Time To Ketosis: How Many Days To Achieve It?

The ketogenic diet is a popular, effective way to lose weight and improve health. The keto diet involves eating high fat, moderate protein, and very low carbs. The body typically uses glucose, or sugar, as its energy source. When there is a lack of glucose, the body burns fat for this purpose instead. This metabolic state is called ketosis. 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 carbs per day. However, some people may take longer depending on factors like physical activity level, age, metabolism, and dietary plans.

The transition period

During the transition, your body is making the change from using glucose to ketones for fuel. As your body adjusts, you may experience some shifts in how you feel. This is sometimes referred to as the "keto flu" and can include symptoms such as headaches, fatigue, muscle aches, nausea, brain fog, and irritability.

Day 1

On your first day of the keto diet, you will likely feel fine. The most challenging part of the first day is often figuring out your macro ratios and adjusting to eating 75% fat. It is a big change for most people compared to a standard diet. Keeping your protein intake low (around 15%) can also be tricky, especially if you are used to eating lean meats.

Day 2

The second day is typically when the "carb flu" symptoms begin. Your body is realising it is not getting carbohydrates anymore, and this transition process can be brutal. Be gentle with yourself during these days and remember that there is no need to exercise if you are feeling unwell.

Day 3 and 4

Days 3 and 4 are usually the hardest part of the transition. Your body is still getting used to breaking down fats for fuel, and you may continue to experience symptoms such as fatigue and malaise. It is important to be kind to yourself during this time and remember that the worst of the transition process is almost over.

Day 5

By day 5, your body is getting used to running on fats for fuel, and you should start to feel better. You may still experience some slight fatigue, but your energy levels will likely be increasing. Use this newfound energy to meal prep for the upcoming week and make sure to get plenty of rest.

Day 6 and 7

Towards the end of the first week, you will likely be hitting your stride. You will have a better understanding of what it looks and feels like to eat a high-fat, very low-carbohydrate diet. You may not have officially entered ketosis yet, but you can test your ketone levels with urine or blood tests to see if you are close. Some people enter ketosis in the first week, but for many, it takes longer.

Symptoms of the 'keto flu'

Symptoms of the Keto Flu

The keto flu is a group of symptoms reported by people starting a ketogenic diet, also known as the keto diet. The keto flu is the body's response to entering ketosis, which can often mimic symptoms of the flu. The symptoms of keto flu usually appear within the first two days of starting the diet and can range from mild to severe. For most people, the keto flu lasts a week or less, but in extreme cases, it can last up to a month. Here are some of the most common symptoms of the keto flu:

Stomach Aches or Pains

The sudden switch from using carbs and glucose as fuel to using fat as fuel can be confusing for the body, and this confusion can manifest as stomach aches or pains.

Nausea

Nausea is a common symptom of the keto flu, and it may be due to the sudden change in diet. It is important to ensure you are getting enough calories and healthy fats in your diet to help reduce nausea.

Diarrhea or Constipation

The keto diet can cause changes in digestion, leading to either diarrhea or constipation. Staying hydrated and ensuring adequate electrolyte intake can help alleviate these symptoms.

Headaches

Headaches are a common symptom of the keto flu, and they may be due to dehydration or electrolyte imbalances. Drinking plenty of water and increasing electrolyte intake can help alleviate headache symptoms.

Fatigue

Fatigue is a common symptom of the keto flu, and it may be due to the body adjusting to using fat as its primary fuel source instead of glucose. Ensuring adequate hydration and electrolyte intake can help reduce fatigue.

Muscle Aches and Cramps

Muscle aches and cramps can be caused by electrolyte imbalances, particularly low levels of sodium, potassium, and magnesium. Increasing electrolyte intake through diet or supplements can help alleviate these symptoms.

Trouble Falling or Staying Asleep

The keto flu can disrupt sleep patterns, making it difficult to fall or stay asleep. This may be due to several factors, such as changes in energy levels, electrolyte imbalances, or caffeine intake. Reducing caffeine intake and practising good sleep hygiene can help improve sleep during this time.

How to know if you're in ketosis

Ketosis is a metabolic state in which your body burns fat for energy instead of glucose. Typically, your body uses blood sugar (glucose) as its key energy source, which it gets from eating carbohydrates. When your body doesn't have enough glucose to burn for energy, it burns fat instead, producing a compound called ketones, which become your body and brain's main energy source.

