How Long Does It Take to Get into Ketosis?

The ketogenic diet is one of the most famous low-carb diets for weight loss. However, before gaining this popularity, it was used to help treat children with epilepsy. Now, this low-carbohydrate diet is mainly used to reduce weight and manage blood sugar levels.

The purpose of a ketogenic diet is nutritional ketosis. Ketosis is achieved by minimizing carbohydrate intake, moderating protein consumption, and increasing fat intake. Doing this helps your body change its primary fuel source from glucose to ketones - compounds made by breaking down fat that act as an alternative fuel source. This results in a metabolic state where the body prefers using fat as its primary fuel source.

But how long does it take to get into ketosis? There's no one-size-fits-all answer as it can vary from person to person. However, certain things affect this process and may help accelerate it. Learn more about it in this article.

What Is Ketosis?

Ketosis is a metabolic state where your body uses significant amounts of ketones as fuel. Your body converts fat into ketones when your glucose stores are low, and those ketones are used for energy. That said, to enter ketosis, you have to deplete your glucose levels.

Most people get into ketosis by following a ketogenic diet: very low carbohydrate, moderate protein, and high fat. Carbs need to be minimized to keep your glucose stores low and prevent your body from using glucose for energy. Your body can easily convert protein to glucose. That's why protein intake can't be high.

And fat makes up most of a ketogenic diet because it converts directly to ketones. Moreover, you need calories to survive, and you can't get most of your calories from carbs or protein without ruining your ketone levels.

Benefits of Ketosis

• Ketosis helps shift your body to burning fat as fuel instead of carbs, leading to weight loss.

• It lowers bad LDL cholesterol while increasing good HDL cholesterol.

• Ketosis can reduce the risk of heart disease.

• Ketosis can improve insulin resistance.

• It has cognitive benefits, improving focus, mood, and general well-being.

• Ketosis may help treat Alzheimer's disease and bipolar disorder.

• The keto diet was used to control epileptic seizures and is still used today for patients resistant to seizure medication.

So, How Long Does It Take to Get into Ketosis?

Your body must enter ketosis to reap the benefits of a ketogenic diet. And the best way to do that is to minimize your carbohydrate intake. In your digestive tract, carbs are broken down into sugar molecules so they can travel across the bloodstream and be used as a source of energy. And if your body has excess glucose, it can be stored in your muscles and liver in its storage form called glycogen.

By reducing your daily carb intake to under 50 grams, your body has to use its glycogen stores as fuel and eventually switch to using ketones for energy.

But how long does it take to get into ketosis? The time it takes to enter ketosis varies from person to person, but it typically takes two to four days if you eat 20 to 50 grams of carbs per day.

However, it may take a week or longer for some people to reach this state. For example, those who normally consume a high-carb diet before embarking on a ketogenic diet may take longer than people who generally eat a low or moderate-carb diet. This happens because the body must deplete its glycogen stores before entering ketosis. Age, metabolism, and physical activity levels can also affect the time it takes to reach this state.

How to Tell if You’re in Ketosis

You may experience several symptoms, also known as the "keto flu". These include fatigue, headaches, nausea, increased thirst, and bad breath. Although these symptoms can indicate your body is transitioning, the most accurate way to tell whether you're in ketosis is to test your ketone levels.

How to Measure Ketone Levels

Acetoacetate, acetone, and beta-hydroxybutyrate are three types of ketones, and you can measure them through your urine, breath, and blood.

You can measure your acetoacetate levels through your urine with a ketone urine strip. It will turn to different shades of pink or purple depending on the ketone levels of your urine - the darker the color, the higher the ketone levels. While urine strips are a cheap way to tell whether you're in ketosis, they aren't as accurate as following tools.

You can measure your acetone levels with a ketone breath meter. It will flash a color to tell you whether you've reached ketosis and your ketone levels.

Beta-hydroxybutyrate levels are measured with a blood ketone meter. It works similarly to a tool that measures blood glucose levels at home, also known as a glucometer. Use the small accompanying pin to prick your finger and draw blood and let the top of the strip touch your blood. A blood ketone range of 1.5 to 3.0 mmol per liter is perfect for maintaining the state of ketosis.

Why Do Some People Take Longer to Reach Ketosis?

Various factors including your metabolism, age, exercise level, and carb, protein, and fat intake can affect the time it takes to reach ketosis.

Many times, taking longer to reach this state is because of eating more carbs than recommended for a keto diet, as it can stop your body from producing ketones. So, you may need to further reduce your carb intake.

Another common reason is not eating enough fat. You should consume around 65% of your daily calories from fat, 30% from protein, and 5% from carbs.

Eating too much protein on a ketogenic diet can also make it more difficult to reach ketosis because it can encourage your body to convert amino acids from protein into sugar. And too much sugar can prevent your body from producing ketones.

Lifestyle factors, such as sleep, exercise, and stress can also affect the time it takes to enter this state. So, if you're having trouble entering ketosis, see whether you're dealing with any of these issues.

How to Reach Ketosis

Below are a few tips to help you enter ketosis faster:

• Eat 20 to 50 grams of carbs per day as this will encourage your body to produce ketones. If you're struggling, stick to the lower end of the scale.

• Track your carb intake as this can help ensure you're eating 20 to 50 grams of carbs per day and not misjudging your carb intake.

• Be aware of hidden carb sources - many sauces and dressings are high in carbs.

• Increase your consumption of healthy fats. Strive to get at least 60% of your calories from quality fats, such as extra virgin olive oil, avocados, meats, eggs, nuts, and fatty fish.

• Limit eating at restaurants as this can make it harder to track your carb intake.

• Consider intermittent fasting as it can help your body change its fuel source from carbs to fat.

• Exercise more because physical activity can drain your body's glycogen stores, encouraging your liver to increase its production of ketones.

• Test your ketone levels regularly, as this will tell you whether you're in ketosis or need to adjust your diet.

Products to Help You Enter Ketosis Faster

There are a couple of products that can help increase ketone levels faster. Aim to use only natural products with no filler or additives.

• BHB salts: BHB salts are supplements that contain a ketone (BHB) bound to a mineral, such as potassium or sodium. When you consume these supplements, the salt dissociates into its ions and releases BHB, raising circulating concentrations of BHB in the blood.

• MCT Powder: MTC powder can also boost your body's ketone levels rapidly.

• MCT Oil: MCT oil works faster than MCT powder but isn't as convenient. Ensure you keep it in the fridge and take a tablespoon when you need some energy. Or when your ketone monitor says you’re ketone levels are low.

It Doesn't Take Much Time to Reach Ketosis

While a ketogenic diet isn't for everyone, it may help you reach your weight loss goals. As we mentioned, it typically takes two to four days to get into ketosis.

However, the time frame may be longer for some people, depending on factors like age, metabolism, current carb, protein, and fat intake, and level of physical activity. Sleep and stress may also affect the time it takes to reach this state.