How To Get Into Ketosis – 5 Ketogenic Diet Success Tips. It took me a little over one day or 24 hours on a standard ketogenic diet to get into Ketosis. So, it was quick for me! I’ll share 5 tips that helped me get into Ketosis FAST!
How To Get Into Ketosis
After 6 months on strict Keto, I took 6 weeks off in the lead up to a trip around Japan, during the trip and then for a little longer than I should have on my return.
I made thedecision to work to get into a state of Ketosis and measure just how long the process took.
Well, I started first thing on a Monday morning and by around lunch time on Tuesday I had a positive reading of ketone bodies on Ketone Urine Strips.
So, following the tips I’ll share in this post, my body moved into Ketosis in around a day or 24 hours.
It kind of feels a bit strange to put a picture of a stick I peed on online. But for your reference, here’s a picture of my first positive Urine Test Strips reading. You’re aiming for the shade I got below or darker.
The other option for testing whether you’re in ketosis is to measure blood ketone levels by using a blood ketone meter.
Keep in mind that I had been in Ketosis for a while before, so my body was used to being in a Ketogenic state and slipped back into it easily.
If you haven’t been in Ketosis before, and you’re just beginning your weight loss journey for the first time, then it is likely to take you longer.
The important thing to keep in mind is that everyone is different and people experience going into ketosis at different rates.
Also – I can’t stress enough the important step of chatting with your Doctor before starting a strict diet like the Keto Diet. A diet like this should really be followed under medical supervision to prevent any potential health risks or side effects.
How To Get Into Ketosis
The purpose of getting your body into a state of nutritional ketosis is so that your body switches it’s primary energy source from being carb burning to fat burning.
Right, so lets get into my tips for how to get into ketosis.
1. Lower Your Carbs
Ketosis happens when your carb intake is as low as possible, ideally between 20 and 25g net carbs. You may find the easiest way to track your carb intake on a low carb diet is by using an app.
I prefer going old school and I use a notebook and pen to track my carbs. I looked up the carb content of the foods I eat on a daily basis and calculate them manually. You can see me page through my notebook briefly in the video down below.
When I first started on the Keto Diet, I found the best way to get my carbohydrate intake as low as possible was that I cut carbs as low as I could cope with.
Then, I gradually decreased my carb consumption further and further until I was in Ketosis.
Read nutritional panels carefully, looking at grams of carbs and keeping an eye out for hidden carbs and sugars that find their way into a myriad of foods from tomato sauce to sausages where they just aren’t necessary.
2. Increase Your Fat Intake
The Keto Diet is a low carb and high-fat diet. So, it’s not a wonder then that when you’re wondering how to get into ketosis that the next step is to increase your intake of healthy fats to aid with fat loss.
Incorporate a generous amount of nutrient rich fat sources such as butter, olive oil, coconut oil, MCT oil, avocado oil and other high fat ingredients in every meal.
There are heaps of meal ideas in my recipe index, so you’ll be sure to find inspiration for every meal. (Click here for the recipe index.)
Make sure you’re balancing your fat and carb intake with enough protein, you’ll find that protein intake on a low carbohydrate diet is roughly the same as a regular diet.
If you need a little help with meal planning I suggestBalanced Keto Weekly Meal Plans, where you’ll get weekly Keto Diet Meal Plans delivered straight to your Inbox. Get 7 days of meal planning every week – all done for you!Click here to learn more.
3. Keep Your Electrolytes In Check
Your electrolytes include potassium, magnesium and sodium (salt). It’s of utmost importance to make sure that all of these are kept at the correct levels to ensure you stay healthy, feel great and avoid the dreaded keto flu.
Another good reasonto speak with a health professional who can prescribe you adequate supplements.
Ensuring your electrolytes are adequately balanced is a great way to help you on your journey to ketosis.
4. Drink More Water
I’m sooooo guilty of not drinking enough water. (Pauses typing to search for water bottle…)
Drinking enough water is even more important when you’re getting into Ketosis and staying healthy through your low-carbohydrate diet journey too.
5. Move More
As well as my inability to drink enough water, I’m also guilty of not exercising and moving as much as I should.
Try and find something that you enjoy and that’s sustainable at your activity level in the long term. There’s no point in starting an intensive exercise regime that you can’t sustain for more than a week.
Also, another important factor is to be kind to yourself when you’re starting keto. Gentle movement may be just what your body craves and you can always experiment with more intensive physical activity down the track.
Having said that, moving more in any way, shape or form is beneficial for helping you get into ketosis and has numerous health benefits.
Personally I enjoy yoga and short 10 minute kickboxing workouts that I have on a DVD.
How To Get Into Ketosis Video
Here’s the video where I talk you through my process of getting into Ketosis. Hit play below or click here to watch on YouTube.
More Low-Carb Diet Inspiration
If you’d like to join me and get started with Keto, or back onto it again, then here are some posts to inspire you:
Keto Tips For Beginners – tried and tested tips to get started with the Keto Diet.
How To Start The Keto Diet – the steps to take to get started with the Keto Way.
Intermittent Fasting Keto Meals – recipes and tips for cooking tasty keto friendly intermittent fasting meals.
7 Day Keto Diet Plan – a week of meal ideas to inspire you with low carb breakfasts, lunches and dinners.
Keto Friendly Foods List – 30 of the best low carb ketogenic diet friendly food options to put on your grocery shopping list and include in your keto meal plan.
Starting Keto Again – tips for getting back on track and starting a low carb lifesyle over again.
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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
Disclosure – this post contains affiliate links.
