When starting a ketogenic diet, you have the illusion that you can get into ketosis quickly. You’ve read everything you need to read about the ketogenic diet, emptied your pantry of high-carb products, and bought foods high in healthy fats. It’s time to get started and … you don’t know what to do!
You have doubts like… what day to start? Do I make a radical change in my diet, or do I do it progressively? Am I going to feel bad and without energy?
In this article, we answer them. You will learn a protocol to enter quickly into ketosis.
Besides, if you are a person adapted to the keto diet, we have an exceptional bonus for you: We will reveal the secret to speed up the entry into ketosis in less than 24 hours!
Why follow the keto diet?
I want to tell you first how I got to the ketogenic diet.
It was June 2012, and after a year of high stress and bad eating habits had accumulated almost 10kg of fat.
This affected my self-esteem. I really felt bad about myself.
One day I decided to change my way of life completely in my effort to confront my overweight problems. I wanted to try the ketogenic diet.
I started without much knowledge and started eating a lot of avocados, tuna, and eggs.
Guess everything I’d lost in three weeks?
I lost more or less, in 3 weeks, not even a gram!
What a disappointment!
What makes it challenging to get into ketosis quickly?
I understood that one of the big problems people encounter to get into ketosis is nothing more or less than stress. It makes a lot of sense.
Consider stress an alarm for your body, and when this alarm is activated, your body automatically enters survival mode.
This means that your body will try not to lose its reserves so that you will not run out of energy, and you can die. I mean, with stress, you won’t burn fat.
I followed some strategies to reduce stress, and in a few days, I was able to get into ketosis quickly.
The result was unbelievable!
Within 2 months, I lost 10 kg of fat he earned.
I also had more energy, slept better, and completed the most challenging climbing routes of my life.
So, here’s the first message you should remember:
👉 remember: Don’t pretend to lose weight if you’re stressed or stressed.
What day to start the ketogenic diet?
Since that first time, I have continued to regularly do the ketogenic diet (3 periods of 1 month per year) and perfect my protocol to enter ketosis, and I do it faster and faster.
I can currently reach an optimal ketosis level in just two days (3 mMoles /L of blood).
So what day should you start the keto diet?
I always recommend starting the ketogenic diet on Monday. I think it’s the best day because on weekends we’re more likely to have social events or maybe go out to restaurants among other things, that is, it’s full of unforeseen circumstances.
That’s why your first keto meal will be on Monday.
But, starting my ketogenic diet on Monday doesn’t mean the days before.
The days before
Remember I told you before that stress can’t burn fat?
During the previous week, you should implement stress reduction in your life.
I suggest you attack the causes that can create more stress in your life, like:
Sleep well. Not sleeping well attacks your peace of mind and energy during the day. I have two very young children at home, and I can sleep really well because I don’t make any of the mistakes you can find in this article.
Reduces the use of screens. The screens generate blue light and, from the sunset, it is not positive to receive blue light in your life because your mind interprets that it is daylight and, despite needing rest, will try to be awake. Plus, getting away from all screens is an excellent way to disconnect from the office, social media, and other items that might stress you out.
Go out to nature. Receiving natural light is excellent for helping your body generate Vitamin D, as well as breathing much cleaner air than in the city and, of course, the feelings of being in nature are always quiet and disconnected. I invite you to try it.
Also, I make sure to exercise throughout the week to increase my calorie needs and grow muscle.
This is great because by increasing the calories your body needs in the basal state, you tell your body that it will need to use reserves. By generating muscle, your body increases its energy consumption even more because the muscle is expensive to maintain.
You’re starting to turn your body into a fat-burning machine.
What do I recommend for training?
I recommend doing two or three HIIT sessions during the week. But if you can’t, try walking at least 10000 steps a day.
Then, start to reduce carbohydrate intake lightly, without any drastic change. For example, I stop ordering desserts, or if I ate three fruits a day, I eat two. That is a change that doesn’t cause you anxiety or stress your body.
And we’re at the end of the week, Sunday!
Sunday is the holiday, and you have a free menu.
Even here, I include bread, cakes, pasta, potatoes, paella, desserts to rage, everything that starts with P and is not included in the ketogenic diet.
I mean, you have to eat to the full, but with one rule.
After 5, don’t eat anything else!
This is easy to get because if you’ve wiped everything out at mealtime, you won’t have space or energy for anything else at five o’clock.
Do you know why I do it?
Because I know that when you’re banned, something is when your body wants it most. That’s why we binge, to take our desires away for a while.
But it’s not the only thing. When you’re so full of food, you don’t feel like eating until the next day. So on Sunday, you won’t have dinner to start Monday on an empty stomach.
First day of the ketogenic diet
On Monday, I officially start the ketogenic diet.
What to do to get into ketosis quickly?
The first thing is to get up and train. I suggest a HIIT workout because it is short and intense and will give you high energy.
Besides, it has the advantage of activating the COPD effect in your body. This effect causes the metabolism to stay high for much longer. Up to 32 hours after training!
After training, have a coffee or tea. And when I say, I don’t mean to put yourself alone in solitude to drink it but to add absolutely nothing to it, no sugar, no milk. Nothing at all.
This way, you’ll keep the fast you started Sunday afternoon.
Fasts are great allies of the ketogenic diet. If you want to learn more about this topic, you can check out our intermittent fasting article.
This fast will last until dinner time on Monday (so you’ll skip the meal).
That’s why dinner will be essential because your body will seek energy, and you’ll provide it to it, but from fats. Your dinner will be high in fat and very low in carbohydrates.
Here’s a simple example:
- Broth with chunks of broccoli, starter.
- Any white fish (I prefer monkfish), with homemade main course mayonnaise.
- A ketogenic dessert like homemade coconut yogurt with cocoa balls for dessert.
Eat to the fullness!
What do you get out of this?
👉 Remember: Being 24 hours without eating anything and doing a morning workout, your body will burn its glycogen reserves and require a lot of energy. This energy will be given to you in the form of healthy fat. This results in a metabolic reset in your body and will force your body to use fat to meet its energy needs.
What to do the following days?
On Tuesday, the second day of the ketogenic diet, you will also have a coffee or you alone, but you will eat at noon. With this, you will maintain a fast of 12 – 16 hours.
For the meal, I recommend a complete and rich salad. My favorite contains lettuce, nuts, salmon, avocado, and olive oil.
For dinner, opt again for a dish that is high in fat and low in carbohydrates but not as extreme as Monday’s.
And with that, you’ll get into ketosis in just two days!
How do you know you’ve entered ketosis?
I have a blood ketones meter and on Wednesday, when measuring them already marks me 3 mMoles/L, which is the maximum allowed in the optimal area in ketosis. You can measure how I tell you in this article.
And that’s it!
Since that day, I follow a standard ketosis protocol, eating a maximum of 3 meals a day, delicious dishes, and much more energy.
Accelerated entry into ketosis in less than 24 hours
Since then, we have continued to research and have found a method to accelerate the entry into ketosis further and reduce it to less than 24 hours.
This accelerated protocol works excellent for people adapted to ketosis quickly (it has done several keto diet periods). Still, you can also use it if it’s the first time (even if you don’t expect results so fast).
Getting into ketosis is all about getting your body to start using fat as its main fuel source. Once the body starts burning fat, it will be very easy to stay in ketosis for a long time without experiencing hunger and cravings. This FREE eBook will help you accelerate the ketosis process.