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How To Get Into Ketosis: 6 Effective Tips To Speed Up Ketosis

discover delicious recipes on your journey of getting into ketosis

Getting into ketosis – and maintaining this metabolic state – is the holy grail for keto dieters. But just like most things in life, the journey towards ketosis is far from easy. I’m not saying this to discourage you, but rather to prepare you for what lies ahead. There are no shortcuts, but there are several proven tips that will show you how to get into ketosis in a short period of time!  

But What Exactly Is Ketosis?

To illustrate what ketosis is, I need to demonstrate what a typical diet looks like. So, for a lot of people, their staple food will normally include any of the following: rice, wheat, potato, corn, cassava, or sweet potato.

Forget about burger and fries if you're trying to get into ketosis!
Carbs, carbs, carbs!

You know what’s common among all these foods? They’re all rich in carbohydrates (or carbs for short)! Now, in a carb rich diet, the body converts the carbs to glucose for use as an energy source.

To get to ketosis, your body needs to transition from using glucose to ketones (these are produced by breaking down fat). To activate this metabolic state, your body needs to burn through its supply of glucose first. Once the glucose is all used up, your body is now forced to use fat as an energy source. When this happens, congratulations are in order. You’re now officially in ketosis!

It’s such a simple concept really – get the body to burn fat instead of carbs and you’ll finally achieve that slim, fit physique you’ve been dreaming of! But, of course, keto is not just about weight loss.

All in one keto breakfast
A high-fat and low-carb keto breakfast

Achieving this metabolic state also comes with significant life improvements. Here are some notable benefits:

  • It helps suppress appetite
  • It gives you more energy throughout the day
  • It offers cognitive and neuroprotective benefits
  • It provides better heart health
  • It reduces the risk of type 2 diabetes

Sounds exciting, right? Unfortunately, getting into ketosis is easier said than done. The ketogenic diet does have solid science behind it, but knowing how to get into ketosis is another matter altogether.

Here’s How To Get Into Ketosis In A Matter Of Days

If you diligently follow all the tips below, you’ll find yourself in ketosis in a few days. Of course, it will be hard to pinpoint the exact moment you reach this state. There are several factors that affect how fast you enter ketosis like your age, carb/fat/protein intake, and physical activity levels.

That said, here are several proven techniques to help you get into ketosis quickly:

Tip #1: Minimize carb consumption

Carbs are keto’s biggest enemy. But quite understandably, it’s hard to live without carbs if you’ve been eating carb-rich foods your entire life! Fortunately, you don’t need to quit cold turkey. You can still eat carbs – just limit your net carbs intake to 20-50g per day.

nutrition facts label
Learn how to read and understand labels

But what exactly is net carbs? Well, here’s the formula:

Net Carbs = Total Carbs – Dietary Fiber

If you check nutrition labels on food items, you’ll notice there’s an entry for Dietary Fiber, right below Total Carbohydrate. Here’s an example:

In the example above, the Net Carbs would be Total Carbs (37g) – Dietary Fiber (4g) = 33g Net Carbs.

We subtract Dietary Fibers from the Total Carbohydrates because they’re the good kind of carbs. Your body can’t digest fiber. So, it doesn’t get transformed into glucose, which means it won’t affect ketosis.

Oh, and by the way, sugary drinks are also off the menu for keto dieters. So, say goodbye to fruit juices, sodas, and bubble tea if you’re into that. Fortunately, coffee and tea are still good for keto as long as you lay off on the sugar.

Tip #2: Add more good fats to your diet

caesar salad is a keto staple and a perfect meal to get you into ketosis
This Keto caesar salad is rich in protein and healthy fats

If carbs are keto’s number one enemy, then fats are its best friend! You see, ketosis needs fat to burn so it can fuel the body. To sustain the body, it’s essential to continuously eat good fats. To get to ketosis – and stay there – a large majority (about 70%) of your diet should be made of fat.

Here are some examples of good fats you can eat on keto:

  • Plant oils like coconut oil, olive oil, flaxseed oil, sunflower oil
  • Avocado and avocado oil
  • Nuts like almonds, pecans, cashews, pistachios, walnuts
  • Chia, flax, and hemp seeds
  • Dark chocolate (yes!)
  • Animal fats from eggs, butter, cheese
  • Fatty fish like salmon and tuna

Tip #3: Stay away from trans fat

one of the most important rules when working out how to get into ketosis is to stay away from trans fat, fast food and lots of salt
French fries often have trans fat in it

Consider trans fat as keto’s number 2 enemy, it’s the bad kind of fat. You’ll usually find trans fat on nutrition labels, so if you see it, run in the opposite direction!

Now here’s the thing. Trans fat is present in many processed foods, especially those that contain hydrogenated oils. The label may say 0g trans fat, but in reality it may have up to 500mg of trans fat.

Technically, these manufacturers are telling the truth. According to the US FDA’s Food Labeling Guide, if a serving contains less than 0.5g (or less than 500mg) of trans fat it must be labelled as “0g”.

In plain English, it means that each serving does not contain a significant amount of trans fat. However, if you do the math, all those milligrams of trans fat will eventually add up!

So, to make sure there’s no bad fats in your diet, stay away from processed foods. Processed meats and fried foods also often have trans fats in it, so it’s best to keep these to a minimum or stay away from it completely.

Tip #4: Eat a moderate amount of protein

keto pigs in blanket with fondue
This Keto Pigs In Blanket With Fondue has just the right amount of protein

It’s easy to go overboard on protein when you’re carb deprived. It’s like the next best thing, right? Well, no. Protein is a far second to fats in the keto diet hierarchy. More specifically, your protein intake shouldn’t be more than 30% of your daily food intake.

But why, you wonder? Well, there’s this metabolic process that occurs when there’s too much protein in the blood. The protein gets converted into glucose, NOT ketones, so when this happens, ketosis won’t occur. This metabolic process is called gluconeogenesis – it’s a mouthful I know, so best limit that protein if you don’t want to say this word out loud!

Tip #5: Exercise!

exercise regularly to get into ketosis in just a few days