If you are new to keto scene, you may still be wondering what ketosis exactly, and why everyone is all of the sudden talking about it. While it may sound like a condition of some type, ketosis is actually a natural process, a kind of metabolism. Let’s discuss the pursuit of ketosis.
What is Ketosis and Why Does it Matter?
We eat in order to have energy, right? Under normal conditions, your body burns the glucose from the food you eat to produce this energy. We consume glucose in the shape of carbohydrates and sugars—sugary and starchy foods like pasta, bread, fruit, milk and yogurt.
When our body runs out of glucose, it will burn glycogen instead, which is just an over-abundance of glucose that has been stored. When it runs out of glycogen, it burns fat to produce ketones, which then become the body’s main energy source.
This is ketosis—when your body is burning fat to produce energy. Obviously, there are benefits to switching your body over to this type of metabolism.
- Weight loss
- Lower blood sugar
- Better cholesterol levels
- Long-lasting energy
- More stable moods
- Clearer mind and sharper focus
These are just a few of the benefits that scientists and dietitians continue to explore in connection with ketosis and a keto diet. A diet that encourages the pursuit of ketosis includes the intake of many healthier foods and cuts out a lot of unhealthy foods, increasing overall health.
How Long Does It Take to Go into Ketosis?
Once you have changed over to a keto diet, your body will need a little time to burn its excess glycogen and switch over to burning fat. How long does it take to go into ketosis?
Each individual’s metabolism, diet and lifestyle differs, so the amount of time it takes to go into ketosis varies. One person may enter ketosis in as little time as a day, while another may need to stick to the diet for a week or longer before ketosis actually kicks in.
In general, 1 to 4 days is average, but up to 10 days is not unusual. Factors that affect how long it takes your body to go into ketosis include:
- Your carb and sugar intake prior to beginning the keto diet
- Accidental intake of more than the recommended amount of carbs and protein
- Your individual metabolism
- Amount of exercise you get
- How much sleep you get
- Amount of stress you are under
Your body will need time to burn off any stored glycogen from your sugar and carb intake prior to beginning a keto diet. A metabolism thrown off by prior eating habits, lack of sleep or stress can also take longer to adjust and enter the pursuit of ketosis.
What Can You Do to Go into Ketosis More Quickly?
There are plenty of steps you can take to help your body switch over to ketone energy more quickly. First of all, you should learn as much as you can about a correct keto diet and stick to it. If you are accidentally taking in enough carbs and sugar for your body to continue burning glucose, it will take much longer to enter ketosis.
A balanced keto diet usually looks something like this:
- 75% calories from fat
- 20% calories from protein
- 5% calories from carbs
As we mentioned before, this will vary from person to person (more active people will need more protein, etc.), but a good understanding of what you should be aiming for will ensure that you don’t accidently sabotage your pursuit of ketosis by eating more carbs or protein than is suggested.
To get into ketosis, it is recommended that you eat no more than 20 to 25 grams of carbohydrates per day. This will likely be a drastic cutback, but once you’ve entered ketosis, you can work your way up to around 50 to 90 grams of carbs (exactly how much will depend on your individual metabolism and activity).
You should try to get as many of these carbs as possible through cruciferous vegetables such as broccoli, cauliflower, cabbage, garden cress and Brussel sprouts.
The bulk of your necessary calories should come from high-fat foods like butter, extra-virgin olive oil and coconut oil, high-fat fish like sardines and salmon. You should avoid all sugary, starchy foods, along with low-fat, high-carb dairy like milk, substituting when needed (such as in coffee!) with natural sweeteners and keto-friendly alternatives like Omega.
You also speed up your body’s transition into ketosis by taking ketone supplements such as BHT salts and MCT oils. Supplements such as Omega C8 MCT Oil and Omega Keto BHB Exogenous Ketones will help you maintain energy as you cut carbs while also curbing your appetite.
It is important to make sure you are getting the nutrients your body needs as you narrow down the types of food you consume. For example, you don’t want to be getting too many carbs from protein, but protein is essential for healthy hair, nails, skin, muscles and joints.
Collagen is a great source of low-carb protein that works well with a keto diet. Supplements like Omega Collagen Peptides Protein Powder for Coffee can be added to coffee, tea or smoothies to give you added energy and healthy nutrition.
Healthy ketone supplements will make your transition to ketosis much easier and quicker.
Along with a careful diet and keto supplements, you can encourage your body to enter ketosis more quickly by getting plenty of exercise. When you exercise, your body burns more glucose, causing it to run out more quickly and turn to ketones for fuel instead.
Increasing your activity even minimally will speed up ketosis. Again, good ketone and protein supplements will greatly help in this area, smoothing the conversion and supplying the energy your body needs.
A final method for speeding your body’s transition to ketosis is intermittent fasting. Fasting can help your body burn more quickly through stored glycogen and began producing ketone. It can also be practiced in combination with the intake of ketone supplements, jumpstarting ketosis.
Be sure to carefully research intermittent fasting and perhaps consult your doctor before trying it. To sum up, entering ketosis can take anywhere from 1 to 10 days. However, if you are someone struggling to get into ketosis, you can speed the process by cutting your carb intake, adding ketone and protein supplements to your diet, fasting intermittently, and exe