The keto diet is a popular way for those who want to achieve weight loss. Individual factors notwithstanding, it will take some time between ten to twenty-one days for your body to transition to using up ketones primarily for fuel. This is if you stick to a caloric deficit of about 500 calories daily.
In addition, the degree of starting to see noticeable changes in weight will vary depending on the individual. This is attributed to individual factors. Therefore, sustainability is a more important factor than short-term weight loss results or timing.
HOW LONG DOES IT TAKE TO SEE RESULTS ON THE KETO DIET?
You know you have made the right decision the moment you pledge to switch to the ketogenic diet. This type of low carb, high healthy fat diet works by helping your body run on ketones instead of glucose, a type of sugar found in carbohydrates.
There are numerous benefits of following the keto diet plan such as weight loss, weight retention, increased High-Density Level (HDL) cholesterol levels, and reduced levels of blood sugar, triglycerides, and insulin.
The time it takes for one to get into that metabolic state of ketosis varies from one individual to another. Additionally, you can only unlock the wonders of this diet plan after your body gets into ketosis.
The best way for you to achieve this state is by restricting your carbs intake drastically to less than 50 grams per day. This will mean that the glucose in your bloodstream and the glycogen stores in your liver and muscles run low and eventually get depleted, hence your body will transition from burning fatty acids to ketones as its main energy source.
Generally, if you reduce your carbohydrate intake to between 20 to 50 grams per day, then you should achieve ketosis within two to four days, but to really see huge results, you should strictly adhere to the diet for a minimum of 3 months.
As earlier mentioned, the duration will vary from one person to another. The following are some of the factors that will affect the time taken to achieve ketosis; your daily fat intake, your typical carbohydrate intake, your daily protein intake, you’re your metabolism and your physical activity levels.
An example of carb intake: if you are used to eating a moderate or low carb diet before starting on the keto diet, you will take a shorter time to enter ketosis than someone who typically eats a high carb diet. Why is this so? Because the body must first fully use up its glycogen reserves before it can enter ketosis.
HOW LONG DOES IT TAKE TO LOSE WEIGHT ON KETOSIS?
There is a notion that if you want to achieve weight loss, you must adopt a certain eating style or diet plan. Yes, this is true but not in the literal sense of the statement.
The only sure way to shed off some weight is by eating a few calories as compared to the ones you are burning daily. The diet plans only come in to outline a specific framework to make lowering your daily calories feel much easier.
When you want to lose weight on keto, you have to understand that just as Rome was not built in one day, this process too will take some time. This will of course vary with your consistency and dedication and individual factors so as to achieve the type of weight loss that you want.
For you to lose weight, your body must be on a caloric deficit, that is, eating fewer calories than you burn out. Moreover, when your body is in ketosis, it will have higher levels of ketones which in turn play a big role in appetite suppression. This will ensure that you do not overeat but instead eat just the right amount of calories for you to shed off some kilos.
All in all, this will take anywhere between one week to several weeks before you can see some noticeable changes in weight.
HOW CAN I GET INTO KETOSIS IN 24 HOURS?
As crazy as it seems, you can actually get into ketosis in a day. Yes! You read that right. However, this is only for those who are willing and brave enough, and who think that waiting for the usual 2 to 4 days to achieve ketosis as being too slow for them. The process is a painful one and which I do not recommend at all, however, here are the hacks to achieving a state of ketosis in under a day.
Embrace the glucose-burning power of fasting. You will have to forget about food, and for you to have a much easier time while on the fast, try eating low cab meals in the moments leading up to your fast. This will ensure that you are less likely to experience the physical and mental crash that comes with fasting.
Fasting forces your body to use up all the glycogen stores for fuel, hence creating ketone bodies that it will use as an alternative source of fuel. However, this alone will not make you get into ketosis in a day.
An exercise plan that involves burning a lot of carbs. This will involve resistance training or a high-intensity cardio kind of exercise to enable your body to deplete glucose reserves fast, and prime your body to start producing ketones.
Examples of workouts to engage in include running, biking, kickboxing, and HIIT- high-intensity interval training.
A point to note is that you will have to exercise in the morning. This way, you will use up most of your glucose reserves early on in the fast. Why do we want you to exercise early on in the fast? The science behind it is that exercising messes with the accuracy of the ketone and blood glucose readings.
This is attributed to the hormonal response to exercise which causes the release of the stored glycogen from the skeletal muscles and the liver, hence temporarily raising your blood glucose levels. However, you will have to pay attention to something else if you want to get into ketosis in 24 hours.