On average, it takes between two to four days to enter ketosis. However, this varies from person to person and can take a week or longer. Factors that influence how long it takes include:

• Carbohydrate, fat and protein intake
• Physical activity level
• Age
• Basal metabolic rate
• Thyroid function
• Whether you were on a high-carb diet before starting a keto diet

The most reliable way to know if you're in ketosis is to test your body's ketone levels. There are three types of ketones that can be measured through your urine, breath and blood.

• Acetoacetate levels can be measured through your urine with a ketone urine strip, which turns shades of pink or purple depending on the ketone level of your urine.
• Acetone levels can be measured with a ketone breath meter, which flashes a colour to indicate whether you're in ketosis and what your ketone levels are.
• Beta-hydroxybutyrate levels are measured using a blood ketone meter, which involves pricking your finger to draw blood.

However, there are also some signs and symptoms that may indicate you're in ketosis:

• Bad breath ("keto breath")
• Increased focus and energy
• Fatigue
• Decreased performance
• Appetite suppression
• Weight loss
• Constipation or diarrhoea
• Dehydration
• Gastrointestinal issues

The benefits of ketosis

Ketosis is a metabolic state in which the body uses fat as its main fuel source instead of glucose. This state is achieved by following a ketogenic (keto) diet, which is a low-carb, high-fat, and moderate-protein diet. While entering ketosis can take a few days to a week or more, the benefits of ketosis include:

Weight Loss

One of the biggest benefits of ketosis is weight loss. The keto diet helps reduce hunger, leading to a decrease in food intake. It specifically targets belly fat (visceral fat) while maintaining lean mass. Fast weight loss can occur in the first week, mainly due to the loss of water weight.

Increased Energy

Ketosis can lead to increased energy levels. The keto diet delivers energy to the body in a way that reduces inflammation. Research suggests that the brain works more efficiently on ketones than on glucose.

Improved Brain Function

Ketosis has been linked to improved focus and brain function. Ketones are an extremely potent fuel source for the brain and have been studied for their potential in treating brain diseases and conditions such as concussion and memory loss.

Managing Chronic Illnesses

The keto diet has been shown to be beneficial in treating and managing various chronic illnesses. These include epilepsy, Alzheimer's disease, autism, brain cancers, type 2 diabetes, heart disease, and metabolic syndrome.

Blood Sugar Control

By reducing carbohydrate intake, the keto diet helps stabilize blood sugar levels. This is particularly beneficial for individuals with type 2 diabetes, as it aids in managing their blood sugar levels.

Other Potential Benefits

Other possible benefits of ketosis include increased ketones in the blood and breath, improved sleep, and better athletic performance, especially in ultra-endurance sports and events.

The risks of ketosis

Nutrient Deficiency

The keto diet restricts several food groups, including fruits, whole grains, and legumes, which are essential sources of vitamins and minerals. This may lead to deficiencies in calcium, vitamin D, magnesium, phosphorus, selenium, and vitamins B and C.

Kidney Problems

The high intake of animal products and protein on the keto diet can increase the risk of kidney stones and chronic kidney disease (CKD). Animal products can make the blood and urine more acidic, leading to increased calcium excretion in urine. The keto diet may also overload the kidneys, which are responsible for metabolizing protein.

Digestive Issues and Gut Bacteria Changes

The keto diet's restriction of carbohydrates and fiber-rich foods can lead to digestive discomfort and constipation. It may also negatively impact gut health by reducing the diversity of beneficial bacteria in the gut, which is essential for immunity, mental health, and reducing inflammation.

Keto Flu

The body's transition to using ketones and fat for fuel during the initial stages of the keto diet can lead to flu-like symptoms, including headaches, dizziness, fatigue, nausea, and constipation. These symptoms are often due to dehydration and electrolyte imbalances.

Low Blood Sugar

The keto diet's low-carb nature may cause dangerously low blood sugar levels, especially in individuals with type 1 diabetes. This can lead to hypoglycemia, which is marked by confusion, shakiness, fatigue, and sweating. Left untreated, hypoglycemia can lead to coma and even death.

Bone Health

The keto diet has been associated with impaired bone health and reduced bone mineral density. This may increase the risk of bone breakdown over time.

Increased Risk of Chronic Diseases and Early Death

The keto diet's focus on animal-based foods and high-fat content has been linked to an increased risk of heart disease, cancer, and all-cause mortality. However, more extensive research is needed to fully understand these potential long-term health complications.

Frequently asked questions