It can also take as little as one day if you’re lucky. Entering ketosis is very individual and depends on each person’s metabolism.
So, what is there that you can do to help yourself enter ketosis faster and double your weight loss results?
Why Are You Struggling to Get Into Ketosis?
First of all, let’s discuss why you’re not entering ketosis in the first place.
Factors like insulin resistance dictate the way our bodies metabolize glucose. That is why your previous diet has a huge impact on how fast you enter ketosis. If your previous diet was really high-carb, the transition period might take a little longer. On the other hand, if you stick to a low-carb diet prior to trying keto, you’ll reach the state of ketosis in no time.
Failing to keep track of the exact carb intake is the most common mistake. It might be you’re preventing yourself from ketosis without even realizing it. However, don’t just assume your intake of carbs is right. You must count it to make accurate conclusions.
There, of course, are ways to speed up the process. Yet, you shouldn’t forget “hacking” your body has its limits and you should respect them. It’s crucial to always set health as a number one priority.
6 Hacks to Faster Ketosis
Now let’s discuss the most relevant hacks to enter ketosis fast while also keeping things healthy.
#1 Drastically Reduce Carbs
Keto is based on the sole principle of swapping carbs, which is your usual source of energy, to fat. Therefore, this hack might sound self-explanatory and basic. Yet, this is the most common mistake and we can’t stress the importance of the right intake of carbs enough.
To get into ketosis fast, you should keep your carb intake under 20-25 grams per day. Failing to do that means that you won’t be able to get into ketosis and won’t burn fat for fuel.
For that reason, being extra cautious about your carb intake plays a major role in successful weight loss.
In all truth, it would be wrong to expect that any Keto recipes found on the internet would provide desired weight loss results. Variating between recipes that have no logical connection with each other could put you at risk of unbalanced nutrition and most likely would exceed the limit of carbs you can consume to reach ketosis.
For Keto to work, your nutrition has to be carefully thought out. When you know exactly what you need to eat, you can also know when it’s fine to cheat a little without the risk of ruining your progress.
#2 Eat More Fat (But Not Just ‘Any’ Type of Fat!)
Your goal is to burn fat for fuel, right? This means eating enough fat is another crucial part of keto. Make sure the majority of your caloric intake comes from fat. It’s best if fat makes up 70-75% of your diet. The right fat-carb ratio in your body means you will enter ketosis.
However, keep in mind that consuming too much fat is also possible. If you want to lose weight, make sure you still stay within your caloric intake limits. Most of the “keto-friendly” recipes you’d find on the internet are rather high in fat, so it wouldn’t be smart to trust them so blindly.
Fat makes up the largest percentage of the ketogenic diet so, seeking balanced nutrition options and choosing high-quality sources is also very important.
Avoid hydrolyzed trans fats. Include good fats, such as olive, avocado, coconut oils, ghee, or regular butter.
BONUS HACK: If you’re struggling to consume enough fat, consider drinking butter or coconut oil coffee. 1-3 coconut oil spoons up to three times per day can help make the ketosis quicker.
P.S. Use only cold-pressed, extra virgin oils for the best nutritional value.
#3 Don’t Forget About the Protein
Make sure you’re eating just enough protein to gather the needed amino acids. Your body needs them to maintain normal health, make hormones, muscle tissue, and the neurotransmitters.
Protein makes up around 25% of caloric intake in the keto diet. You should reach for 0.6 grams of protein per pound of your weight.
This means a person weighing 150 lbs should reach for 85-115 grams of protein per day.
IMPORTANT: Keep in mind that if you have elevated blood sugar levels, you should be even more careful with your protein intake.
Calculating your carbohydrate, fat, and protein intake seems like a lot of work? Well, we wouldn’t recommend searching for a one-size-fits-all type of formula.
Generic formulas aren’t fitted to your body type, goals, blood sugar levels, and recommended calorie intake. So, always seek for the highest level of personalization and prioritize balanced nutrition.
#4 Exercise More to Boost Ketosis
If you’re sure your intake of macros is correct but you’re still struggling to reach ketosis and lose weight, the following tips might help.
Exercising is a great way to boost your ketosis. During physical activity, your body uses carbohydrates as its primary source of energy. This helps to deplete the glycogen storage in your body. Once these stores are depleted, the body turns to fat for energy and the process of ketosis begins.
With that being said, we want to remind you to keep things healthy. The fact that exercising boosts ketosis, doesn’t mean that you need to exhaust your body.
Bodyweight workouts would do just fine!
IMPORTANT: Keep in mind that keto requires a specific workout plan. You need a steady routine that is fitted to your unique body type and problematic areas. Those types of workouts can usually be found in apps that offer both – personalized Keto meal plans and custom bodyweight routines.
#5 Try Intermittent Fasting
Intermittent fasting can be a great hack for faster ketosis. Eating in a restricted time window makes a significant difference in your glycogen stores. Fasting forces quick depletion of glycogen which then leads the body to the state of ketosis.
Combined with a healthy Keto diet, the 16:8 fasting method is considered to be the most optimal one. A good example of this type of fast would be to open your eating window at noon and have your last meal at 8 p.m. That would double the results you would achieve with the help of a well-balanced Keto meal plan.
NOTE: Combining Keto with Intermittent Fasting is a bit more drastic than just following a regular meal plan. Make sure to seek professional, expert-approved guidance to reduce the risk of nutrient deficiencies.
#6 Try BHB supplements
Modern medicine has found a way to make you reach ketosis faster with the help of BHB supplements. Beta-hydroxybutyrate is a chemical that the liver makes in order to provide energy. It is produced in times when you don’t eat enough carbs. BHB is proven to help with athletic performance and obesity treatment. Taking BHB supplements might help to preserve muscle mass and reduce feelings of hunger in people who are on a keto diet. The supplements ensure smoother ketosis and faster weight loss.
IMPORTANT: The BHB supplements are taken by mouth and are commonly used for a boost in athletic performance, migraine relief, and sometimes even Alzheimers, memory loss caused by ageing, Parkinson disease, and many other conditions. However, it’s important to mention that there is no good scientific evidence to support these uses.
If you are planning to try the BHB ketones, you have to make sure that they are sold by a trusted company. Having that said, with the right meal plan, BHB ketones can really benefit your weight loss progress.
The topics we discussed make the core of a successful Keto diet. However, this may not be enough to guarantee YOUR successful Keto diet. As we mentioned above, there is no such thing as a one-size-fits all solution to weight loss. You need a Keto meal plan that fit your body type, nutritional needs and personal recommendations.
Below, you can see some of the greatest examples of how a personally-made Keto diet can help people achieve their desired results.
Here are people results that did try a personalized Keto meal plan for at least 28 days: