Tips To Get Into Ketosis Quickly
The process to get into ketosis quickly is actually very simple when you follow a ketogenic diet. Your body was made to utilize this type of energy and it likes to be in ketosis. Not only can you experience weight loss, you will also experience several benefits.
Your body is made to convert fat into compounds known as ketones and then use those ketones as a main source of energy.
Once your body is ketone adapted you will also notice that you are less hungry. That’s because ketones are partially responsible for appetite suppression.
Your body will feel satisfied when it’s running on ketones and you won’t be experiencing blood sugar fluctuations. This means less snacking. You won’t be searching for your next sugar high.
*this post may contain affiliate links, please read my disclosure for more information.
1. Limit Your Carbs
Once you start tracking your carbohydrate consumption, you will be amazed at how carb-heavy your diet has been. We all understand that carbs are in grains, sugar-laden foods, and processed foods.
Where you might be the most surprised is when you see the carb count on some fruits and vegetables that you are used to consuming as part of your clean and healthy diet. These fruits are not bad for you. They just contain way too many sugars. For now, you need to be limiting those.
Why Do You Need to Limit Carbs to Get Into Ketosis Quickly?
When you eat carbohydrates, your body converts them to glucose and then sends it through your system for energy. It also stores any leftover energy as fat.
Sugar gets stored as fat.
When you limit the number of carbs in your system, your body starts to use fatty acids that the liver converts into ketones for energy. Any extra ketones that your body produces get flushed from your system. That’s why ketone strips can detect levels of ketones in your urine. Your body is flushing the excess.
There are a number of ways to lower the carbs in meals you already eat or ways to substitute something else to make a meal more low carb.
Having less sugar in your system means you produce less insulin. This is a good thing. Your blood sugar can become stable and your body doesn’t need to overproduce hormones to try and balance the system out.
This sudden drop in carb intake is going to make you feel a little yucky for a while. Cue the “carb flu”. It’s basically your body adjusting to a new type of fuel. You can read about different ways to combat the keto flu in this post here.
2. Coconut Oil is Good For You
The motto for a ketogenic diet is to “eat more fat”. There have been debates, studies, and scare tactics over the years that have really given fat a bad name.
Your body needs fat. Your brain, especially, LOVES fat. When we are babies the fat in our mother’s milk is the most crucial for brain development. That need for fat as brain fuel doesn’t change as you get older. Our perception of fat does.
Coconut oil is one of the healthiest fats you can consume. It also helps you get into ketosis quickly. The MCTs (medium-chain triglycerides) are absorbed quickly and your body can use these fats almost immediately for energy.
A word of caution. If you haven’t been consuming fats on a regular basis previously, adding them too quickly to your diet now may cause some digestive disruption. Add them to your diet in increments and slowly increase those increments.
3. Add Some Exercise
Once you have made it past the keto flu and you have become a fat burner instead of a sugar burner, you are going to notice an increase in energy. It’s time to start moving.
Choose whatever form of movement is your favorite. You are moving and exercising for your overall health, not just weight loss. Don’t pick a grueling 60-minute cardio class because you think it will burn more calories.
Excess cardio or any exercise really is just more stress on your body. Choose something that will improve your agility, balance, cardio health, or build muscle.
Good choices would be walking, Yoga, strength training, or a HIIT workout.
If you are used to lifting weights or had a strength training program before you started a ketogenic diet, don’t be surprised if you aren’t able to lift the same amount of weights as you did previously. Your muscles are adapting to a new fuel. Back off on the weight and then slowly increase back to where you were before keto.
Physical activity will actually help you to get into ketosis quickly by helping you burn the fat your body previously stored when you were eating carbs. This is a good thing!
4. Eat the Healthy Fats
There are other fats, besides just coconut oil, that are good for you. Olive oil, grass-fed butter, avocado oil, and hemp oil are just a few.
If you aren’t sure where to fit healthy fats into your diet, try creating a delicious sauce and adding it to your salads, top your steak with butter, and eat Fat Bombs.
The ketogenic diet is based on eating more fat. It’s not a protein heavy diet, it’s a fat heavy diet. The calories that you have cut from your diet by reducing carbs are being replaced with fat calories. You may love coconut oil and want to eat it all day long. If not, other fats are necessary to add in the calories you need daily.
Fats also help you adjust to ketosis quickly. You can’t become a fat burning machine if you aren’t eating enough fat.
5. Try Fasting
Fasting is not required on a ketogenic diet. It is recommended to speed up weight loss and to increase other health benefits if your body can handle it. Whether or not you add fasting to your routine is entirely up to you (and possibly your health care provider).
Intermittent fasting is a basic form of fasting. You are not starving yourself and you need to make sure you are still getting your daily caloric recommendation. Fasting is just eating within a smaller time frame and allowing your body to be “empty” for a little longer than it’s used to.
Your body does some of it’s most important repairs when you are in a state of fasting (while you sleep, you are usually in a fasted state unless you consumed all your calories late and then passed out).
Intermittent fasting means you may eat only between the hours of 11 a.m. and 7 p.m. There is an 8-hour window where your body is consuming calories. The other 16 hours (in a 24 hour period) you don’t eat and your body focuses on other processes besides digesting food and regulating your hormones (insulin, cortisol, etc.)
This is also the time where your body will pull energy from your fat stores if it needs more fuel. You are a fat burner now, not a sugar storage facility.
6. Don’t Forget the Protein
There is a load of recipes to try that will help you get into ketosis quickly. You don’t just need to eat fat bombs all day. You also need some protein.
If you aren’t consuming enough protein, your body may start to consume your muscles. There are parts of your body that don’t run on ketones. Your liver converts protein into glucose to help feed those areas. Not consuming enough protein means your liver will take that protein from anywhere it can.
You don’t want to lose muscle. That’s why you lift weights, right? Eat your protein. This can be in a vegetarian form or animal form. That’s your choice. Make sure at least 20% of your diet comes from protein each day.
Track your daily macros. These stickers can be added to any planner and will help you track your daily macro and water intake.
Adjust Your Diet as Needed
Following a ketogenic diet really isn’t that difficult. You will be amazed at your lack of cravings, your high energy levels once you have adapted, and you will be surprised that you sometimes have to remind yourself to eat.
It’s easy to make mistakes as well. The good thing is, you can readjust and keep moving forward. Don’t let a few slip-ups derail you if your goal is health and weight loss.
Sometimes you will slip out of ketosis, but it’s easy to get into ketosis quickly and you can shift your habits and get right back to it.