8. Fastest Way to Get Into Ketosis HereΓÇÖs How You Do It-01

Fastest Way to Get Into Ketosis? Here’s How You Do It

Ketosis is an important part of several different weight-loss plans, and ketogenic diets are sometimes prescribed to treat conditions from epilepsy to diabetes. And yet ketosis is also a symptom of some serious health problems.

So, is ketosis safe? Would it benefit you? And how exactly do you get into ketosis once you’ve decided to try it?

We’re not your doctor, so we can’t give you personalized medical advice, but we can give you a basic overview to get you started. We can tell you what works for some people and what to look out for. Read on!

What Is Ketosis?

Fastest way to get into ketosis

Ketosis is a metabolic process in which your body burns fat for fuel, rather than glucose. To explain how this works, let’s review how the human body uses and stores energy.

Ketones vs. Glucose

When you eat, all the carbohydrates (sugars and starches) you eat are converted first to glucose (blood sugar) and then either used for fuel or converted to glycogen or body fat for storage. You can’t store glucose itself, because high levels of glucose in the blood act as a toxin. If you eat more carbohydrate than you need at the moment, the excess has to be converted into something else for storage right away—if your body can’t do that effectively, you have diabetes and need medical treatment.

You can convert glycogen back into glucose, but you can’t convert fat into glucose. To get the energy in your fatty tissue out of storage, you have to convert the fat into ketones and burn them instead. Any extra ketones you don’t burn for energy are excreted in your urine. Your body prefers glucose over ketones as fuel, and indeed there are bodily processes that require glucose only. So, if you can burn glucose, you will. Only if you need more energy than your glycogen stores can provide will you enter ketosis and start drawing energy from fat—that’s one reason why fat is so much easier for most people to gain than to lose!

A ketogenic diet is one designed to trigger ketosis. There have been several different versions of ketogenic diets over the years. The Atkins Diet may be the most famous. All involve eating a lot of fat and protein and very little carbohydrate. The high fat content makes these diets feel satisfying, and some people report rapid initial weight loss.

The Dark Side of Ketosis

Ketosis means you are using up your stored fat—losing weight. For most people, that’s a good thing. But ketosis isn’t always good news.

Ketosis is also a symptom of several serious problems, including diabetes, starvation, and overactive thyroid, and can lead to ketoacidosis, a build-up of ketones in the blood, combined with dehydration, that can kill you.

If you are generally healthy, a well-planned ketogenic diet should not lead to ketoacidosis, but if you have diabetes or other health concerns, you should not attempt deliberate ketosis except under the care of a doctor. You should probably talk to a doctor before trying a ketogenic diet anyway, just to make sure your body is ready for such a radical change.

Health writers argue over whether ketogenic diets are safe for pregnant women. It is better to be safe than sorry and not try to restrict your diet while pregnant. The highly restrictive nature of these diets may also interfere with recovery from eating disorders. There are some claims that long-term use of ketogenic diets could create their own health problems.

The take-home message is that ketosis is not a fool-proof plan for ideal health for everybody. Many people report good results on ketogenic diets, but you have to make sure to do it right.

Entering Ketosis on Purpose

Fastest way to get into ketosis

Generally speaking, you can trigger ketosis by consuming less carbohydrate than your body needs—do not attempt a zero-carbohydrate diet, that would make you very, very sick, jut run a deficit. Restrict yourself to less than 50 grams of carbohydrates per day (the equivalent of about three slices of bread) and you should be in ketosis in three or four days.

Basic Ketogenic Guidelines

Ketogenic diets are not simply about avoiding carbs. Many low-carb diet recommendations exist that are only aimed at reducing total calorie consumption or avoiding blood sugar spikes. The idea is just to reduce carbohydrate intake a bit.

Ketogenic diets are different. You’re trying to force your body to shift to a different metabolic state, and that requires getting under a certain threshold amount of carbohydrate—if you don’t hit that thresh-hold, you might lose weight, but you won’t be in ketosis.

There are fully developed ketogenic diets out there, complete with lists of allowed foods and detailed macronutrient-counting plans. You could also develop your own. Regardless of who designs your diet, following a couple of recommended steps should get you there.

