What is Ketosis?

Ketosis is a process to generate energy when your body has run out of carbohydrates as an energy source [1]. The body uses fat instead of carbohydrates to create ketones which provide for the body’s energy needs. It is a good option if you want to lose fat or control your blood glucose levels. Most diabetic and obese people are switching to a ketogenic diet to live a better life. This metabolic process lets the body use ketones instead of carbohydrates to perform its normal functions.

 

How much time does it take to enter Ketosis?

Cutting down on carbohydrates in the diet leads to a shift in body metabolism. The faster you get into ketosis, the quicker is your weight loss journey. The time to get into ketosis varies from person to person. It also depends on your diet plan. Typically, it takes 2-4 days to enter ketosis if you take 20 to 50 grams of carbs daily. However, it might take a week for some people to reach this ketosis stage [2].

 

Tips:

Some people struggle to get into ketosis. It could be due to several reasons. However, you can accelerate the process by following tips and tricks to get into ketosis faster. These tips are mentioned here:

• Cut down your daily carb intake to 20-50 grams only. Lower carb content will compel your body to produce ketones and use them as an energy source.
• Intermittent fasting can work wonders in shifting your energy preference from carbs to fats without disturbing the energy balance [3].
• Choose your sauces and salad dressings wisely, as they might be a significant carb source.
• High-fat fasts such as an egg fast reduce body carbs swiftly, and the ketosis starts earlier.
• Keep a record of your carb intake. Make sure that you do not consume more than 20 to 50 grams of carbs per day.
• Avoid dine-outs as you might be unsure of the number of carbs present in your keto-friendly meals.
• Increase healthy fats and proteins in your diet. Use eggs, meat, poultry, nuts, nut butter, olive oil, fatty fish, avocados, etc.
• Use supplements to accelerate the process. Medium-chain triglycerides (MCT) are readily taken up by your body and converted into ketones [4].
• Physical activity always speeds up the process of ketosis. Exercise depletes your body of its glycogen stores which provides carbs in states of carb deprivation. Glycogen depletion quickens the process of ketone formation [5]. Exercising five days a week for 45 mins to an hour is enough for better results.
• Get your ketone levels tested every now and then. You can use a urine ketone testing kit to keep a record of your ketosis state. Manage your diet plan according to it.

 

 

 

 

 

References:

1. https://www.ncbi.nlm.nih.gov/books/NBK499830/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987302/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3753545/
4. https://pubmed.ncbi.nlm.nih.gov/18231629/ 
5. https://pubmed.ncbi.nlm.nih.gov/19568199/

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