Keto Boost: How Long Until It's Effective?

The ketogenic diet, commonly referred to as the keto diet, is a low-carb, high-fat diet that encourages the body to enter a state of ketosis. In this metabolic state, the body burns fat for fuel instead of glucose, which can lead to rapid weight loss. The time it takes to enter ketosis varies from person to person. However, it generally takes 2–4 days if you eat 20–50 grams of carbs per day. Some people may find it takes a week or longer to reach this state. Factors influencing the time it takes to enter ketosis include age, metabolism, exercise level, and current carb, protein, and fat intake.

The time it takes to enter ketosis

Generally, it takes 2–4 days to enter ketosis if you eat 20–50 grams of carbs per day. However, some people may find it takes a week or longer to reach this state. For example, people who consume a high-carb diet before starting a keto diet may take longer to enter ketosis than those who generally eat a low to moderate amount of carbs. This is because the body needs to deplete its glycogen stores before entering ketosis.

To enter ketosis, roughly 70–80% of daily calories should come from fat, less than 10% from protein, and only about 5% from carbohydrates. Intermittent fasting before starting a keto diet can help speed up the process of getting into ketosis.

Full keto-adaptation, in which the body makes fat its preferred source of fuel during physical activity, can take a few weeks or even months.

Factors that influence how long it takes to enter ketosis

The time it takes to enter ketosis varies from person to person and depends on several factors.

Carbohydrate, Fat, and Protein Intake

The most important factor in entering ketosis is reducing your carbohydrate intake. The body needs to deplete its glycogen stores before entering ketosis. Eating fewer than 50 grams of carbohydrates a day is generally considered a ketone-producing diet. However, some people may need to further reduce their carb intake to 20 grams or fewer per day to induce ketosis.

In addition, eating too much protein on a keto diet may make it harder to enter ketosis, as it encourages the body to convert amino acids from protein into sugar.

Age

Younger people tend to enter ketosis faster than older adults.

Basal Metabolic Rate

A person's basal metabolic rate can influence how long it takes to enter ketosis. Older adults and people with health issues that slow their metabolic rate typically take longer to enter ketosis. Certain illnesses, such as hypothyroidism, can also slow metabolism and affect the timeline.

Physical Activity Level

Increasing your physical activity can help deplete the body's glycogen stores, encouraging the liver to produce more ketones. However, it may take 1-4 weeks for the body to adapt to using ketones and fatty acids as primary fuel sources, and physical performance may be temporarily reduced during this adjustment period.

Lifestyle Factors

Aside from diet, other lifestyle factors such as sleep and stress may also affect the time it takes to enter ketosis.

Intermittent Fasting

Intermittent fasting can help speed up the process of getting into ketosis. Fasting for 12 hours or more can deplete glycogen reserves, leading to faster ketosis.

Medium-Chain Triglyceride (MCT) Oil Supplements

MCT oil supplements may also help to induce ketosis more quickly.

Individual Variation

It's important to note that there is individual variation, and some people may find it takes a week or longer to enter ketosis, even when following the keto diet correctly.

How to know if you're in ketosis

The best way to know if you're in ketosis is to test your body's ketone levels. There are three types of ketones: acetoacetate, acetone, and beta-hydroxybutyrate. These can be measured through your urine, breath, and blood, respectively.

Urine Testing

Urine testing strips are a cheap and simple way to tell whether you're in ketosis. They change colour depending on the level of ketones in your urine, with darker colours indicating higher levels.

Breath Testing

Acetone levels can be measured with a ketone breath meter, such as a Ketonix. This meter flashes a colour to let you know whether you're in ketosis and how high your ketone levels are.

Blood Testing

Beta-hydroxybutyrate levels are measured using a blood ketone meter, which works in a similar way to a glucometer. You prick your finger and draw blood, then place the top of the strip in contact with your blood. A blood ketone range of 1.5–3.0 mmol per litre is ideal for maintaining ketosis.

