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Home arrow Nutrition arrow Keto Diet arrow How to Get Into Ketosis in 24 Hours: Going from Zero to Keto

How to Get Into Ketosis in 24 Hours: Going from Zero to Keto

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Written by Edibel Quintero, RD
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Fact checked by Rosmy Barrios, MD
Last update: September 24, 2023
4 min read 1924 Views 0 Comments
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You can achieve ketosis in a few days by eating a ketogenic diet but if you have no time to wait read this article and get into ketosis in just 24 hours.

How To Get Into Ketosis In 24 Hours

Curious about ketosis? You’re not the only one.

The keto diet is big in America. It’s up there with veganism and intermittent fasting for overall health benefits.

Keto focuses on an aggressive carb restriction and more fat to drive the body into a transitioned state, where fat is burned in place of carbs. It’s called ketosis.

It’s a metabolic process that you need to understand what you’re putting your body through if you’re going to attempt, especially if you’re planning to speed things along.

The average keto diet puts you in ketosis within a few days. If you want to make it in 24 hours, you’re going to have to push yourself to the limit. It’s not recommended, as rushing into ketosis isn’t the safest approach. 

Here’s what it will take to get into ketosis in 24 hours.

How to Get Into Ketosis in 24 Hours?

The gradual transition to ketosis starts with cutting down on carbs, fasting for short periods, and increasing physical activity. The goal is to burn through glycogen stores, so the body produces ketones. With ketone bodies, the body converts fat into fuel.

To get into ketosis fast, you need to reduce your carbohydrate intake radically (if not altogether), do intensive exercise, and ideally, begin fasting right away. Oftentimes, it may mean sticking to just one meal a day.

From the outside, the method for ketosis is straightforward. However, physically achieving ketosis is a lot harder than just plain science.

How to Know if You’re in Ketosis? 4 Obvious Signs

Once you are accustomed to the ketogenic diet, there are some telltale signs to look out for to signal that you are achieving ketosis.

#1 Bad breath

Bad breath is an immediate sign of ketosis, as the body produces acetone. Participants often describe keto breath as metallic in taste with either a sweet smell or an odor comparable to nail polish remover.

While unpleasant, it indicates that the ketogenic diet is working.

#2 You’re losing weight

Most people lose weight fast within the initial days of starting the keto diet. However, immediate weight loss is usually your water weight rather than stored fat.

Afterward, you can begin to lose body fat if you remain consistent. 

#3 Keto flu

Keto flu symptoms include nausea, headaches, sickness, fatigue, and foggy brain, which begin quickly after starting the keto diet.

While not a recognized medical condition, the side effects are said to arise as your body transitions to function without carbs and you enter ketosis.

But keto flu isn’t always a sign that you’ve made it. It may just be your body reorganizing. 

#4 Increased ketone levels 

Ketone production is a trademark of the keto diet.

When you get into ketosis, you produce ketone bodies. Measuring ketone levels is the best way to detect ketones as a practical way to determine if you are in nutritional ketosis. 

Blood ketone levels are the most accurate way to detect ketones. You can find this by using a blood ketone meter. Alternatively, you can check for ketones in your breath using a breathalyzer or urine testing with ketone urine strips.

What to Eat to Get Into Ketosis

Achieving ketosis requires a low-carb diet with high-fat and a moderate protein intake. There are modifications, but a traditional keto diet consists of:

  • 70-80% fat
  • 10-20% protein
  • 5-10% carbs

Here’s an idea of what you can eat on ketogenic diets. 

Healthy Fats

Your high-fat intake must come from healthy fats. Examples include:

  • Fatty meats
  • Olive oil
  • Coconut oil 
  • Butter and lard
  • Avocados 
  • Nuts and seeds
  • Cream cheese

Protein

Too much protein can prevent ketone production, but enough will preserve muscle mass. Try these foods:

  • Lean meat and poultry
  • Cheese
  • Eggs
  • Tofu 
  • Almonds 
  • Greek yogurt 

Carbs

You need to eat fewer carbs, but your carb intake should come from nutritional sources rather than processed foods, i.e., simple carbs. Choose:

  • Low-carb vegetables like leafy greens, broccoli, and cauliflower
  • Nut butter 
  • Berries 

However, to reach ketosis quickly, intermittent fasting is your best option. Cutting your calorie intake entirely will force your body to produce ketones. 

Is It Good for Your Body to Be In Ketosis? 

Ketosis has several health benefits, but it also has adverse side effects. For this reason, we wouldn’t recommend it to everyone. 

Here are some advantages of being in ketosis.

#1 Weight Loss

A ketogenic diet is a primary way to promote weight loss. Ketosis gets your body burning fat, while your high-fat diet keeps you satiated, and fewer net carbs typically reduce your daily caloric intake.  

#2 Blood Sugar Management

A keto diet or low carbohydrate diet can help manage blood glucose levels and support treatment for diabetes in some patients. But you should discuss any change in diet with a doctor first. 

#3 Potential Brain Support

More research is required, but some evidence suggests that nutritional ketosis can support and protect brain and nerve cells. If so, it could help in the management of certain brain disorders. 

How Long Does It Take To Lose Weight When You’re In Ketosis?

It’s impossible to reach a verdict on how quickly you can lose weight with ketosis. Everyone is different, and some may adapt to ketosis faster than others. 

The key variables that impact a weight loss journey through keto include:

  • Your current body weight
  • Your current diet and eating habits
  • Your metabolism
  • Adherence to and consistency with the keto diet

Many people notice fast weight loss in the beginning as the body loses water. But for noticeable fat loss, the best results can be seen within a month.  

A Word From Nutritionist

When you do keto right, you can gain health benefits from fat loss and more energy to better brain function and appetite control.

On the other hand, rushing to reach ketosis can trigger adverse side effects that could entirely put you off the ketogenic lifestyle. It’s best to achieve ketosis in your own time as you slowly adopt the fundamental principles of a high-fat, low-carb diet.

It will limit stress and promote a healthy metabolic transition.

Always consult your doctor before switching diets to ensure it’s an appropriate action for you and your health. Keto isn’t suitable for everyone, especially those with certain medical conditions.

Conclusion

It’s best to reach ketosis gradually, to avoid pushing yourself too hard. A low-carb ketogenic diet demands a lot of patience and hard work, so you can do without the added pressure from time restrictions. 

Take your time and give your body a chance to adapt smoothly.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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HR_author_photo_Edibel
Written by Edibel Quintero, RD
HR_author_photo_Rosmy
Fact checked by Rosmy Barrios, MD
Last update: September 24, 2023
4 min read 1924 Views 0 Comments
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