The Top Tips For Getting Into Ketosis Quickly

Ketosis is a metabolic state where the body starts producing ketone out of fat and your body converts fat into compounds known as ketones and begins using them as its main source of energy. So, instead of your body using carbs for energy, it will shoot for fats.

Ketogenic diets have become incredibly popular in the recent years with more and more people starting to practice diets such as Atkins, Keto, Low-carb, Slow-carb and much more ketogenic related diets.

The first step to starting off a ketogenic diet is to put your body into a ketosis state. One of the hardest things that beginners struggle with is getting themselves into ketosis.

In this article, we’ll cover the top tips for getting your body into ketosis and the health benefits behind a ketogenic diet.

Health benefits of getting into ketosis

Weight Loss

There are a lot of health benefits associated with ketosis. One of the most common ones is weight loss. Most people put their body into ketosis to speed up their weight loss process.

One of the reasons for this is that ketogenic diets tend to get rid of excess water from the body. Our body is mainly made up of water and when you are eating a lot of carbs, our body will naturally retain those water.

With a ketogenic diet insulin levels are lowered, the results of this is that the kidneys start shedding excess sodium, leading to rapid weight loss in the first week or two.

This is why a lot of people tend to drop a lot of weight quickly in the early weeks. This is usually just water weight that was retained over time.

In this study, which compared low-fat diets vs low-carb diets. People with low-carb diets tend to lose weight 2-3x faster than people on a low-fat diet.

Another reason for people losing more weight on Ketogenic diets is because your body will go straight into fat burning mode after it’s used up all its dietary fat for energy.

Suppresses appetite

That doesn’t sound like a good thing, right? But it is actually a good thing in a good way!

When you are in ketosis, your body relies on fats for energy instead of carbs. What this means is that you’ll be eating a lot more fats as opposed to the other macronutrients. Fats keep us feeling full for longer, so we’re able to eat less overall and this will lead to overall weight loss.

This study shows that participants experienced significant improvement in a broad range of symptoms. Symptoms of negative affect and hunger improved to a greater degree in patients following an LCKD (low-carb diet) compared with those following an LFD (low-fat diet).

Reduces insulin level and blood sugar levels

We mentioned in our beginners guide to intermittent fasting course, that keto combined with intermittent fasting is an excellent way to increase growth hormones, burn fat, and lower insulin levels. Intermittent fasting combined with a ketogenic diet is a great way to take control of insulin resistance.

Insulin resistance can lead to type 2 diabetes when the body fails to secrete enough insulin to lower the blood sugar after meals.

In a ketogenic diet, your body cuts out a good chunk of carbs. By cutting out carbs, you remove a lot of need for all the insulin. This will result in your blood sugar levels and insulin levels dropping.

In this study, 95.2% of people with type 2 diabetes was able to reduce or eliminate their glucose-lowering medication within 6 months.

Those are just some of the many health benefits of putting your body into ketosis. Now we’ll go the best tips for getting your body into ketosis which is the main focus of this article.

The top tips for getting your body into ketosis

Cut out all the starchy carbs

In order to achieve ketosis, you need to cut your carbs way down. The level of carb restriction needed to induce ketosis is somewhat individualized. Some people need to limit net carbs (total carbs minus fiber) to 20 grams per day, while others can achieve ketosis while eating twice this amount or more.

Some people are able to stay in ketosis with 50-75 grams of carbs a day.

The best way to cut out carbs is to cut out anything that is starchy in your diet.

To briefly run you down a list of foods that you should cut out in your diet:

  • Oatmeal
  • Bread
  • Rice
  • Pasta
  • Pizza
  • Burgers
  • Potatoes
  • Beans
  • Muffins
  • Quinoas
  • Most fruits

Doing this for an extended period of time will put your body into a ketosis state. When you initially try to put your body into ketosis, it is important that you go as low carb as possible. Eventually, you can monitor things closely and slowly add back on the carbs.

The goal is to get your body into ketosis and allow your body to adapt to it, so that it is less likely to get kicked out of ketosis.

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Increase your fat intake

One of the biggest mistakes most people make when starting off with a ketogenic diet is that they keep their fat intake way too low.

Generally, the macronutrient ratio varies within the following ranges, so usually, 60-75% of calories should come from fat.

Now, you shouldn’t go nuts on eating fat. You want to shoot for healthy fats. The fats that are good for the body and the fats that our body actually need.

Good fats include olive oil, avocado oil, coconut oil, butter, lard and tallow.

Another thing to consider is that if your goal of going into ketosis is weight loss, then you shouldn’t consume too many calories. Make sure you do everything in moderation.

Aiming for high quality source of fat is a good way to approach it.

This will also help you stay full for a longer period of time.

Combine a ketogenic diet with intermittent fasting

One of the best ways to dive into ketosis is to practice intermittent fasting. In our beginners guide to intermittent fasting course, we talk a lot about the health benefits behind intermittent fasting which comes with a lot of similar benefits to a ketogenic diet.

Getting yourself into a fasted state will help you get into ketosis.

In this study, 118 children started on the ketogenic diet, 99 (84%) had documented seizure reduction. The overall median tim the to first improvement was 5 days (range: 1-65 days). Seventy-five percent of children improved within 14 days. In those children who were fasted at ketogenic diet onset, the time to improvement was quicker (median 5 vs. 14 days, p < 0.01) with a higher percentage improving within 5 days.

Those children were in a fasted state for 24-48 hours.

Usually when you starve all your insulin levels will drop and it will help you achieve a state of ketosis a lot quicker.

Related: Watch our webinar on losing weight and increasing growth hormones with intermittent fasting.

Monitor your ketone levels

You won’t know if your body is in ketosis unless you monitor your ketone levels. In nutrition and fitness, not one size fits all and this applies to ketosis as well.

