How to get into Ketosis Fast and Safe: 4 Steps
1. Cut Carbohydrates and Increase Fat Intake
For the average person, you can eat up to 30 carbs per day on the keto diet, slightly more for athletes. Whilst drastically reducing your carb intake, you will also need to increase your fat intake.
Healthy fats are key in successfully transitioning to a keto diet. A general rule of thumb is 70-80% of your total calories are to come from fat. Your body will then start to use fat as a fuel rather than carbohydrates.
These are some of the best healthy fats to get into ketosis fast:
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MCT Oil in powder form (recommended) or liquid, coconut oil, avocado oil and of course extra virgin olive oil. We have combined MCT, Coconut, Avocado and Grass fed butter with Collagen in our Collagen Creamer.
- Egg yolks, butter or ghee, fatty meats
- Avocado, olives, fatty nuts in moderation (pecans, brazil, macadamia)
You can find our full Keto Shopping List here
2. Take Exogenous Ketones
Supplementing with exogenous ketones helps to speed up the process by giving the body actual ketones to start using as fuel. Taking beta-hydroxybutyrate (BHB) works most effectively, as it is the most abundant ketone in the body.
Supplementing with BHB can put the body into ketosis in less than 24 hours. However to maintain the state of "ketosis" you will need to follow step 1 and keep a low carbohydrate intake with high fat intake in your diet.
One last thing to note about exogenous ketones is that they will reduce and or eliminate the keto flu associated with the transition into ketosis.
You can find our Exogenous Ketones here
3. Try Intermittent Fasting
Fasting is commonly done in conjunction with a keto diet, especially in the early stages.
Some of the benefits of fasting are:
- Improved focus and concentration
- Balanced blood sugar levels
- Decreasing symptoms of multiple diseases
When fasting is done alongside a ketogenic diet, it helps put the body into ketosis faster and helps with fat loss.
4. Exercise
Exercise helps to use up the body's glycogen stores. Once the body runs out of glycogen and this isn't replaced with more carbohydrates, the body then will start to burn fat.
Tip: We recommend going for a brisk walk, upon waking, on an empty stomach or after drinking ketones.
