The well-known keto diet is one of the most effective diets in the world. The secret behind the effectiveness of this diet lies in changing the way your body works by putting it in ketosis. In this state, your body starts burning fat instead of carbs, in that way, producing ketones.
As your body uses fat as its fuel, ketones start building up in the blood. Then, they leave your body in your urine. When there are ketones in the urine, it means your body has entered into ketosis.
While some people enter this state in 7-10 days, some need more time. But since most people on the keto diet want to lose weight, and ketosis does that fast, they want to get into ketosis as fast as possible. Although it cannot happen overnight, you can speed up the process, and here’s how.
Cut The Carbs
The keto diet allows a maximum of 50g carbs per day. But, if you want to enter ketosis fast, you should consume 20-30g of carbs per day. And, you should do this drastically, instead of gradually lowering the amount consumed. However, make sure you don’t consume any hidden carbs. To avoid that, instead of traditional snacks, you can eat some keto-friendly desserts, such as the keto strawberry shake.
Eat More High-quality Fats
While most of the other diets recommend avoiding the consumption of fats, this diet says yes to fats. But, only to the healthy, high-quality fats. That refers to the fats found in foods like:
- Healthy oils, including coconut, MCT, avocado, olive oil, and flaxseed oil.
- Fatty meats, butter, and egg yolks.
- Plant fats, like avocados, coconut butter, and olives.
- Fatty nuts, etc.
If you need to get into ketosis fast, you should make healthy fats 70%-80% of your total calories. While speaking of oils, let us emphasize that you should increase the consumption of coconut oil. It’s because it will help you reach and maintain the state of ketosis. As one study shows, adding coconut oil helps increase the ketone levels in the body. This is because it contains fats known as medium-chain triglycerides (MCT). You should also increase the consumption of MCT oil to boost the blood ketone levels.
When on keto, apart from high-fat, you should consume foods that are rich in proteins. It’s because they will help you feel great while on this diet. Proteins provide lots of nutrients that boost your health, help maintain muscle mass and prevent its breakdown, satisfy you, and provide amino acids to the liver to continue function normally. Plus, high-quality protein foods also provide healthy fats. In order to stay safe in ketosis, you need to consume at least 0.8g of proteins per pound of lean body mass.
Try Intermittent Fasting
Intermittent fasting is another tool to get into ketosis fast. This type of dieting improves your concentration, speeds up the weight loss, and reduces the blood sugar levels. If you don’t like this type of dieting, you could try fat fasting for a few days. This fasting involves eating only low-calorie foods, 85%-90% of which are coming from fat.
Dieting alone will bring you effects, but not as much as when accompanied by exercises. It’s because exercises help get rid of the glucose stored in the body. When the glycogen levels are low, and there isn’t carbs intake (it’s very low), the body starts burning fat. Hence, if you exercise and “spend” all carbs, your body will have to start burning fat, thus enter into ketosis faster.
Take Ketone Supplements
Taking ketone supplements, especially those made with beta-hydroxybutyrate (BHB) ketones, will help your body get into ketosis faster. As a matter of fact, they can “push” you into ketosis in 24 hours. However, you still need to eat low-carb and high-fat foods to achieve your goal.
As you can see, ketosis isn’t hard to reach if you know how to eat and what to eat. Hence, apart from eating keto-friendly food, you should also exercise and maybe take exogenous ketones to speed up the process. In that way, you will ensure you stay healthy while getting into ketosis fast.
1. Acai Bowl