How long it takes you to get into Ketosis varies from person to person.
For some, although it as low as 2 days. While for others, getting into ketosis can extend to 10 days.
Reaching ketosis depends on many factors including your eating schedule, activity level, fat intake, protein intake, carb intake, stress, sleep, and more.
For example, people who used to eat a very high-carb diet before starting the keto diet may take longer to reach ketosis.
While people who used to eat a healthy moderate carbs diet may take less time to reach ketosis. This is due to you ought to be fully fat-adapted to reach full-blown ketosis and get all the benefits of the keto diet.
5 tips to reach ketosis faster.
It’s impossible to tell the exact time to reach ketosis. But there are some things you can do to reach ketosis faster and avoid the most common mistakes people make. Here are some tips to reach ketosis faster.
1. Avoid eating out
Eating out makes it tough to monitor your carbohydrate intake and you will probably consume hidden carbs without even knowing. unless the restaurant you visit has keto-friendly options you should avoid eating out.
2. Make sure you are eating enough fat
Generally, 70% of calories should come from fat.
Make sure to get your fats from healthy sources like avocados, nuts, seeds, eggs, coconut, olives, olive oil, full-fat greek yogurt, fatty fishes, cheese, butter, coconut, and coconut oil.
3. Get enough sleep and Limit stress
When starting the keto diet it is advisable to keep your problems just possible.
Due to stress, our body produces a stress hormone called “cortisol”, which releases glucose in our bloodstream, followed by higher levels of insulin as well.
Higher levels of insulin suppresses ketone production and prevent your body to enter in ketosis.
Getting enough sleep reduces stress and boosts metabolism, which helps you reach ketosis faster.
4. Try Intermittent fasting
Incorporating intermittent fasting into your keto diet may help you reach ketosis faster than the keto diet alone.
That’s because when you fast, your body maintains its energy balance by utilizing fat stores as a fuel source, This exact process happens when you follow the keto diet.
So, following a keto diet and intermittent fasting together can help a person achieve ketosis faster.
5. Limit your protein intake to 20% percent
Remember that the keto diet is not a high protein diet.
Too much protein intake can prevent ketosis through the process called gluconeogenesis.
Basically, to eat more protein than recommended, some of its amino acids will be turned into glucose and prevent your body from going into ketosis.
How to know if you are in ketosis
The most accurate and reliable way to know if buy ketosis or not is to measure ketone levels in your blood.
To measure ketone levels in your blood, you’ll need a blood glucose meter designed to test for ketone levels.
A blood ketone levels 1.5 to 3 mg/dL indicates that your body is in nutritional ketosis.
You can even use urine and breath tests to check ketone levels, but these methods are less reliable compared to blood tests.
Other than urine or blood tests, Usually there are some common symptoms that indicate that buy ketosis.
These symptoms include Headache, Fatigue, Dizziness, Nausea, Brain fog, Gastrointestinal discomfort, Low energy, Feeling faint. These symptoms are usually called as keto flu.
In simple words, Keto flu means bunch of flu-like symptoms that appear when your body is adapting fat for fuel.
These symptoms are short-term and should be resolved once your body is fully fat adapted.
Once your body fully adapted to fat, you should notice a rise in positive effects, such as weight loss, feeling more energized, and reduced hunger cravings.
For most individuals, it should take only about 2-4 days to enter into ketosis. But for a few people, it may be the equivalent of 10 days.
The time it takes depends on many factors including your eating schedule, activity level, fat intake, protein intake, carb intake, stress, sleep, and more.
Following proper macros, getting enough sleep, and avoiding stress are the most useful ways to reach ketosis faster.