Ketosis is a state where your body is burning fat for fuel. Usually, there will be ketones in your blood (which is nothing to panic about) and your weight will drop off much faster. You’ll want to monitor your ketosis with ketone urine testing strips to make sure all is safe. It’s best to speak to your doctor first before embarking on any diet or exercise program.
To reach a state of ketosis, you’ll need to train your body to burn fat for fuel. The best way to do that will be to get most of your calories from fat. You daily diet should consist of about 20 to 50 grams of carbs, and 20 to 25% of your calories should come from protein. All the rest should come from fat.
This is a very fat-rich diet. By eating the fats, your body will realize that it doesn’t need to retain fat stores. It has ample amounts of fat coming in. So, your body burns your fats more readily. This is the reason why the keto diet is so powerful. It encourages the body to release the fat it’s clinging on to. There are a few ways you can speed up this process.
- Intermittent fasting (IF)
On its own, IF is a very powerful protocol. But when combined with a ketogenic diet, it is unstoppable. You will reach ketosis much faster and burn off the fat at your fullest potential. Your body will be burning as much fat as it can within a given period. While you won’t see results overnight, your fat loss journey will be greatly accelerated and you’re losing weight optimally.
- Exercise often
Engage in daily exercise that will help to deplete your glycogen stores. Ideally, you may wish to consume all your carbs in one meal. In the keto diet, it’ll probably not be much anyway. Once you consume the carbs, your glycogen stores will be filled. The best way to drain them will be to exercise an hour or so after your meal. If you consume your carbs early in the day, the training session will deplete the glycogen reserves and leave your body in fat burning mode for the rest of the day.
- Be patient
This may seem counterproductive. How does being patient speed up ketosis? Simple. You get out of your own way. It may take up to a week for your body to reach ketosis. Many people are impatient and expect to be in ketosis after 24 hours or two days. If it takes longer, they try to do more by eating more fat or exercising even harder. Two things can happen here, you end up in a caloric surplus that leads to weight gain, or you exercise to a point where your body is burnt out. Fat loss becomes even more difficult. The goal is to approach the keto diet gradually and sensibly. If you follow the rules, you will be in a state of ketosis anywhere from 4 to 7 days. Give yourself that time to adapt.
A ketogenic diet is a slightly tricky one because you’re only in control for about 50% of the time. The rest is up to your body – at least initially. Once you master it, you’ll never look back. This is one of the best diets for weight loss. Period.