ketosis

Ketosis is a natural state in which the body burns fat instead of glucose to obtain the energy it needs. By decreasing the intake of carbohydrates, the body no longer has enough glucose to process and uses fat deposits. The fat is processed in the liver and turned into ketones; small molecules used as fuel. So what is the fastest way to get into ketosis?

Many people want to get into ketosis fast so they can enjoy the benefits of this diet, and in this article, I’ll share the best strategies to reach this objective.

The Fastest way to get into ketosis – significantly decrease the intake of carbohydrates

To get and remain in a state of ketosis, the daily intake of carbs must not exceed 10% of the calories consumed in the same time frame. That translates, for most people, to a maximum of 50 grams of carbohydrates consumed daily. 

After decreasing carb intake for about a week, ketosis kicks in. The carbohydrate limitation must be maintained to keep the body in this state. Maintaining a limited carb intake can be achieved by including low-carb foods such as fruits and vegetables in your diet. These foods help you stay in ketosis and provide you with a wide range of benefits for your health thanks to the vitamins, minerals and other nutrients they contain.

Avocado, blackberries, broccoli, cauliflower, celery, and cucumbers are just a few examples of low carbs fruits and veggies that you can serve as fresh and healthy snacks or as ingredients in various smoothies, salads and homemade meals. Check out our articles ‘Your Complete Guide to Keto Friendly Vegetables‘ and ‘Our Complete Guide to Keto Friendly Fruit‘ to find out more.

best fats for keto

Eat more healthy fat foods

One of the fastest ways to get into ketosis is to increase your intake of fatty foods.

More fat foods mean more “raw material” that the body can convert into energy. But not all fats are good for your health, so you need to eat healthy fats. These are unsaturated fats, which have one or more unsaturated carbon bonds.

Unsaturated fats are split into monounsaturated and polyunsaturated fats.

Monounsaturated fats provide vitamin E and help reduce LDL cholesterol levels, decreasing the risk of developing heart disease. 

Polyunsaturated fats provide the same benefits as monounsaturated fats and are also an essential source of Omega-3 acids, which can decrease inflammations that occur inside the body.

So what are the best fats for ketoTo add healthy fats to your diet, you can choose olive oilcertain nuts and fatty fish.

Each tablespoon of olive oil contains 10 grams of monounsaturated fat. You can use this oil to prepare delicious salads, various side dishes, roasted or grilled vegetables, and desserts as a substitute for butter. 

Extra-virgin olive oil also contains antioxidants, which help decrease the risk of chronic diseases and reduce inflammation, contributing to conditions such as type 2 diabetes, cancer, arthritis and Alzheimer’s.

The best fat-containing, recommended-for-Keto-diet nuts are almonds, walnuts, pecans, pistachios, hazelnuts, peanuts, cashews and Brazil and Macadamia nuts.

These nuts will boost energy due to the healthy nutrients they contain: vitamins B and E, calcium, Omega-3 acids, iron, zinc, potassium, manganese, copper and selenium, to name a few.

Fatty fish are among the most reliable sources of healthy fats to get you into ketosis fast. Salmon, sardines, anchovies, and mackerel are all fish you can count on to increase your daily intake of fats and provide you with several healthy nutrients such as Omega-3 fatty acids, vitamin B3 and D, copper and selenium. These nutrients help your body turn the food you eat faster into energy and regulate the heart rate and blood pressure. They contribute to strengthening your immune system, improving the thyroid’s function and maintaining the bones in healthy, good shape.

Fatty fish can be enjoyed plain – poached, baked or steamed, as a companion to grilled vegetables or in many healthy salads. No matter how you prefer it, this fish will help you reach your Ketosis goals much faster!

keto protein

Keep your protein intake under control

Protein is crucial in developing muscles and other vital structures of your body, which is why it cannot miss from a healthy diet. However, in the Keto diet, if the protein is consumed in large amounts, it can be converted into glucose, making it more difficult to reach and stay in a Ketosis state. 

The daily amounts of protein recommended to get into ketosis fast are variable. Some nutrition specialists recommend consuming 1 gram of protein for every 500 grams of body weight and 1.5 grams per 500 grams for people who exercise intensely.

We recommend limiting the daily protein intake to 100 grams raw or 80 grams cooked. This daily intake can be from meat (chicken, duck, lamb, turkey, beef) or vegetables (one to two cups of Brussels sprouts, eggplant, mushrooms, tomatoes). Aside from helping you reach ketosis faster, these foods are packed with important nutrients that greatly benefit your health.

Fasting – one of the fastest way to get into ketosis

Ketosis appears when the body runs out of glucose to burn, which also happens when you fast for 12 hours. After talking to your doctor, establish if this is a suitable solution for reaching ketosis. You need to consider, however, that fasting doesn’t work for everybody and that used without other strategies will not help you reach or maintain the state of ketosis. 

Fasting is recommended ONLY for short periods, and it might protect neurological affections and certain types of cancer. Fasting can also be useful in managing other health issues such as diabetes, obesity and heart diseases.

Exercise more

Consuming energy causes our bodies to produce energy. Exercising is one of the most efficient methods of consuming energy and decreasing glycogen storage, a form of glucose. 

Heavy exercising for long periods prompts the body to burn fat faster and more intensely, making this strategy one of the fastest ways to get into ketosis. Although challenging at the beginning, once you get accustomed to exercising in an organised manner, you will find that it can bring you even more benefits for health than just reaching ketosis. 

One hundred fifty minutes of moderate intensity exercise per week or 75 minutes of heavy exercise in the same time frame can boost ketosis and your energy levels and improve your health.

Once you have adopted one or more of the strategies recommended above for a reasonable time, you need to check if you have reached your objective. Assessing if your body is in a state of ketosis can be done by:

  • checking if you are affected by specific ketosis symptoms (such as irritability, fruity, perfumed breath, etc.)
  • Conduct a specific test that can determine if ketones exist in your body.

For questions or information about ketosis and the keto diet, feel free to contact me by phone, e-mail or by paying me a visit at the store. I would be happy to assist you!