1. Eat Less Carbohydrate

The thresh-hold for ketosis varies from person to person, but is usually somewhere between 20 and 50 grams per day. Once you are in ketosis, you may be able to increase your carbohydrate intake a little. Some therapeutic ketogenic diets—those used by doctors to treat specific health problems, like epilepsy—are even more restrictive, but weight-loss and fitness plans should not be that extreme. Less is not always more. Do not attempt a zero-carb diet.

2. Eat More Fat

Eating lots of fat can help you enter ketosis faster. Fats also help you feel satisfied after eating. Yes, it is possible to eat too much fat—if you want to lose weight, your calorie intake can’t be excessive, and fat has a lot of calories per gram. Instead, think in terms of a percentage. However many calories you eat per day, get about 70% of them from fats. Make sure these are high quality, healthy fats. Not just any fat will do.

3. Eat Enough Protein

While some ketogenic diets limit protein intake in order to speed the onset of ketosis, that is not necessary or a good idea, except under the supervision of a doctor. You need protein to build and repair your body. Your liver can also use protein to create emergency supplies of glucose, which some of your bodily processes can’t do without. Just make sure your protein intake is not excessive given your body size and nutritional needs.

4. Exercise More

When you exercise, your body uses its glycogen stores for fuel. If you don’t eat enough carbohydrate to replenish your glycogen afterwards, you enter ketosis. Therefor, exercising more, besides being good for you generally, should speed up the onset of ketosis. That being said, during the adjustment period at the beginning of a ketogenic diet, you may find yourself too tired to exercise much. That’s ok.

5. Drink Water

It is important not to let yourself get dehydrated, especially when in ketosis, as you do not want extra ketones to build up in your blood. Also, thirst can mimic hunger, so if you’re missing all those carbs, drinking water could help with the cravings.

6. Sleep Well

You can’t be healthy if you don’t sleep enough, and ketosis can cause insomnia in the beginning. Many people claim that after an adjustment period, they sleep better than they did before ketosis, but whether you have insomnia or not, you still have to make sure you sleep well, or the whole diet thing will be counterproductive.

7. Monitor Yourself

You can check your progress by testing your urine, your blood, or your breath. You can do these tests yourself, at home. If you aren’t getting there fast enough, check to see if you’re miscounting or underestimating your carbohydrate intake. If you’re there already, you can try easing up a little and see if you can maintain. You should also monitor your general health. If something doesn’t feel right, pay attention. It can be difficult to get all your vitamins and minerals when you transition to a new way of eating. Take a vitamin supplement, if you need to.

Ketosis Faster

Fastest way to get into ketosis

Getting into ketosis often takes up to three days. That’s not fast enough for many people, especially because the adjustment period is difficult and unpleasant. The thinking is, the faster you get into ketosis, the faster you can get through the “keto flu” and come out the other side. Fortunately, there are a couple of tricks for keto dieters in a hurry.

1. Cut More Carbs

It is possible you haven’t cut carbs as much as you think you have. Many people miscount or underestimate their carbohydrate intake, or simply don’t realize that certain favorite foods have carbohydrates.

2. Try Coconut Oil

Coconut oil contains a specific form of fat thought to help get you into ketosis quicker at a higher carbohydrate thresh-hold. Coconut can be a little rough on the digestive system at first so start slow, with just one teaspoon-full a day. You may be able to work up to several tablespoons-full per day.

3. Try Fasting

A short fast can kick-start ketosis, as can a “fat fast,” which is a period of several days on an extremely calorie-reduced, extremely high-fat diet. Do not go overboard with either, the point is not to starve yourself.

4. Take a Ketone Supplement

You can also increase the ketone levels in your body by taking a ketone supplement. Ketone supplements work by helping your body make the shift to ketosis, potentially without carbohydrate restriction.

The problem here is that ketone supplements usually taste horrible. A good-tasting exception, like BHB Boost, could be the key to your staying on track.Fastest way to get into ketosis

BHB Boost

The problem here is that ketone supplements usually taste horrible. A good-tasting exception, like BHB Boost, could be the key to your staying on track.

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