Always stay on top of your minerals. When your glucose reserves run out in such a short period of time, so is the amount of water- a lot! Along with the water loss, you also lose water-soluble minerals such as magnesium, potassium, and sodium.
However, if you want to remain healthy and in a state of wellness throughout the day, you must manage your minerals. Additionally, if you are boosting your keto journey with a day’s regimen of exercise and fasting, then a mineral supplement that has lots of bioavailable magnesium, potassium, and sodium is absolutely necessary.
HOW DO YOU KNOW WHEN YOUR BODY IS IN KETOSIS?
There are ways to know if you have achieved ketosis. You can tell this when you have reduced weight, experience decreased hunger and appetite suppression.
While your body is transitioning into that metabolic state, you will more certainly experience what we call the ‘keto flu.’ These are a variety of symptoms that include; feeling fatigued although for a short while, having bad breaths, dry mouth, increased thirst, reduced frequency of urination, changes in the bowel movements – constipation or diarrhea, having trouble sleeping, headaches and nausea.
However, while the above signs and symptoms are a good indicator that you are entering / and have achieved a state of ketosis, the best way to be sure is by testing your body’s ketone levels.
HOW TO MEASURE THE BODY’S KETONE LEVELS.
There are 3 types of ketones that are measured using separate tests. These are acetone, acetoacetate, and beta-hydroxybutyrate. The methods and tools used in measuring ketone levels are an accurate way of letting you know whether you are in ketosis or not, and the changes that you must make to enter or maintain this metabolic state, as compared to relying on the symptoms to tell.
Acetone is measured through the breath, using the ketone breath meter. The meter will flash a certain color indicating whether you are in ketosis and the level of your ketone levels; high or not. According to studies conducted, the ketone breath meters are said to have a fair degree of accuracy.
Acetoacetate is measured through the urine using a ketone urine strip. The strip will turn various shades of purple or pink depending on the urine’s ketone levels. You will know that your urine contains really high levels of ketones when the strip turns into darker shades of pink or purple. The good thing about using this method in testing ketone levels is that the urine strips are cheaper and simpler to use compared to other tools. The downside of this method is that it has a low level of accuracy in comparison to the other methods. In addition, the urine strips do not measure circulating ketones but only the ones that are leaving your body.
HOW LONG SHOULD I REALLY FOLLOW THE KETO DIET FOR?
The short answer is for as long as you can sustain it and are reaping the benefits or have achieved your goal, as in the case of weight loss. For you to see a huge change takes about a month if you strictly follow the keto diet. However, to avoid weight gain and hence sabotaging your keto efforts, you will have to put in the work by eating well.
Also, for as long as your blood markers are within the recommended levels and so is your weight, there is no harm in doing keto for the long haul.
WHAT SHOULD I EXPECT WHILE FOLLOWING THE KETOGENIC DIET?
In the short- term, you will experience the keto flu. These are the symptoms that you experience as your body is trying to adjust to the high fat, low carb diet. The keto flu symptoms entail extreme tiredness, headaches, nausea, insomnia, and increased thirst. Not everyone gets to experience all these though.
In the long-term, you will most likely experience nutrient deficiencies, hence it is advisable to stick to the diet for a maximum of six months. Also, you can cycle in and out of this diet plan throughout the year.
HOW LONG DOES IT TAKE TO GET INTO KETOSIS WHEN FASTING?
After fasting for a whole night, ketone levels can get to about 0.1 to 0.5 mmol per liter. This is just below the official threshold for ketosis. However, fasting for two days can increase circulating ketones to about 1 to 2 mmol per liter, which is well within the range of 1.5 to 3.0 mmol per liter, required to maintain a state of ketosis.
If you are concerned about your weight and want to shed off some pounds, it is better to create a weight loss plan for eating and exercise which you can adhere to, instead of choosing to go keto and you know very well that you cannot keep up with the strict rules.
Trying to reach the promised land of nutritional ketosis in just 24 hours is not recommended. It will leave you hungry, sore, and tired. As a result, it is best to take your time to achieve nutritional ketosis- eat a normal keto diet, balance your minerals and electrolytes, and exercise regularly. This way, you can achieve ketosis in a comfortable manner and reap all the health benefits that accompany this state- an increase in circulating ketones, controlled levels of insulin, triglycerides, and blood glucose.