Ketosis is a state in which your body is using fat for energy instead of carbohydrates.
To reach ketosis, you need to consume a very low-carb diet and create a calorie deficit. This can often lead to rapid weight loss.
There are several ways to get into ketosis faster. Here are 11 evidence-based tips to try.
1. Cut down on carbs.
The most effective way to get into ketosis is by reducing your carb intake. Try to consume 20–50 grams of carbs per day, which is about 5–10% of your daily calories.
If you’re very active or have a lot of muscle mass, you may be able to consume more carbs and still remain in ketosis. But if you’re just starting out, it’s best to stick to the lower end of that range.
2. Increase your fat intake.
To reach ketosis, your body must use fat for energy. This means you need to consume more fat than you normally would.
A good way to increase your fat intake is to add some healthy fats to your meals and snacks. This could include things like olive oil, avocado, coconut oil, nuts, and seeds.
3. Try a ketogenic diet.
A ketogenic diet is a very low-carb, high-fat diet. It typically contains 75% fat, 20% protein, and 5% carbs.
This ratio forces your body to use fat for energy, which puts you into ketosis.
4. Intermittent fasting.
Intermittent fasting is a popular weight loss strategy that involves limiting your eating window to a specific period of time.
This can help increase fat burning and put you into ketosis. One study showed that those who did intermittent fasting lost more weight and body fat than those who didn’t.
Exercise is a great way to enhance ketosis. It helps increase fat burning and can also help preserve muscle mass.
High-intensity interval training (HIIT) is particularly effective for this. HIIT involves short bursts of intense activity followed by brief periods of rest or recovery.
6. Drink plenty of water.
Staying hydrated is important for overall health, but it can also help you reach ketosis.
Water helps keep your body in ketosis by preventing muscle breakdown and enhancing fat burning. Aim to drink 8–10 cups (1.9–2.4 liters) of water per day.
7. Drink unsweetened coffee or tea.
Coffee and tea are healthy beverages that can help boost your metabolism. They’re also low in calories, which can help you create a calorie deficit.
What’s more, coffee and tea contain caffeine, which has been shown to increase fat burning.
8. Eat more protein.
Protein is an important nutrient for health and muscle mass. Consuming enough protein is especially important if you’re following a ketogenic diet, as it can help preserve muscle mass.
Aim to consume 0.6–0.8 grams of protein per pound (1.3–1.8 grams per kg) of body weight per day. This equates to 68–122 grams of protein per day for a 150-pound (68-kg) person.
9. Try a carb cycling diet.
Carb cycling is a diet that involves periods of eating low-carb foods followed by periods of eating higher-carb foods.
This diet may help you reach ketosis faster by giving your body periodic “breaks” from low-carb eating.
10. Take exogenous ketone supplements.
Exogenous ketone supplements are designed to help your body reach ketosis. They contain beta-hydroxybutyrate (BHB), which is a type of ketone body that can be used for energy.
Taking exogenous ketones can help you reach ketosis faster and enhance your overall results.
11. Get plenty of sleep.
Sleep is an important part of any weight loss journey. It’s especially important when you’re trying to reach ketosis.
That’s because sleep deprivation can lead to carb cravings, increased hunger, and impaired judgment. Aim to get 7–9 hours of sleep per night.
Consult a Doctor
If you’re having difficulty reaching ketosis or you have any other health concerns, it’s always best to consult with a doctor or registered dietitian first. You can visit Nutritionist in Lahore or Nutritionist in rawalpindi for further help.
The Bottom Line Reaching ketosis requires a very low-carb diet and creating a calorie deficit. This can often lead to rapid weight loss. There are several strategies you can use to reach ketosis faster, including increasing your fat intake, trying a ketogenic diet, intermittent fasting, exercise, and taking exogenous ketone supplements. If you’re having difficulty reaching ketosis or you have any other health concerns, it’s always best to consult with a doctor or registered dietitian first.