Symptoms of Ketosis

In addition to testing, you may experience certain symptoms that indicate your body is in ketosis. These include:

• Accelerated weight loss
• Bad breath (halitosis)
• Constipation or diarrhoea
• Dehydration
• Stomach issues
• Subpar exercise performance
• Flu-like symptoms ("keto flu")

Ways to get into ketosis faster

Ketosis is a metabolic state in which your body converts fat into molecules called ketones and uses them as its main source of energy. This happens when there is a lack of glucose (sugar) derived from carbohydrates.

On average, it takes about two to four days to enter ketosis. However, this timeline can vary depending on factors such as age, metabolic rate, physical activity levels, body composition, sleep habits, and stress levels. Younger people with higher metabolic rates tend to enter ketosis faster.

Tips to Achieve Ketosis Faster:

• Drastically Reduce Carbohydrates: Eating 20-50 grams of carbs per day can encourage your body to produce ketones.
• Track Your Carb Intake: Keep track of your carb intake to ensure you're staying within the recommended range of 20-50 grams per day.
• Limit Eating Out: Eating at restaurants can make it harder to track your carb intake accurately.
• Be Aware of Hidden Carb Sources: Condiments, sauces, and dressings can contain high amounts of carbs, so be mindful of these hidden sources.
• Increase Healthy Fat Intake: Aim for 55-60% of your calories from healthy fats like nuts, nut butter, olive oil, avocado oil, avocados, fatty meats, eggs, and fatty fish.
• Try Intermittent Fasting: Intermittent fasting can help deplete your body's glycogen stores and shift its fuel source to fat. Start with a 12-hour fast and combine it with exercise for optimal results.
• Exercise More: Physical activity, especially high-intensity workouts, can deplete glycogen stores and increase ketone production.
• Test Ketone Levels Regularly: Use ketone urine strips, a ketone breath meter, or a blood ketone meter to measure your ketone levels and adjust your diet accordingly.
• Supplements: MCT oil, omega-3 fatty acids, electrolytes, digestive enzymes, and exogenous ketone supplements can help boost ketone levels and enhance ketosis.
• Get Adequate Protein: For most healthy adults, protein should be 30-35% of total dietary calories on a keto diet. This helps stabilize blood sugar and curb cravings. However, excessive protein intake can interfere with ketosis.

Potential risks of staying on a strict keto diet

While the keto diet is linked to weight loss and other health benefits in the short term, it may lead to several health issues over time. Here are some potential risks of staying on a strict keto diet:

• Nutrient deficiencies: The keto diet restricts several food groups, including nutrient-dense fruits, whole grains, and legumes. As a result, it may not provide sufficient amounts of certain vitamins and minerals, such as calcium, vitamin D, magnesium, phosphorus, selenium, and vitamins B and C. Over time, this can lead to nutrient deficiencies.
• Digestive issues and gut health: The keto diet's restriction of carbs can make it challenging to meet daily fiber needs. This may lead to digestive discomfort and constipation. Additionally, a low-carb, low-fiber diet may negatively affect gut bacteria, potentially compromising immunity, mental health, and inflammation levels.
• Kidney problems: The high intake of animal foods on the keto diet can lead to a more acidic state in the body, increasing the risk of kidney stones. The diet may also overload the kidneys, which play a crucial role in metabolizing protein. People with chronic kidney disease should avoid keto, as it can worsen their condition.
• Increased risk of chronic diseases: The high consumption of animal-based fats and proteins on the keto diet has been linked to a higher risk of heart disease, cancer, and all-cause mortality in some studies. The diet's restriction of fruits and vegetables, which are rich in antioxidants and other beneficial compounds, may also contribute to this increased risk.
• Bone health: Several animal studies have linked the keto diet to decreased bone strength and bone mineral density. This could potentially increase the risk of bone fractures and other bone-related issues over time.
• Liver problems: The keto diet's high-fat content may strain the liver, potentially worsening existing liver conditions.
• Blood sugar issues: While keto can help manage blood sugar levels in people with diabetes, it may also increase the risk of dangerously low blood sugar (hypoglycemia) in individuals with type 1 diabetes. This can lead to serious health complications if not carefully managed.

Frequently asked questions