Get into ketosis faster with these 5 tips that work

The ketosis is a metabolic condition that has an incredible number of benefits for your health and performance.

When your body is in ketosis , it converts fatty acids into ketones and starts using these components as its main source of energy.

Studies have shown that the ketogenic diet is a great way to get more energy, think more clearly, and lose weight. This is related on the one hand to more efficient energy production and on the other hand to a reduced feeling of hunger.

However, it is far from easy to ultimately reach the state of ketosis. It takes far more preparation and planning than just cutting off carbohydrates.

Since many people have difficulty reaching the state of ketosis, we have summarized the five best tips for you in this article on how you can get into ketosis faster and thereby enjoy the positive effects on your performance and your health!

The most important factor in getting into ketosis as quickly as possible is strict adherence to a low / no-carb diet. Although reducing the amount of carbohydrates initially leads to what is known as the keto flu, it is the only way to get to ketosis quickly.

Usually your cells use sugar or glucose to produce energy. However, your cells can also use other energy sources. In addition to glucose, you can also obtain energy from fatty acids and ketones (ketone bodies).

Your body stores glucose in your muscles and liver in the form of glycogen. If you eat very few carbohydrates, those glycogen stores will be depleted and your insulin levels will drop. As a result, your body begins to break down fat reserves and generate energy from them.

Your liver converts some of the fatty acids into the ketone bodies acetone, acetoacetic acid and 3-hydroxybutanoic acid. For example, these ketones are extremely efficient sources of energy for certain areas of the brain [3,4].

The extent to which you have to reduce the consumption of carbohydrates depends heavily on your individual requirements. Some people need to reduce their consumption to less than 20 g per day, while others eat nearly double the amount of carbohydrates and still maintain the state of ketosis.

Since it is quite difficult to define an exact amount, you should play it safe and definitely eat less than 20 g of carbohydrates per day for the first two weeks. A ketogenic diet plan can help!

After this period you can slowly begin to eat again large amounts of carbohydrates, as long as your urinary ketones to be still between 0.5 and 3.0 mmol / L.

SUMMARY In order to get into ketosis as quickly as possible, you should limit your consumption of carbohydrates to 20–50 g per day so that your body uses fatty acids and ketone bodies as the main source of energy.

To help your body go into ketosis and produce ketone bodies, you should increase your consumption of healthy fats. This will also help you reduce the symptoms of the keto flu.

A ketogenic diet aimed at improving your metabolism, increasing your exercise performance, and reducing your weight should provide between 60 and 80% of your calories from high quality fats.

Of course, a high intake of fats doesn’t mean a higher concentration of ketones in your blood. The amount of carbohydrates you eat each day also plays an important role.

A three-week study with 11 healthy people examined the effects of regular fasting compared to different amounts of daily fat consumption on the number of ketone bodies in the breath of the test subjects.

The result was that there was no measurable difference between people who consumed 79% or 90% of their calories from fat [6].

If you eat a lot of fats while on the ketogenic diet, you should make sure that the quality of the products and foods you eat is as high as possible.

Good fats are found in olive oil, avocado oil, coconut oil, butter, pork fat, and tallow, for example. There are a variety of healthy foods for the ketogenic diet. These keto foods ideally have a high fat content and at the same time few or no carbohydrates.

If your goal is to lose weight on the ketogenic diet, the first thing you should make sure to keep your carbohydrate consumption as low as possible.

In principle, you can also follow the principles of the paleo diet. However, you should make sure that you reduce your daily amount of carbohydrates compared to the Paleo diet.

SUMMARYTry to consume at least 60% of your calories from high quality animal and plant fats. This will get you into ketosis faster!

An increasing number of studies are finding evidence that ketosis can have many benefits for your athletic performance.

The good thing is that exercise can also help you get into ketosis faster.

While you exercise, your body uses up its glycogen stores. Usually, these replenish as soon as you eat carbohydrates. From these carbohydrates, your body in turn produces glucose, which it then converts back into glycogen.

