how long is ketosis How to get into ketosis: 6 steps backed by science
Ketosis is a metabolic state that your body goes into when it doesn’t have enough carbohydrates to use for energy. When your body is in ketosis, it burns fat for fuel, which can lead to weight loss and other health benefits. However, getting into ketosis can be challenging for some people. In this post, we’ll share insights and practical tips on how to get into ketosis.
- Cut Out Carbs
The first step to getting into ketosis is cutting out carbs from your diet. Your body needs to be in a state of glucose depletion to start producing ketones. This means that you should aim to eat fewer than 50 grams of carbohydrates per day. Some people may need to go even lower, to around 20 grams per day.
- Increase Healthy Fats
Once you’ve cut out carbs, you need to increase your intake of healthy fats. Foods that are high in fat but low in carbs include avocados, nuts and seeds, fatty fish, and oils such as coconut and olive oil. Increasing your fat intake will help your body produce and use ketones for fuel.
- Try Fasting
Intermittent fasting or time-restricted eating can help you get into ketosis quickly. By limiting the time that you eat during the day, you can train your body to burn fat for fuel. Try eating within an 8-hour window and fasting for the remaining 16 hours of the day. You can also try extended fasting for 24 to 48 hours.
- Exercise Regularly
Regular exercise can help you get into ketosis faster. When you exercise, your body burns carbohydrates for fuel. By depleting your glycogen stores through exercise, you can signal your body to start burning fat instead. Aim for at least 30 minutes of moderate to high-intensity exercise each day.
- Monitor Your Protein Intake
While you need to limit your carb intake when trying to get into ketosis, you also need to be mindful of your protein intake. Eating too much protein can kick you out of ketosis because your body can convert excess protein into glucose (sugar). Aim for a moderate protein intake of around 1.2 to 1.7 grams per kilogram of body weight.
Final Thoughts
Getting into ketosis can be challenging, but it’s worth it for the health benefits that come with it. By cutting out carbs, increasing healthy fats, trying intermittent fasting, exercising regularly, and monitoring your protein intake, you can get into ketosis quickly and safely. Remember to consult with your healthcare provider before making any significant changes to your diet or exercise routine.
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