Been struggling with reaching the state of ketosis on a ketogenic diet? These clever keto tips will help you get your body into ketosis faster.
The fundamental barrier for entry into the Keto diet is to achieve ketosis. That’s the state in which your body begins to utilize ketones for energy instead of sugars.
Reaching ketosis allows your body to quickly adjust to burning body fat when running a caloric deficit.
Ketosis is a healthy, highly-studied state for the body to remain in. (1)
However, while losing weight on the ketogenic diet can be easier than other diets, reaching the state of ketosis tends to be far harder.
We know that your metabolism and behavior will be affected by your transition into ketosis, which is often why starting the Keto diet is the most difficult part for many. (2)
That’s why we’ve assembled our top five keto tips for reaching ketosis on the Keto diet.
5 Keto Tips To Reach Ketosis Faster
If you’re struggling to reach ketosis or feel like giving up, try out the following keto tips to make your transition easy and simple:
1. Cut Out Carbs Entirely
Carbohydrate intake is often the very first problem for those who want to transition onto a Keto diet.
To the inexperienced, it can very quickly seem like carbohydrates are in every food desired.
Without carbs, what is there left to eat? As it turns out, a lot more than you’d think.
Generally, anything with bread will contain lots of carbohydrates. By eliminating bread and grains from your diet, much of the work of carb removal has been done for you.
After the elimination of bread, consider cutting out dairy as well.
Both grains and dairy remain popular in American diets, but both will just as quickly hold you back from ketosis.
You may be able to eat carbs in moderation once your body has made the switch. But until then, your daily carbohydrate count needs to be as close to zero as possible.
2. Get Outside
The Keto diet is all about burning ketones and losing excess weight. So why not exacerbate the process with a little bit of exercise?
Even though cutting out carbs will increase your chances of entering ketosis, if you continue to intake calories at the same rate that you burn them, the length of time it’ll take to enter that state will increase.
We’ll need to start running a caloric deficit, and one of the best ways to do this is through endurance exercise.
Consider a daily run early in the morning, after hydrating but before breakfast. This will force your body to utilize excess fat for energy and help incite ketosis.
Run for as long as you can with solid form, and attempt to increase the length and time of your total run day over day.
3. Stop Eating (For A Time)
Anything and everything you can do to help your body burn fat will speed up your transition into ketosis.
If carb-cutting and a morning run have yet to show clear results, you may want to consider intermittent fasting.
To be clear, intermittent fasting is not the same thing as a total fast. Improper fasting can be highly dangerous to the body’s ability to perform, so we’ll need to take precautions to make sure we fast in a way that’s medically safe.
Consider eating all of your daily calories within an 8-hour window, and fasting for the other 16.
Doing so will make sure that you’re running a safe caloric deficit and burning fat, but without starving your body of much-needed nutrients.
At the same time, continue to drink water throughout your fast to make sure that you stay hydrated.
4. Eat Fatty Foods
No, that wasn’t a typo! Eating foods high in fat will help you reach ketosis.
It is often a shocking revelation to those attempting to go onto the Keto diet to learn that they are encouraged to eat fatty foods.
In our modern culture, fat is so often associated with obesity and generally treated like something to be avoided.
While it’s true that fatty foods can contribute to excess weight gain and obesity, ketosis is the state of burning fat instead of sugars. To do so, your body will need fat to burn.
Increasing your fat intake doesn’t mean heading to the nearest drive-thru, either.
While we need to increase our intake of fat, going after saturated fats can often hurt more than it will help.
Eat foods high in monounsaturated fats and omega-3 fats like nuts, eggs, avocados, and fish.
These keto foods will keep your fat levels high and your saturated fat levels low.
5. Use Exogenous Ketones
Finally, if any or all of the above methods aren’t working out, try using exogenous ketones to further promote ketosis in your body.
Purchasing exogenous ketones isn’t a requirement for ketosis. But studies have shown that their intake can aid in your body’s transition. (3)
Remember to follow all instructions carefully when implementing exogenous ketones into your diet.
And try out our other keto tips in conjunction with exogenous ketones to further help you along on your journey.
If you’ve followed the above keto tips, your transition into the state of ketosis shouldn’t take more than a few days to a week.
In some cases, exogenous ketones taken alongside intermittent fasting and a fat-heavy diet can trigger ketosis in as little as a day or two.
Remember that ketosis is a generally rare state for your body to enter into naturally.
So you may experience changes in mood or perception as your body adjusts to the new normal. Be sure to contact a physician or doctor if these problems persist.
Once adjusted, you should feel either the same or better than before entering the diet.
So — how long does it take to get into ketosis? The answer depends almost entirely upon your efforts and commitment to your diet.
If you follow many of our above keto tips and work hard to cut out sugars and carbs from your diet, you may find that entering ketosis wasn’t as difficult as you may have expected.
Were these keto tips helpful and informative? Leave us a comment with your thoughts in the section below.
Get more like this
in your inbox
Sign up for our daily email with fitness and nutrition tips, diets and weight loss programs, health news, and more.