6 Tips To Get Into Ketosis Quickly

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6 Tips To Get Into Ketosis Quickly

6 Tips To Get Into Ketosis Quickly

Ketosis is a normal metabolic process that offers several benefits for health.
During ketosis, your body converts fat into compounds known as ketones and starts to use them as its main energy source.
Studies also have shown that diets promoting ketosis are particularly effective for weight loss, due in part to their effects on appetite-suppressing.
Having said that, reaching a ketosis state will require some effort and preparation. It is more than just cutting carbohydrates.
Here are 6 effective tips for getting into ketosis.

1-Drastically Cut Carbs

Restricting carbohydrate intake is the most widely recognized approach for getting into ketosis and staying there. However, the number of carbs you should consume to promote ketosis can differ from one person to the next - ranging from less than 20 grams to as high as 70 to 100 grams of carbs per day for athletes.
Your exact carb needs for ketosis depend on the following:

  • Body composition (% body fat)
  • Fitness level
  • Overall calorie needs

By general rule of thumb, you should expect that roughly 5% or less of your calories will come from carbs, which for most is about 20 grams of carbs a day. If you have higher calorie requirements or you are highly active, you may want to consider beginning with 50 grams of carbs or more.
Your total ketosis carb intake is based on net carb intake, too. Meaning fiber, which is also a carb, will help cancel out some of the total carbs you consume. To put it another way, if you eat 30 grams of carbs a day but 10 grams of it comes from fiber, the net consumption of carbs is still 20 grams.

2-Increase Your Healthy Fat Intake

Healthy fats form a big part of every keto meal plan. If you’re new to keto, it may take time to transition to this way of eating. Be sure that your fat consumption contains 70-80% of total calories. This will help your body transition to using fat as its primary source of fuel, but if your goal is to lose weight, it's best to marginally decrease your fat intake slightly to allow your cells and burn fat reserves rather than dietary fat.
Consume these healthy fats to get into ketosis quickly:

  • Oils like MCT oil, coconut oil, avocado oil, extra virgin olive oil or macadamia nut oil
  • Fatty meats, whole eggs, butter or ghee
  • Fatty fish like salmon, mackerel, trout, herring, and sardines.
  • Fatty nuts and nut butter (but be careful on these)
  • Plant fats like avocados, olives or coconut butter

3-Ramp up Your Physical Activity

Exercise will also help put you into ketosis quicker by using up the glucose reserves available. Also, prolonged exercise or more slow-paced endurance sports (such as cycling, jogging, swimming, etc.) force you to switch to fat as a primary fuel source, that can further support a ketotic condition.
But not all physical activities are sustainable without carbs. If you are participating in heavy training, high-intensity conditioning, or heavy lifting throughout the week, you may need to add some extra carbohydrates to sustain your strength and performance.
If you are an athlete or very physically active, try adding some extra carbs (15 to 30 grams) to meet your energy needs before HIIT or intense strength exercise.

4-Try Intermittent Fasting

Fasting is also used with keto. It poses several health advantages, including faster weight loss, decreased levels of blood sugar, and improved concentration. It has also been linked to diminishing symptoms of various diseases. It will help you get into ketosis faster when used in conjunction with a ketogenic diet, which aids weight and fat loss.
Intermittent fasting, a dietary approach that involves regular short-term fasts, may also induce ketosis.
Here are some tips and ideas for doing intermittent fasting to get into ketosis.
Fat fasting involves eating low-calorie (usually around 1,000 calories), with roughly 85-90% of those calories coming from fat, for a few days.

5-Eat Coconut Oil

Eating coconut oil can help you get into ketosis.
Coconut oil contains fats that are called medium-chain triglycerides (MCTs).
Unlike other fats, MCTs are rapidly absorbed and taken straight to the liver, where they can be used for energy immediately or converted to ketones.
even though coconut oil contains four types of MCTs, 50% of its fat comes from the type known as lauric acid.
Several studies have found that a high-MCT diet that contains 20% of the calories from carbs produces effects similar to the traditional ketogenic diet that provides less than 5% of the calories from carbs.
Start with one teaspoon a day and work up to 2 to 3 tablespoons daily over the week.

6-Create Healthy Replacements While Eating Out

When eating out it is easier to make healthy swaps than you think.
You don’t have to give away your efforts just because you’re having lunch with a friend.
Most restaurants could prepare requests like:

  • Tacos without tortillas
  • Unsweetened beverages
  • Salad without dressing (dressing are often loaded with carbs)
  • Burger without a bun