Making the decision to go for ketogenic diet is a massive step towards adopting a completely different way of life. The benefits of such a decision are undeniable as the majority of those who tried it and stuck to it got results they greatly appreciated. For most people just starting out, however, there is always the desire to get into ketosis as quickly as possible so that they can start reaping the rewards of this new way of life. While we explore the various methods one can use to get into ketosis as fast as possible, it is imperative to remember that starting a keto diet is never a problem.
The real hurdle lies in getting the body into the state of ketosis. This is when the body begins to produce ketones which then replaces glycogen as the main source of fuel for the cells. Before this state can be attained, however, all the glucose in the body must be used up so that only fat remains available as the source of energy. When your body cells begin to burn fat, then you are finally in ketosis and all you have to do is maintain that state. But how do you do actually arrive at this state quickly?
Cut on the carbs
Generally, a ketogenic diet features low carbs and it sounds obvious that when you want to get your body into ketosis fast, then you will have to reduce your intake of net carbs. It goes without saying that if you want faster results, then you will have to cut down on your daily carb intake more drastically than the rest. For the majority, the carb intake when observing a keto diet is always between 20grams and 35grams of carbs every day, but you can go below the 20 grams range if you want faster results. However, it is not recommended that you cut out carbs completely as this may come with certain detrimental health consequences and as you cut on your carbs, it will be a good idea to continuously check on the levels of ketones using a keto breath test or any other suitable method.
Increase your intake of MCTs
Medium chain triglycerides, also known as MCTs, are a type of a fatty acid that will not cause the insulin levels to spike and they can be easily turned into ketones which can then be detected by a keto breathalyzer. MCTs are available in various forms of oil, with coconut oil being the most preferred exogenous source of these fatty acids. Therefore, if you are keen on increasing how fast you get your body into ketosis, then you should strongly consider the amount of MCTs you consume on a daily basis.
Pair a keto diet with intermittent fasting
Most people usually get scared when they are hear about fasting when they are following a particular diet and they are rightly so since no one wants to diet and still end up going without food for prolonged periods. But intermittent fasting is slightly different and has been used by millions of people around the world to lose weight and gain various fitness goals. It is one of the other effective and highly recommended avenues you can use to get into ketosis fast, but only if you pair it with the diet.
With this type of fasting, you don’t end up going without food for days as is always the case in normal fasting, but instead, your forfeit food for just a period of time and when it is time to eat, you just consume a few calories. During intermittent fasting, the insulin levels will drop naturally, making it possible for the body to fall back on fat burning as soon as possible. By combining intermittent fasting with the right keto diet, you get the ability to hasten the process of getting your into the state of ketosis.
Increase your intake of healthy fats
With any keto diet, you will be consuming a lot of fats and it would appear contradictory that you will be required to increase your intake of fat so that you lose more fat, but there is a valid explanation to it. You must, however, avoid all the unhealthy fats and stick to healthy options such as coconut oils, olive oils, and butter. Additionally, it will be time to say goodbye to your favorite starchy foods such as burgers and pizzas since they will not just tamper with your carb balance, but also may contain a whole load of unhealthy fats.
Watch your protein consumption
Since you have reduced your carb intake, it may appear easy and natural to increase your intake of proteins, but his is a trap you should never fall for if you desire to get your body into ketosis faster. When you go overboard with your consumption of proteins, there will be a lot of amino acids in the blood stream and as a response, the levels of insulin in the body will spike. With insulin in the blood stream, the cells will not see the need to revert to the stored fat as a source of energy and this will delay the process of getting the body into ketosis.
Exercising is a great way and one of the most preferred ways of getting your body into ketosis as quickly as possible. With intense exercises, you will burn glucose at a faster rate, meaning that the glycogen reserves will be depleted quickly and the cells will then start using the stored fat to produce ketones for the energy. However, you must be sure to not go overboard with working out to the point that your body is stressed out. At this stage, the production of ketones will stop due to the spike in the levels of hormone cortisol.
Consider exogenous ketones
The other method you can use to get into ketosis quickly is to use exogenous ketones. They are supplements taken externally as opposed to the ketones produced naturally by the body and they work by tricking the body to think that it is actually burning ketones for the production of energy as opposed to using carbs. By using exogenous ketones with your keto diet, it becomes easier to reach ketosis faster in addition to avoiding some of the side effects of keto like the keto flu. One thing you should be warned about with these supplements is that they taste pretty terrible. If you were to use a keto breathalyzer before and after starting to use exogenous ketones, you would be amazed with the results.