Articles, Keto Diet Tips

How Long Does It Take To Get Into Ketosis?

Ketosis

Hey guys, This is Joe from Keto Evolved, and today we will show you how you can be Teaching Your Body To Burn Fat, and also answer that question that we get all the time…How Long Does It Take To Get Into Ketosis And Burn Fat.  Stay until the very end to see how you can speed up the process.

I am a certified Nutritional Therapist and personal trainer and over the time many people ask me these very questions, so I’m excited to do a deep dive on this with you.

So how does it take to get into ketosis?  Well that depends totally on you and your metabolism, your activity level, your current level of insulin resistance and a list many other factors, as well as the method you are using to get into ketosis…

But we can make sense of it all and guide you, but first let’s make sure we have our definitions correct, because many people are confused by the meaning of the word Ketosis

Ketosis is a metabolic state where you have raised blood ketone levels… Now we can achieve that through a few methods thanks to nutrition technology these days, but when most people ask about how long they will have to follow a keto diet in order to get into ketosis , what they’re really  asking is how long before they get into ketogenesis, where their body is going through that beautiful process of using fat for fuel… because that is when the magic happens… This is what everyone is raving about… Not only does your body composition change, but most people also experience incredible energy, less cravings for sweets and carbs, better sleep, better skin, and way better mental clarity… you are just switched on, because you have this elevated levels of ketones in your blood… and you are in ketosis…

If you are just learning about Keto, then check out the 5 Easy Steps To Keto video

Download your FREE copy of our favourite eBook: Drink Wine, Eat Chocolate & Lose Weight

So now that we understand the terms… how long does it take you to start producing your own ketones and get into a fat burning state of ketogenesis, so you can have more ketones in your body and feel awesome?

Well there are a few different methods that will get you to your result… the first way is the standard keto diet… Made simple by just thinking about reducing your carbs to 20 net carbs a day… We have a great video explaining Net carbs versus Carbs… and then you up your fat to 55% – 60% of your intake and protein to 30-35%… now the best ratios depend on your goals and lifestyle… but following a standard keto diet you should deplete enough of your stored glycogen… that what you body turns glucose or carbs into and your body will start producing ketones and that will increase slowly over  anywhere from 2 to 10 days…

There are a number of reasons why it takes some people longer to get into ketosis:

  1.  We all have unique metabolisms, some faster some slower
  2.  Our previous diet will affect how easily we transition into keto and how long it will take as it likely had an effect on how we metabolise glucose and how insulin resistant we are
  3.  Our Activity level is going to play a huge role as it is much easier for very active people to get into ketosis

Here are a few other paths people follow to get into ketosis other than just the straight diet that you can speed up your rate of getting into ketosis:

#1 FOOD TIMING- If you space out the amount of time in between your last meal of the day at night and your first meal the next day… Some call this intermittent fasting but really it is just food timing… This can have you starting to produce ketones in just 12 hours.  

If you go from 8pm to 8 am without eating, that is 12 hours and you will have already worked through most of your stored energy… you’re about to start tapping into your fat as a fuel source… If you can go another hour or two,  amazing… you are really going to be kickstarting your keto production…  

Some people go 16 or 18 hours on a regular basis or even daily without food… 

Now this is not for everyone, but if you can start listening to your body you may find that you’re really not that hungry when you wake up, and that maybe you have just been programmed to eat… Remember that old saying that breakfast is the most important meal of the day?  Well they’re right… but breakfast doesn’t have to be within minutes of waking up…some people don’t have their breakfast until noon.

#2 EXTENDED FASTING-this is going out past that 18 hour mark without food… now most people will be in ketosis at this point… especially if all you have had is water… which for most people is really tough… but if you could do it you, then you would definitely jump start ketogenesis (fat burning) and you would be in ketosis very quickly… then we just keeping a well formed keto diet going and you can be rocking ketones in record time.

We even have some ways to make extended fasting easy, achievable, and fully supported by group coaching with the 60 Hour Keto Reboot   Every month we invite people to get their 60 Hour Reboot Kit and join us for the ultimate introduction to Extended fasting…. This is completely changing people’s relationships with food and is the ultimate plateau buster or keto kick starter. Insert reboot before and after photos here

#3 INCLUDING MCTS– OK so another way to speed ketosis can be by adding some MCT Oil into your diet… MCT stands for medium chain triglyceride which is basically the chemical structure of the fat… it is very unique for a number of reasons including that the brain can use it for energy unlike other fats, but also because the body can convert them directly into ketones, so these can increase the ketone levels in your body and effectively getting you into ketosis faster and into a higher level of ketosis than through diet alone… Be careful though… don’t go chugging MCT oil though… if you take too much at once, or too much throughout the day, it can cause some serious GI discomfort and will send you running to the bathroom.  Introduce it slowly and build up your tolerance slowly…

An easy way to start is to start cooking with coconut oil or start putting a teaspoon of MCT in a smoothie or coffee.

#4- INTRODUCE PURE THERAPEUTIC KETONES… now these are the new kids on the block as they were only released on the commercial market in 2015… Before that they were only being used by the military in a 10 million dollar government grant to make super soldiers… but now that civilians can just mix this ketone powder in water and drink them.  They are definitely the ultimate hack in the keto world… After one serving of pure therapeutic ketones and you are in ketosis in 30 minutes! 

WARNING -No this does not magically make you produce ketones… they are actually Ketones… so you drink them and deliver yourself a clinical dose of ketones which are then available for your body to start using immediately as fuel…

We thought it was “too good to be true” when we were introduced to them… In fact, the only reason I bought them was to research them and then tell the world why they should never put them in their body… But we found out, as everyone in the keto world is finding out, that there is definitely a place for Pure Therapeutic Ketones. They have made achieving ketosis much easier, more sustainable, and the new science is showing that they can be a huge help to people who are struggling with the diet for many reasons that are keeping them out of a state of therapeutic ketosis.  

There are currently over 1200 peer-reviewed studies on exogenous and pure therapeutic ketones.  The research is exploding on this because ketones have never been accessible unless people went on a strict keto diet or fasted for long periods of time. They are now one of the most effective tools you can use to help you transition into ketogenesis, help you achieve a good therapeutic level of ketones in your blood, reduce sugar and carb cravings, improve energy and mental focus, and help you sleep soundly.  This can help you start feeling the benefits of keto much sooner than with the diet alone, and can help maintain a keto lifestyle long term and reach your health goals…

#5 COMBINE THEM ALL- Now for the ultimate tip, I promised… Combine all of our accelerators… Grab yourself some coconut oil and start cooking with it… look for some MCT oil , start stretching out that food timing window between dinner and the next days first meal, and look into pure therapeutic ketones, and participate in the 60 Hour Keto Reboot

We love assisting people to navigate and integrate the keto and low carb eating world.   We’ve learned that it doesn’t have to be difficult, you won’t have to give up the food you love, there doesn’t need to be a horrible keto flu transition, and you can definitely achieve your goals with the keto…

Download your FREE copy of the Drink Wine, Eat Chocolate & Lose Weight eBook. It contains tonnes of great tips and even some facts that may surprise you… 

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One thought on “How Long Does It Take To Get Into Ketosis?

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