Kick-Starting Ketosis: A Beginner's Guide To Ketosis

Ketosis is a metabolic state in which the body uses ketones, or fat, for energy instead of glucose, or sugar. This occurs when the body's glucose levels are low, and it begins to break down fat into ketones. The primary reason people want to reach ketosis is for weight loss, but it has also been linked to improved blood sugar control, insulin sensitivity, energy levels, and cardiovascular health.

To reach ketosis, you must deplete your glucose levels. This can be done by reducing your carbohydrate intake, increasing your physical activity, and fasting. A ketogenic diet is typically high in fat, moderate in protein, and very low in carbohydrates. While it can take a few days to reach ketosis, some people try to reach this state in 24 hours by fasting and exercising. However, this approach is not recommended as it can be uncomfortable and may lead to negative side effects.

Before starting any new diet, it is important to speak with a healthcare professional to ensure it is safe and appropriate for you.

Reduce Carb Intake

Reducing your carbohydrate intake is the most important step in entering ketosis. Ketosis is a metabolic state in which the body uses stored fat, instead of glucose, for energy. This state is achieved when there is a lack of glucose available, which forces the body to burn fat for energy instead.

To enter ketosis, it is recommended to consume 20-50 grams of carbohydrates per day. However, the exact limit varies from person to person and can be influenced by factors such as exercise routines and overall activity levels. For example, a person who is very physically active can consume more carbohydrates and still remain in ketosis compared to someone who has a sedentary lifestyle.

When reducing carbohydrate intake, it is important to be mindful of which foods contain carbs. Bread, pasta, chips, cookies, candy, ice cream, beans, fruits, and vegetables all contain carbohydrates. Meat and pure fats like butter and olive oil, on the other hand, do not contain carbs.

In addition to reducing carb intake, increasing your consumption of healthy fats can also aid in reaching ketosis. While in ketosis, the body breaks down stored fat and dietary fat into ketones, which are used for energy. Healthy fats include fatty fish, olive oil, avocado oil, and avocados.

It is important to note that a ketogenic diet can be challenging and may cause side effects such as keto flu, which includes symptoms like lethargy and mental fog. Therefore, it is recommended to consult a healthcare professional before starting any new diet, especially one as restrictive as a ketogenic diet.

Increase Healthy Fat Intake

The keto diet is a high-fat diet. While on the keto diet, your body breaks down stored fat into ketones, which are used for energy. Your body also uses dietary fat to create ketones. Therefore, it is important to increase your healthy fat intake while on the keto diet.

Healthy Fats

Healthy fats include fatty fish, olive oil, avocado oil, and avocados. These foods are also very low in carbs.

Unhealthy Fats

It is typically advisable to limit saturated and trans fats, such as those from fried foods.

Calorie Intake

Fat is calorie-dense, providing 9 calories per gram. Therefore, it is important to ensure you are not consuming too many calories in total, as this can cause your weight loss to stall.

Fat and Vitamin Absorption

The presence of fat in a meal enhances vitamin absorption.

Fat and Hormone Balance

Fat supports a healthy balance of hormones.

Omega-3 Fatty Acids

The right fats, such as omega-3 fatty acids, improve brain function.

Try Intermittent Fasting

Intermittent fasting is an eating pattern that involves cycling between periods of eating and fasting. It is often used as a weight-loss technique, but it may also offer other health benefits, such as reduced inflammation, improved brain function, and better blood sugar control.

There are several different types of intermittent fasting routines, but the most popular one is the 16/8 method, which involves eating during an eight-hour window and fasting for the remaining 16 hours of the day. Other methods include the 5:2 method, alternate-day fasting, and whole-day fasting.

Intermittent fasting can be a useful tool for reaching ketosis, as it helps the body shift its fuel source from carbohydrates to fats. During fasting, insulin levels and glycogen stores decrease, prompting the body to start burning fat for fuel.

• Start with a manageable fasting window: If you're new to intermittent fasting, start with a shorter fasting window and gradually increase the duration as you become more comfortable.
• Choose a consistent eating window: Select an eating window that fits your schedule and daily routine. For example, you may choose to eat between 10 am and 6 pm, or noon and 8 pm.
• Stay hydrated: Drink plenty of water during your fast to stay hydrated and help reduce hunger.
• Eat nutritious foods during your eating window: Focus on consuming nutrient-dense foods during your eating window, such as lean proteins, healthy fats, and low-carb vegetables.
• Avoid overeating during your eating window: While it's important to consume enough calories and nutrients during your eating window, avoid overeating or bingeing. Listen to your body's hunger and fullness cues to guide your intake.
• Consider easing into it: If you're new to intermittent fasting, you may want to start with a shorter fasting duration and gradually increase it over time. For example, you could start with a 12-hour fast and work your way up to a 16-hour fast.
• Be mindful of any side effects: Intermittent fasting may cause side effects such as fatigue, irritability, or hunger. Listen to your body and adjust your fasting schedule if needed.
• Consult with a healthcare professional: Before starting intermittent fasting, especially if you have any health concerns or are taking medications, consult with your doctor or a registered dietitian to ensure it is safe and appropriate for you.

Remember, intermittent fasting is not for everyone. It may not be suitable for those with certain medical conditions, such as diabetes, or for pregnant or breastfeeding women. It's always best to speak with a healthcare professional before making any significant dietary changes.

Exercise More

Exercise is an important part of reaching ketosis. The more energy you use during the day, the more fuel your body needs. This means that the body will start burning through its glycogen stores, which are usually replenished by eating carbohydrates. However, if you are on a low-carb diet, your body will not be able to replenish its glycogen stores, and will instead turn to fat as a source of fuel.

Exercising in a fasted state has been shown to increase ketone levels. However, it may take 1-4 weeks for your body to adapt to using ketones and fatty acids as primary fuel sources, so your physical performance may be reduced during this adjustment period.

Prolonged exercise or slow-paced endurance sports such as cycling, swimming, or jogging will force your body to switch to fat as its primary source of fuel, which can help support a ketotic state.

If you are an athlete or are very physically active, you may need to add some additional carbohydrates before HIIT or heavy strength training to support your body's energy needs.

Monitor Ketone Levels

Monitoring ketone levels is a helpful way to know whether you're starting ketosis or staying in ketosis. There are three ways to test your ketone levels: blood testing, urine testing, and breath testing.

Blood Testing

Blood testing is the most accurate way to check for ketosis. It involves taking a small blood sample by pricking your finger, which is then analysed by a small blood ketone meter. The optimal range for nutritional ketosis is 0.5–3.0 mmol/L.

Urine Testing

Urine testing measures the ketone acetoacetate, which is excreted through the urine. Ketone test strips are dipped into the urine and change colour, with darker colours indicating higher ketone levels. Urine strips are easy to use and inexpensive, but their accuracy in long-term use has been questioned.

Breath Testing

Breath testing measures the ketone acetone, which is exhaled through the lungs. It is non-invasive and convenient, using a portable breath-acetone meter. Ketosis can produce breath acetone concentrations of 2–40 ppm.

It is worth noting that the presence of ketones in the blood and urine indicates that a person has entered ketosis. Testing can help a person track their progress and make tactical adjustments to their diet.

Frequently asked questions