When starting a ketogenic diet, you have the illusion that you can get into ketosis quickly . You’ve read everything you need about the ketogenic diet, emptied your pantry of high-carb products, and bought foods high in healthy fats. It’s time to start 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 who adapted to the keto diet, we have an exceptional bonus: We will reveal the secret to speeding 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 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; 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 could 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:
👉 If you’re feeling stressed or depressed, don’t think about weight loss.
Another way to get into ketosis quickly is by using exogenous ketone. Exogenous ketone is the exogenous substance created when your body breaks down fat. It is made primarily by your body’s fat cells and comes from a group of substances called ketone bodies. These compounds are fat-burning fuel by the body and can also help improve athletic performance, among other functions. Exogenous ketones are also produced when you exercise in a special support belt like the Berardi. A special supplement also makes its way into the foods we eat daily, containing exogenous ketones that mimic the effects of exercise.
When taken by mouth, exogenous ketones provide an ideal environment for effective fat loss and gain because they neutralize some bad fats in your body. Exogenous ketones have been shown to significantly increase testosterone levels naturally.
Nutritional ketosis is a metabolic state in which the body’s fat and carbohydrate metabolism has been quenched, and body balance is attained. This physiological state occurs with fasting and involves maintaining a fat ratio to carbohydrates in the human body.
Apparently, it’s a great way to lose weight and lead a better life. According to some studies, people on the ketogenic diet experience significant improvements in blood triglycerides, insulin resistance, and total cholesterol. So if you want to be quicker on your kicks (and maybe live a little longer), read on to learn the basics about nutritional ketosis, how you can achieve it and what other nutrients can be included in a low-carb diet to remove fat from your system.
Nutritional ketosis is an extremely low-carb diet, which you can achieve through a carefully planned eating plan. It’s achieved when you remove all carbohydrates from your diet and replace them with fat. The process of doing this is referred to as ketosis. One of the main reasons people do this is to lose weight, as it helps with body fat percentage going down.
Your ketone is the precursor your body makes when it burns fat for energy. The higher your ketone level, the easier it is to burn fat, and the faster your body burns fat. A low ketone level indicates that you are not burning fat as effectively as you should.
A ketone is a molecule created in your body. It’s a sign that your body is utilizing fat for energy. It’s caused by a reduction in hormones that send a signal to your brain to prepare for fat burning. Your ketone level also depends on what type of fat you have burned. For example, suppose you’re most likely burning triglycerides. In that case, you need to have a higher ketone level than someone who is most likely burning muscle and taking in fat from vegetarian sources.
The ketone level is a measurement of your body’s fat-burning ability. It has nothing to do with how much fat or lean you are. To find your ketone level, you can use a simple breath test (like the one at the gym) or get a urine test (if you eat carbs). Both methods give accurate results in under 5 min.
There are two main reasons stored fat is lost during a keto diet: Ketones and Glycogen. Glycogen is your body’s preferred source of energy stored as fat. We know that most of our carbs come from starches, while proteins and fat come mostly from our fat cells. So, in a way, it makes sense that we can lose fat when we stick to low carb diets since our body preferentially stores carbs as fat.
In the keto diet, fat is broken down into a more manageable amount for energy. This means that their bodies utilize glycogen as a primary source of energy rather than fat. If your diet restricts the intake of certain nutrients, this can help boost your body’s ability to burn fat for energy and get into ketosis quickly. In particular, if your diet restricts access to glycogen, this can help break down glycogen more rapidly and increase your body’s ability to empty glycogen stores into the bloodstream. Depleting glycogen allows for more metabolic flexibility which is especially helpful for attempting or maintaining low carb diets.
There is a misconception that once you ‘hit’ the keto diet, your glycogen stores are bound to be depleted as other fuels are used up and stored as fat. This, however, is not necessarily the case. In fact, it actually happens much slower than people expect it to happen. The keto diet actually speeds up removing glucose from the blood and re-introduces it back into muscle cells, so muscles don’t suffer.
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, 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 eat 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.
You have to eat to the full, but with one rule.
After 5, don’t eat anything else!
This is easy 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 for a dish 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 marked 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 have followed a standard ketosis protocol, eating a maximum of 3 meals a day, delicious dishes, and much more energy.
How to get into ketosis quickly (less than 24 hours)
Since then, we have continued research and found a method to further accelerate the entry into ketosis and reduce it to less than 24 hours.
In order to get into ketosis quickly, you have to use endogenous ketones, otherwise known as ketones. If you can’t make or have a normal level of ketones, you can’t survive in a sustainable fat loss state.
This accelerated protocol works excellently for people who 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).
In order to get into ketosis as quickly as possible, you’ll need to tap into your body’s endogenous ketones. These are produced by your liver and are formed when your body shifts from fat-burning to a fatty acid-burning state. Simply put, when you have higher levels of ketones, it’s easier for fat oxidation for energy. When you have lower levels of ketones, it can be more difficult for fat oxidation for energy but has fewer unwanted side effects than fasting (including headaches and nausea). The tricky part about using ketones is that even though your body uses fat instead of carbohydrates, your blood sugar is still very high.
To get into ketosis fast is all about getting your body to start using fat as its main fuel source. Once the body starts burning fat, staying in ketosis for a long time will be easy without experiencing hunger and cravings. This FREE eBook will help you accelerate the ketosis process.
FAQs about how to get into ketosis quickly
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.