Are you on the Ketogenic Diet? It’s become one of the most popular diets along with Paleo, Vegan, and Atkins. The Keto Diet like Intermittent Fasting (IF) puts your body in the state of ketosis, which causes your body to produce more “ketones” and get energy from stored fats. It might seem like an extreme timeframe but you can get in ketosis within one day.
The normal process of putting your body into ketosis can involve steps like eating low-carb/high-fat (LCHF) foods and doing light cardio. You can also speed up the process and use hacks about how to get into ketosis in 24 hours. This involves steps like eating super-low carb foods, boosting electrolytes/minerals, and doing high-intensity workouts.
This might seem like an extreme step to take. However, it’s generally quite safe since your body is already hardwired to break down fat stores for energy when food isn’t available due to fasting or famine, for example. The main exceptions would be amping up the ketosis process if you have health conditions related to your immune system or thyroid.
Besides that it’s simply speeding up the process you go through naturally when your blood sugar levels plummet. The key is to know how to get into ketosis within one day safely and effectively.
What Is Ketosis?
Before taking up how to get into ketosis within 24 hours it’s important to get to the nitty-gritty of ketosis itself. This state along with ketones are key features of the keto diet. Ketosis is a particular metabolic state that causes your body to use fat/ketones instead of blood sugar (glucose) as its primary fuel source. The body’s go-to source for energy is carbs but fat is Plan B.
When carb intake is super-low for 1-2 days then the body is basically running on empty in terms of glucose levels. The body can actually make some carbs from amino acids (building blocks of protein) but it’s not enough to fuel your whole body/brain.
When you’re in ketosis your liver makes more “ketone bodies” from stored fat. When your body gets low-level carbs, the liver works overtime to produce more ketones. After your body produces enough ketones it has enough energy for working, exercising, or playing League of Legends.
It’s worth noting when the keto diet forces your body into ketosis it’s the same process as fasting. In other words, even though you’re consuming three square meals a day you trick your body into thinking it’s fasting.
The main difference is some experts don’t recommend maintaining a fasting diet long-term. The keto diet is generally considered a safer way to get into ketosis. For example, you can avoid the common side-effects of fasting like low-energy, dizziness, nausea, etc.
The key to the keto diet is getting into ketosis. You can purchase test strips to check regularly if you’re in the metabolic state within 24 hours of taking steps like boosting minerals/electrolytes.
As always, it’s important to consult your doctor before starting any diet like keto. This is especially important if you have an under/over-active thyroid or immune system condition that could cause it to start attacking healthy cells.
How to Get into Ketosis in 24 Hours
1. Hit the gym
In order to zip into ketosis one way is to burn off your glucose stores faster by burning it off through exercise. Do some high-intensity interval training (HIIT) to burn off any extra carbs you have.
After that happens your body will start converting stored fat into ketones. HIIT is quite intense so you’ll just have to do 15 to 30 minutes instead of running a marathon.
2. Ditch the snacks
Yes, stuff like pepperoni crisps, fat bombs, and bunless bacon-double cheeseburgers are keto-friendly. However, if you’re getting started on keto go with the basics. In other words, focus on LCHF foods like:
- Cottage Cheese
- Dark Chocolate
- Fatty Fish
- Greek Yogurt
- Olive Oil
An interesting keto-friendly meal/snack food is shirataki noodles. These are yam noodles that are 97% water and 1g of carbs.
3. Intermittent Fasting
The combo of keto and IF helps you double down to get into ketosis faster. The best results from IF is with a fasting/eating cycle like 18/6 or 20/4. You could even do a 24/24 fast although it’s tougher for fasting newbies.
This is one of the fastest ways to get rid of extra glycogen (stored sugar). Fasting is basically the original zero-carb diet because you’re ditching all macros including carbs, protein, and fat.
4. Drink H2O
You’ll need to drink enough water to get into ketosis. After dropping carbs it’s critical to drink enough water to prevent dehydration. Make sure you’re drinking 6-8 glasses of water per day. You can add a little salt to replace the salt/electrolytes you’re losing with carbs.
5. Dietary Supplements
There are various ones that can help you get into ketosis faster. They include ketone-boosting supplements. You should also boost your intake of potassium, magnesium, and salt/electrolytes to make sure you don’t have a deficiency.
Tips to Stay in Ketosis
1. Boost physical activity
This could be in the form of gym workouts or spring cleaning. What’s important is to keep moving instead of sitting down all day. You’ll get the best results by combining weight-resistance and cardio instead of focusing on one or the other.
2. Maintain mid-protein and high-fat
It’s important to regulate the other macros while on the keto diet. There are some modified keto diets that tweak these macronutrients a little. However, these should just be tweaks so you stay close to 70% fats, 20% protein, and 10% carbs.
Make sure you’re getting “good” protein and fat. They include protein from chicken, eggs, and yogurt, and fat from fatty fish, avocados, and olive oil.
3. Consume olive/coconut oil
These are some of the best plant-based oils to eat while on keto. One benefit is to boost your levels of healthy fats known as MCTs. These fats are quickly absorbed and moved to the liver where they can be converted to ketones.
4. Test your ketone levels
There are several test strips on the market that check your ketone levels. You can check the three kinds of ketones through blood, urine, and breath tests. You can then make diet tweaks as needed.
5. Keep eating low-carb
This step isn’t just important to get into ketosis but also to stay in the metabolic state. Keto requires you to consume under 50g of carbs per day. However, once you get some experience on keto you could cut your carbs even more.
There are a few foods that you should swap out of your diet. They include:
- Baked goods (with wheat flour)
- High-carb veggies
- Full-fat milk/cheese/yogurt
- Sweetened drinks
- Sugary desserts
These foods cause blood sugar spikes that can kick you out of ketosis, which you’ll want to avoid by learning how to get into ketosis in 24 hours.