning because now it needs FAT to work properly. And this where ketosis comes in.
Ketosis happens when there is low glucose or sugar blood level which occurs since you will only be having 20 to 50 grams of carbohydrate intake.
In this process, the body turns to fats to produce ketone bodies that will then be used for energy.
How Fast Can You Get Into Ketosis And Start Burning Your Own Fat?
Well, This will depend on you and only you and YOU do to deplete your stored carbs.
The moment you consume fewer carbohydrates as what is recommended when doing the keto diet, it usually takes 2 to 4 days for the body to enter the ketosis stage.
However, there are cases wherein for some people it may take a week or even more reach the state of ketosis.
Some people do a 3-day water fast to get into ketosis and start the keto diet on the right foot. Not my favorite way but it works like a charm.
How fast you reach this state will depend on a wide range of factors. One of which is your daily carb and fat as well as protein intake.
Other factors include metabolism, age, and exercise.
Foods That Will Help You Get Into Ketosis Faster
There are so many healthy and delicious foods that you can add to your ketogenic meal plan which can help you get into ketosis even faster. It is just important that you monitor and reduce your carb intake.
Fish is rich in protein and omega 3 fats which is definitely good for the body and for your keto diet. When you add fish in your meals, not only do you get to enjoy the nutrients it gives, you also do not have to worry about the carbs.
Another healthy food item you can include your dietary plan is vegetable that has low carbs.
Non-starchy vegetables do not have that many carbs and can be good substitutes for high-carb foods. Cauliflower can be a good substitute for rice.
Whether you want to eat it as a fruit or you want to include it in your salad or make a smoothie, avocados taste great, not to mention that they are packed with a lot of vitamins and minerals. Since it has potassium, it can also make the transition to the keto diet much easier.
Other foods to help get you to ketosis state include eggs, fresh meat, cottage cheese, plain Greek yogurt, and nuts and seeds among many others.
Use Coconut Oil
Coconut oil is also very useful as it has a lot of properties that are ketogenic-diet friendly.
It has MCTs or medium-chain triglycerides which are then changed into ketones and used as an energy source.
Coconut oil has lauric acid which can help sustain ketosis level in the body. On top of that, coconut oil is also proven to help adults to reduce belly fats and weight.
Coconut oil is known to have a lot of use. In fact, this oil is also used for people who have Alzheimer’s disease and those who have brain disorders.
Increase Healthy Fat Intake
Since the ketogenic diet is a low-carb diet, the body will rely on protein and healthy fats as a source of energy. To add healthy fats in your diet, here are some tips:
- Add homemade or cottage cheese in your food.
- Go for food that have high fat proteins.
- Eat the different kinds of nuts as they are plant-based protein and they are rich in fiber.
- Use olive and coconut oil.
Increase Physical Activity
When you exercise, the body has to consume a lot of energy. So, in order to get your body into ketosis fast, increasing physical activity actually helps.
Exercise can deplete glycogen that is stored in the body. With a low-carb diet, glycogen does not have to be replenished.
The body may just experience having fatigue as the body is still adjusting. As long as you are not doing any strenuous physical or highly intense activity, it should be fine.
Incorporate Intermittent Fasting
To achieve the results out of keto diet, the goal is to have the body get into ketosis fast and to stay in this state.
One method that you can also do to put you in ketosis is through intermittent fasting where you for a period of time without eating.
Research has shown that people who fasted for 12-24 hours have a high increase in energy using fats. This explains why doing intermittent fasting can actually take you into ketosis stage.
If you are not into fasting, this is definitely not necessary but its a great faster way to get into ketosis.
Find Keto Friendly Foods
Keto diet restricts certain food especially those that are high in carbohydrate content. The good news is that there are healthier alternatives that have vitamins and minerals that are also delicious.
When doing a keto diet, you will not run out of alternatives. It is just a matter of really focusing on ensuring that you follow the recommended type of foods in order to get into ketosis fast.
Cut down your carb intake and add keto-friendly foods like olive oil, shellfish, salmon, broccoli, nuts and seeds, avocado, celery, kale and a whole lot more.
With the keto diet accompanied with healthy eating habits and physical activities, you can definitely achieve your long term health goals.