If you’re looking to get into ketosis quickly because you’ve had a carb up day and are struggling with the question “how to get back into ketosis” or are just starting a ketogenic diet for the first time, you’re sure to find the following guide on how to get into ketosis faster helpful. In this guide, we discuss what ketosis is, what triggers it, how to tell you’re in ketosis, timelines for ketosis, and some top tips to get into ketosis faster.
What Is Ketosis?
Ketosis is a natural process which produces ketones when someone doesn’t take in enough carbohydrates. It is a way of the body switching the fuel source it is using from carbs to fat stores. It is a common goal in low-carbohydrate diets like the Atkins Diet (and more recently, paleo diets). The ability for the body to burn fat for energy makes it very popular among dieters. Further, there have been studies showing that low-carbohydrate diets (and entering ketosis as a result) can be beneficial for children with epilepsy.
How To Get Into Ketosis
Getting into ketosis is often times a matter of “easier said than done” particularly if you tend to have a sweet tooth or love wheat-based foods (pasta, bread, etc).
How Many Carbs Can I Eat And Stay In Ketosis? / What’s The Max Number Of Carbs For Ketosis?
While it depends upon individual factors such as size and activity level, most ketogenic diets suggest no more than 60g of carbohydrates per day, which 40g being the lower end of the spectrum for smaller individuals. Keeping in mind, this number does include dietary fiber (which counted differently on diet plans such as Weight Watchers). As a general guideline, aiming for 30g of net carbs per day (that is total carbohydrates, minus dietary fiber) seems to be a common recommendation.
For individuals who are highly active, remaining in a ketogenic state can be done with additional carbohydrates. However, if you’re just starting a ketogenic diet, it’s best to follow the guidelines set by your doctor.
How Many Carbs In A Low Carb Diet?
The vast majority of diets which advocate for keto suggest between 40 and 60 grams of carbohydrates per day.
The Best Ideas On How To Get Into Ketosis Faster Include:
- Use Extreme Precision When Measuring Your Food Intake
- Watch Out For Hidden Carbs
- Keep A Food Journal
- Exercise More
- Try An Intermittent Fast (If Your Doctor Clears You For It)
- Use A Diet Plan Specific To Ketosis
How To Get In Ketosis In 24 Hours
Realistically, entering ketosis can be done in 24 hours. However, it is no easy task. The fastest way to enter ketosis is through a combination of fasting and exercise. However, this can be dangerous for individuals just starting, therefore, its recommended to check with your doctor to see if it is safe for your situation. It is unusual to have a hard deadline for entering ketosis, so if you’re just starting, we’d encourage patience over the need to beat an arbitrary clock. Just use common sense and listen to what your body is telling you. Don’t ignore negative symptoms.
How Long Does It Take To Get Into Ketosis?
While getting into ketosis in under 24 hours is an agressive goal, it can be done. However, most people find that it takes between 24 hours and up to 3 days to enter a ketogenic state.
How Do I Know I’m In Ketosis? The Top Ketosis Symptoms Include:
- Bad Breath
- Weight Loss
- Increased Ketones In The Blood (Can Be Measured With A Ketone Meter)
- Increased Ketones In Urine (Can Be Measured With Keto Strips)
- Decreased Appetite
- Short-term Brain Fog (Keto flu) But Increased Focus After
- Digestive Issues