Ketosis is a natural state in which your metabolism uses fat for fuel instead of carbohydrates. It can help you lose weight, boost your energy and gain other health benefits. But the question of how to get into ketosis remains.
This article will address issues like how to achieve ketosis. We'll also provide tips on how to get into ketosis fast, and we'll look at how to get back into ketosis.
What Is Ketosis?
Ketosis occurs when you restrict your intake of carbohydrates. Without carbohydrates, your body has no source of glucose to use as fuel. Instead, your liver breaks stored body fat down into ketones, which your body burns in place of glucose. Ketones are an excellent fuel source, generating 225% more energy than glucose.
For a full explanation read our guide on What is Ketosis. Now, let's look at how to get into ketosis.
How to Achieve Ketosis in 6 Steps
Achieving ketosis can be a lengthy, but worthwhile process. These tips can help you get there.
The more carbohydrates you consume, the more glucose your body has to burn and the less likely it is to switch to ketones as a fuel source. Restricting carbohydrates to less than 5% of our caloric intake will help you take a big step toward achieving ketosis.
Increasing your physical activity will help your body burn through its stored glucose. With a limited intake of carbohydrates and low levels of stored glucose, your body will switch to producing ketones from fat as a fuel source. You've achieved ketosis once your body is regularly burning ketones as fuel.
Boost Good Fats
An effective ketogenic diet will get 75% to 80% of its calories from fat. But not just any fat. You want high-quality fat from nutrient-dense sources, like fatty fish, nuts, seeds, avocados, olives, ghee and tallow.
Consume Enough Protein
If you're wondering how to achieve ketosis, a good source of protein is essential. Research shows that people who consume low amounts of carbohydrates and adequate amounts of protein achieve and maintain ketosis. Examples of keto-friendly proteins include beef, eggs, pork, seafood and poultry.
An average ketogenic diet includes 15% to 20% of its calories from protein. You need enough protein to supply your liver with amino acids, which your liver turns into glucose to feed parts of the body, like your red blood cells, that can't use ketones as fuel.
An adequate protein intake also helps you conserve your muscle mass, which is crucial on a very low-carb diet.
Fasting forces your body to burn through its stored glucose and use ketones as its primary fuel source. Long-term fasting isn't considered healthy, but intermittent fasting may help your body achieve ketosis more quickly. By fasting, you're further depleting your body of carbohydrates and therefore easily accelerating the process of getting into ketosis.
Measure Your Ketone Levels
The only way to know if you have successfully made the transition into ketosis is to measure your ketone levels. Once you know how to get your body into ketosis, the primary methods of checking ketones are:
- Breath tests
- Urine tests
A blood-ketone monitor is the most reliable testing method. Knowing your ketone levels allows you to fine-tune your diet to ensure you stay in ketosis. At the start of your keto journey you should be measuring your ketone levels at different times of the day, before and after meals and exercise to better understand your unique metabolism.
How Long Does It Take to Achieve Ketosis?
You've reached a state of nutritional ketosis when your blood ketones rise to between 0.5 and 5mM. Achieving a sustained level of ketosis through diet alone can take several weeks.
How to Get Into Ketosis Fast With Exogenous Ketones
If you want to get into ketosis fast, exogenous ketones are essential. Exogenous ketones are manufactured outside of your body and taken as supplements. They provide crucial support for low-carb diets and can kickstart your body into ketosis by raising the level of ketones in your bloodstream.
An elevated level of ketones can help regulate your appetite, boost your energy, improve brain function, increase athletic performance, reduce stress and promote weight loss.
SHIFT Exogenous Ketone Drink Mix is an excellent example of a supplement that provides all the key benefits you expect from exogenous ketones. It contains keto electrolytes and ketones that are bio-identical to those produced by your body.
How to Get Back Into Ketosis
Falling out of ketosis is common for many reasons. It's how fast you can get back into ketosis that matters. Maintaining a keto diet is essential to getting back into ketosis, but exogenous ketones can play a valuable role in the process. They act as a bridge and can help mitigate any issues associated with re-entering ketosis.
Get Into Ketosis With Real Ketones
Now that you know how to get into ketosis, you're ready for the next step. In addition to SHIFT, Real Ketones offers a wide range of keto products to help support your efforts. Our formula is clinically proven to work. Start shopping today to enjoy all the benefits of a keto lifestyle.