However, if you fail to provide your body with new carbohydrates, your glycogen stores will no longer refill. In response, your liver starts producing ketones, which can then be reused as an alternative source of energy for your muscles and brain.

There are already some studies in this area that have shown that exercise and exercise can increase ketone levels in your body if your ketone levels were previously low. However, if you already have a high ketone level, exercise does not lead to a measurable increase. Exercise can even reduce the number of ketones in your blood for a short period of time in these situations.

To maximize the positive effects of exercise on your ketone levels, you should exercise while you are fasting.

While exercise can help you get into ketosis faster, be aware that it can take up to four weeks for your body to fully adjust to getting energy from fats and ketone bodies. During this time, your physical performance can be reduced for a short time.

SUMMARYPhysical activity and exercise can increase your ketone levels if you consume fewer carbohydrates at the same time. This effect can be further increased by training in a fasted state.

Coconut oil can help you get into ketosis faster.

Coconut oil contains medium chain triglycerides (MCTs). Unlike most other fatty acids, MCTs are quickly absorbed by your body and thus go straight to your liver, where they are converted into ketone bodies within a very short time.

In fact, coconut oil is used to increase ketone levels for medicinal purposes in patients with Alzheimer’s and other nervous system disorders.

Coconut oil contains a total of four different types of MCTs. 50% of fats are of a type called lauric acid. There is some scientific evidence that sources of fat high in lauric acid lead to increased production of ketone bodies in your body. This is because this type of MCT is best metabolized.

When you start using coconut oil in your diet, make sure that you increase the amount slowly and steadily to avoid digestive problems.

Start with a teaspoon a day and work your way up over the course of a week. You should consume a maximum of three teaspoons a day.

The most pleasant and effective way to consume coconut oil, MCT oil or butter is the bulletproof coffee.

SUMMARYConsuming coconut oil provides your body with a large amount of MCTs, which are quickly absorbed by your body and converted into ketone bodies in your liver.

Since every person reacts differently when it comes to nutrition, it is also a very individual matter to get into ketosis and maintain this state. It is all the more important to learn to recognize the signs of ketosis and to be able to determine when your body is producing ketone bodies.

It can be quite helpful to regularly measure the concentration of ketones in your blood and adjust your diet accordingly depending on the result.

There are three types of ketones that you can measure in your breath, your blood or your urine in ketosis :

Acetone can be detected in your breath and studies have confirmed that this type of measurement is a reliable way to monitor your blood values ​​while on a ketogenic diet.

Ketones can also be detected in the blood. Similar to measuring blood sugar levels, a drop of blood is analyzed by an appropriate device. These devices measure the level of 3-hydroxybutanoic acid in your blood. This variant is used in most scientific studies.

Finally, you can also use your urine to determine the amount of acetoacetic acid in your circulation. You hold the corresponding test strips in your urine and depending on the ketone level, the test fields turn white, pink or purple. The darker the color, the higher the amount of ketones in your urine.

Any of these three methods can give you an indicator of whether you need to adjust your diet to get into ketosis faster or to stay in ketosis.

Since everyone reacts differently to changes in their diet, it can sometimes be quite difficult to maintain a state of ketosis, let alone get into ketosis at all.

There are several methods you can use to accelerate the conversion of your metabolism towards ketosis. It is important to avoid carbohydrates as much as possible, do a lot of sport, consume high quality fats, incorporate coconut oil into your diet and check your ketone levels regularly.

An insider tip to get your body to produce ketones even faster is intermittent fasting. For example, you do without your breakfast in order to get into the state of fasting regularly.

Suitable: is it unhealthy not to have breakfast? — The surprising truth

But even if you pay attention to all these things, your body needs at least one and a maximum of four weeks to get into ketosis. So give yourself enough time, stay disciplined, and use one or more of the methods presented in this article. If you stick to the basic rules, basically nothing can go wrong.

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