Just because your friend was able to enter ketosis with 75 grams of carbs a day, does not mean that you will be able to. This is why monitoring it is important.

I highly recommend everyone to use a ketone stone monitor. Ketonix is an awesome one.

Ketonix is an excellent alternative to monitor and record your levels of ketosis compared to urine and blood tests. It’s portable and robust. It has never been easier to see and monitor metabolic ketone production.

Ketones can also be measured with a blood ketone meter. Similar to the way a glucose meter works, a small drop of blood is placed on a strip that’s inserted into the meter. But, that sounds a bit painful for me.

A good rule of thumb is to adjust your diet based on the ketone levels. If it’s not in ketosis stage, then reduce the carbs and increase the fat. Test around to find the sweet spot for yourself.

Consume MCT Oil

MCT’s are small in particle size and can be digested really quick from bypassing the gallbladder. The gallbladder releases bile salts from the liver to break down normal fats. So basically, you can use MCT oil to get your body into ketosis fast due to it enter the bloodstream at a rapid pace.

A lot of people that practice fasting already incorporates MCT oil in their coffee. This is known as the bulletproof coffee. It is a way to boost your energy and keep yourself full throughout the breakfast phase.

MCT oil can be in the form of coconut oil. Unlike most fats, MCTs are rapidly absorbed and taken directly to the liver, where they can be used immediately for energy or converted into ketones.

MCTs have been used to induce ketosis in epileptic children without restricting carbs as drastically as the classic ketogenic diet.

One of the downsides with MCT oil is that a lot of people tend to experience digestive problems with MCT oil. That is why it is recommended that you don’t take too much in the beginning. Just like everything else in nutrition and fitness, slowly ease your way in.

Lower the protein intake

Too many people are used to having a high protein intake from low fat and low carb diets, but it doesn’t work this way when you are trying to get into the state of ketosis.

I’m not saying completely wipe out protein, but you should have it in moderation. Most of your diet should come from fats.

First, it’s important to consume enough protein to supply the liver with amino acids that can be used for gluconeogenesis, which translates to “making new glucose.”

In this process, your liver provides glucose for the few cells and organs in your body that can’t use ketones as fuel, such as your red blood cells and portions of the kidneys and brain.

You have to ensure that you keep your protein intake just high enough to maintain your muscle mass. With the reduce in carbs, your body can be turning to protein for energy. This is why a high-fat diet is important during this phase.

Studies have shown that the preservation of muscle mass and physical performance is maximized when protein intake is in the range of 0.55–0.77 grams per pound (1.2–1.7 grams per kilogram) of lean mass.

Sample keto meal plan

It might be confusing in the early stages on what to eat when looking to get into ketosis. If you are someone that doesn’t have enough time to come up with new cooking ideas and just want a meal plan done for you, then check out our meal planning service. We work with all types of Keto diets as well as people that are looking to do both Keto and Intermittent fasting.

Here is a sample meal plan of how you can get started on Keto.

Breakfast

  • 4 ounces ground beef, mixed with spices, 1 ounce of chopped onion, another ounce of low carb vegetables, fried in butter or olive oil
  • unsweetened herbal tea or coffee with heavy cream

Lunch

  • 4 oz baked fish with dill butter sauce
  • 1 cup cauliflower, chopped and sauteed in butter or olive oil
  • 1 cup of salad greens sprinkled with blue cheese and dressed with a tablespoon of full-fat dressing
  • water or unsweetened flavored sparkling water or other unsweetened beverage

Dinner

  • 6 oz pulled pork shoulder
  • 2 cups shredded cabbage sauteed in butter with caraway
  • salad greens with high-fat dressing
  • water or unsweetened flavored sparkling water or other unsweetened beverage
  • unsweetened herbal tea or coffee with heavy cream

Breakfast

  • 3 oz cooked pork breakfast sausage
  • 1 soft boiled egg
  • 2 T whipped cream cheese
  • unsweetened herbal tea or coffee with heavy cream

Lunch

  • 4 oz smoked turkey
  • 1 cup chunked or sliced summer squash, sauteed in butter or olive oil
  • 1 cup salad greens with low carb, high fat dressing
  • water or unsweetened flavored sparkling water or other unsweetened beverage

Dinner

  • 4 oz salmon
  • Parmesan cream sauce
  • 2 cups spinach sauteed with onions and garlic
  • Romaine lettuce with low carb, high fat dressing
  • water or unsweetened flavored sparkling water or other unsweetened beverage
  • coffee or herbal tea with cream

Additional tips for ketosis

I hope this guide helped everyone out. I wanted to add a few words and additional tips for people looking to get into ketosis. Whether you are looking to start eating healthy, adapt to a new diet, or lose weight, it’s all about setting goals and making small changes/habits.

One of the best things to do when starting off with a ketogenic diet is to start looking at the food labels. If you see something that is high in carbs, then move onto the next item.

When you are ordering food outside, aim to avoid all starchy foods.

Another thing is that you can always download Fatsecrets or Myfitnesspal to look up nutritional data on foods that you aren’t familiar with to see their carb levels.

If you’re coming from a calorie counting or low-fat diet, you might be used to eating foods with the labels stating “low-fat” or “non-fat”. Now that you’re aiming to get into ketosis, you should be searching for “high-fat” or “full-fat”.

Instead of aiming for lean slices of meat, you will have to go for the fatty versions. Do try to eat healthy fat proteins such as salmon and fatty fishes.

What are some tips that you guys have for getting into ketosis? If I missed anything, please let me know!

Don’t forget to subscribe, and if you’re interested in maximizing your health and weight loss results with Keto, then take our beginners video course on intermittent fasting!

 

 

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