Keto Effectiveness: How Quickly Does Ketosis Happen?

Ketosis is a metabolic state in which the body burns stored fat for energy instead of glucose from carbohydrates. The ketogenic (keto) diet is one of the most well-known low-carb diets, and it involves reducing carbohydrate intake, moderating protein consumption, and increasing calories obtained from fat. The time it takes to enter ketosis varies from person to person, but it generally takes 2–4 days if you eat 20–50 grams of carbohydrates per day. However, some people may find it takes a week or longer to reach this state. Factors that influence the time it takes to enter ketosis include age, metabolism, physical activity level, and dietary intake.

Reducing carbohydrate intake

Reducing your carbohydrate intake is a key aspect of the keto diet. The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis, where it burns fat instead of carbohydrates for energy. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day. This can be challenging as carbohydrates are found in a wide range of foods, including bread, rice, pasta, fruits, and starchy vegetables.

Cut out refined grain products:

White flour, white bread, and other refined grain products have been stripped of their fiber and nutrients, causing them to be digested quickly and leading to insulin spikes. Instead, opt for whole grain products or alternative flours like coconut or almond flour, which tend to be lower in carbs.

Choose lower-carb snacks:

Snack foods like chips, pretzels, and crackers are usually high in carbs and low in protein and fiber, making it easy to overeat. Go for snacks like nuts, cheese, and eggs, which are lower in carbs and higher in protein and healthy fats.

Start your day with a low-carb breakfast:

Breakfast cereals and granola can be high in carbs and added sugar. Try having eggs, low-sugar yogurt, or a crustless quiche for breakfast instead.

Curb your intake of sugar-sweetened drinks:

Sodas, sweetened iced teas, and fruit juices are high in carbs and sugar. Opt for flavored seltzers, water, or unsweetened tea instead.

Be mindful of restaurant meals:

When eating out, be aware that even if you order meat or fish, it will likely come with a starchy side like potatoes or rice. Consider ordering extra vegetables or a side salad instead to reduce your carb intake.

Focus on high-protein foods:

Protein helps increase satiety, making you feel fuller for longer and reducing cravings. Include lean proteins like fish, chicken, and beans in your meals to help cut down on carbs.

Increase your healthy fat intake:

The keto diet is not just about reducing carbs but also about increasing your fat intake. Focus on healthy fats like fatty fish, nuts, seeds, olive oil, and avocado.

Make smarter choices:

Eat regular meals and choose lean proteins, healthy fats, and complex carbs (vegetables and whole grains) over processed foods and simple carbs.

Cut out baked goods:

Cookies, cakes, and pastries are high in carbs and fuel cravings and blood sugar spikes. Get rid of them from your pantry and opt for healthier alternatives like a slice of whole-grain bread with nut butter.

Use a nutrition tracker:

Using a nutrition tracking app or online program can help you monitor and reduce your carb intake. These tools will automatically calculate the carbs and other nutrients in the foods you eat.

Increasing physical activity

Exercise is a great way to speed up the process of reaching ketosis. The more energy you use during the day, the more fuel your body needs. This means that your body will have to turn to fat as a source of fuel.

It is important to note that it can take some time for your body to adjust to using fat and ketones as a primary fuel source. During this transition period, you may experience fatigue. It may take 1-4 weeks for your body to adapt, and your physical performance may be reduced during this time.

If you are just starting out on the keto diet, it is recommended that you take it easy on the exercise for the first two to four weeks, until your body has adapted to the diet. After this initial period, you can step up your exercise routine.

Low-intensity, steady-state exercises such as jogging, cycling, yoga, and rowing are generally the least affected by the keto diet and are therefore good options to include in your workout routine. High-intensity exercises that require short bursts of energy, such as sprinting, boxing, and jumping rope, may be more challenging on the keto diet as they are usually powered by carbohydrates.

Exercising in a fasted state has been shown to increase ketone levels. Additionally, studies have found that working out can deplete your body's glycogen stores, which encourages your liver to increase its production of ketones.

It is always a good idea to consult with a healthcare professional before making any major dietary changes or starting a new exercise routine.

Fasting for short periods

Intermittent fasting (IF) is a popular method to enter ketosis. It involves cycling between calorie restriction and normal food consumption during a specific time period. There are several ways to do this, including the 5:2 method, the Warrior Diet, and alternate-day fasting. The most popular type of IF is the 16/8 method, which involves eating during an eight-hour timeframe and then fasting for 16 hours.

A 24-hour fast before starting the keto diet can put the body in a state of ketosis. During this period, the body will burn through its glucose reserves, setting it up to begin burning body fat and dietary fat for fuel. The production rate and concentration of ketone bodies rise significantly before reaching a plateau by the fifth day.

Fasting for 16 hours is a natural habit for many people, such as not eating overnight from 7 pm to 7 am. To start, consider delaying breakfast by an hour and then slowly extending the time.

However, it is important to note that combining keto and IF can be extremely restrictive, and it may be challenging to stick to the low-carb count and confined eating window. It is recommended to consult a healthcare professional before starting any diet.

Increasing healthy fat intake

When following a keto diet, it's important to remember that not all fats are created equal. Some sources of fat are better for you than others, so it's critical to choose high-quality fat sources to reach your health goals.

