What is the absolute fastest way to get into ketosis? The fastest way to get into ketosis is by fasting, exercising, and reducing your carb intake below 50 grams per day. We’re going to discuss this in detail, so you know exactly what to do and what mistakes to avoid.
What Is Ketosis?
Ketosis is a process in which your body burns fat for fuel instead of glucose. Ketosis acts as your body’s first aid kit when the glucose level in your body is insufficient to meet bodily functions. Your body will first use stored glucose (glycogen) and then switch to a process called ketogenesis in which fatty acids are broken down into ketones to be used as fuel .
Ketosis can occur in several circumstances such as fasting, during exercise, and when you’re on a low carb diet. It’s not the same as ketoacidosis, a life-threatening condition in which your ketone levels are dangerously high. Ketosis is safe and has many proven health benefits, such as improved brain health and weight loss. Achieving ketosis via a low carb diet such as the ketogenic diet is known as nutritional ketosis.
4 Ways To Get Into Ketosis Faster
Here are some ways you can speed into ketosis.
As stated above, fasting puts your body in ketosis. The ketogenic diet was invented to mimic the fasting mechanism involved in treating epilepsy. If you want to speed back into ketosis after a cheat day, consider doing 24-hour water only fast or OMAD (One Meal A Day) .
Alternatively, you could also try intermittent fasting. Have your dinner by 6-7pm and avoid eating anything until the next day’s lunch.
Exercise can help you get into ketosis faster, especially if you combine it with fasting. Try intermittent fasting described above and exercise in the morning on an empty stomach .
3: 20 grams or fewer carbs per day
If you’re on a low carb diet like the keto diet, you’re generally allowed to consume up to 50 grams of carbs per day. Try reducing your carb intake to 20 grams or fewer to speed up ketosis further.
4: Incorporate MCT Oil
MCT Oil is a supplement made out of medium chain triglycerides usually derived from coconut oil. It has proven health benefits and has also been found to increase ketone level, which can help sustain ketosis.
One study investigated the effect of MCT oil on time it takes to enter nutritional ketosis in 28 healthy adults. The participants were put on the ketogenic diet and randomized to receive either 30 ml of MCT or sunflower oil as a control, three times per day for 20 days. Results showed that MCT oil rapidly induced ketosis .
If you want to try MCT oil, the pure version that’s made out of caprylic acid, capric acid, or a combination of both offers more health benefits. Make sure to start with a low dosage and increase gradually to 2 tbsp maximum per day to avoid side effects. Please consult with your doctor if you suffer from any health conditions or take medications that may interfere with the MCT oil.
How Can You Be Sure That You’re In Ketosis?
If you’re consuming less than 50 grams of carbs per day without cheating, you can be sure that you will get into ketosis within a few days to a week. If you’re unsure because you don’t track your daily macros, consider getting a urine or blood ketone test done. Urine ketone tests are affordable and can give a decent indication of the ketone level in your body.
If you want to try the urine ketone test, make sure to do it in the morning on an empty stomach or at post-dinner to get more reliable results.
Consider becoming fat adapted before you have your first cheat day. Getting into ketosis and becoming keto-adapted is not the same thing. You can get into ketosis within a few days; however, becoming fat adapted will take anywhere between 3-12 weeks. Becoming fat adapted means that your body has become trained to burn fat for fuel instead of glucose. Fat adaptation will make it easier to switch in and out of ketosis and also make it easier to sustain ketosis.
You don’t have to do anything special to become keto-adapted. Just keep your carb intake below 50 grams per day and follow the keto diet as you normally would.
The fastest ways to get into ketosis are to reduce your carb intake below 50 or fewer carbs per day, exercise and practice intermittent fasting. MCT oil can also help, but please consult your doctor if you have any health conditions or take medications that may interfere with it.