Avocados and Avocado Oil

Avocados are an excellent source of heart-healthy monounsaturated fats, providing a hefty dose of fibre and essential vitamins and minerals. Avocado oil is also a healthy choice, and both can be used in a variety of recipes.

Nuts and Seeds

Including different kinds of nuts and seeds in your diet is a great way to boost your intake of healthy fats, plant-based protein, and fibre. A higher intake of nuts is associated with a reduced risk of heart disease and certain cancers. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets. Flax seeds, hemp hearts, and chia seeds are also excellent sources of healthy fats and other nutrients.

Fatty Fish

Fatty fish like salmon, tuna, anchovies, and sardines are great additions to a keto diet. They're rich in high-quality protein and heart-healthy omega-3 fats, and certain types like salmon also provide a substantial dose of vitamin D.

Plant-Based Oils

In addition to avocado oil, olive oil and walnut oil are healthy choices. Olive oil, in particular, has been researched for its health benefits for decades and is frequently included in many of the world's healthiest diets.

Full-Fat Dairy

Full-fat Greek yogurt, heavy cream, and full-fat milk are also healthy additions to a keto diet. Just be mindful of the carb content in milk and yogurt.

Other Tips for Increasing Fat Intake

• Use multiple fat sources at each meal. For example, add a fried egg and melted cheese to avocado toast.
• Dunk veggies in high-fat dips like creamy onion dip, ranch, or blue cheese dressing.
• Roast vegetables in oil. Drizzle olive oil or avocado oil over veggies and bake in a high-heat oven.
• Sprinkle nuts and seeds over yogurt, salads, roasted vegetables, or oatmeal.
• Make a full-fat dairy smoothie with heavy cream, full-fat yogurt, or whole milk.
• Add shredded coconut to snacks and sweets.
• Enjoy eggs in a variety of ways, such as hard-boiled, scrambled, or fried.

Testing ketone levels

Ketone levels indicate whether your body has entered ketosis, a metabolic state where your body burns fat instead of glucose for energy. Testing ketone levels helps you track your progress and make necessary adjustments to your diet and exercise routine.

Types of Ketone Tests:

There are three main types of ketone tests that measure the three types of ketones: acetoacetate, acetone, and beta-hydroxybutyrate.

• Urine Test: This test measures acetoacetate levels in your urine using ketone urine strips. Dip the strip into a urine sample, and it will change colour depending on the ketone level. Darker colours indicate higher ketone levels. Urine testing strips are inexpensive and easily available but may be less accurate for long-term use.
• Breath Test: This test measures acetone levels in your breath using a breath meter, such as the Ketonix meter. After you breathe into the meter, it flashes a colour to indicate whether you are in ketosis and the level of ketones.
• Blood Test: This test measures beta-hydroxybutyrate levels in your blood using a blood ketone meter, similar to a glucometer. Prick your finger with a small needle to draw blood, place a drop on the test strip, and insert it into the meter. Blood tests are more expensive than urine tests but provide accurate readings and are less messy.

Interpreting Ketone Test Results:

Understanding your ketone test results is essential for managing your keto diet. Here are some general guidelines for interpreting urine and blood test results:

• Urine Test Results:
• Trace amounts of ketones: Indicates a negative result, and your body is not making too many ketones.
• Moderate levels of ketones: Suggests slightly high levels, and ketones may be starting to build up in your body.
• High amounts of ketones: Indicates very high levels, which could be a sign of ketonemia or diabetic ketoacidosis (DKA), requiring immediate medical attention.
• Blood Test Results:
• Normal or negative test: No ketones are detected in the blood, and your body is not making too many ketones.
• High or positive test: Indicates the presence of ketones in the blood. If levels are very high and accompanied by symptoms, it may be a sign of ketoacidosis, especially for individuals with diabetes.

When to Test Ketone Levels:

• When starting a keto diet: Test regularly when beginning the diet to ensure your body is transitioning to ketosis safely.
• During illness or injury: If you are sick, injured, or unable to eat, test your ketone levels to ensure they don't rise to dangerous levels.
• Before exercise: If your blood sugar level is over 250 mg/dL, test your ketone levels before engaging in physical activity.
• Missed insulin injection: If you have diabetes and missed taking insulin, test your ketone levels to ensure they are within a safe range.
• Period or pregnancy: Hormonal changes during your period or pregnancy can affect ketone levels, so regular testing is recommended.

Adjustments Based on Ketone Levels:

Based on your ketone test results, you can make the following adjustments to your diet and lifestyle:

• If your ketone levels are within a safe range, continue your keto diet and exercise routine, ensuring you stay hydrated and well-rested.
• If your ketone levels are slightly high, drink extra water to flush out ketones and test your blood sugar and ketone levels regularly. Avoid exercising if both blood sugar and ketone levels are high.
• If your ketone levels are at a moderate to high level, contact your doctor immediately as it could indicate a serious condition like ketonemia or DKA.

Remember, it is always advisable to consult a healthcare professional before starting a keto diet or making significant dietary changes. They can guide you on testing ketone levels and interpreting the results to ensure a safe and effective keto journey.

Frequently asked questions