As you are here searching for how long does it take to get into ketosis, i hope you have a clear idea on what is ketosis. Ketosis is the primary goal of keto diet. You have started keto diet to lose weight. And you will lose weight when you will get into ketosis.
On this day we are going to talk about how long does it take to get into ketosis.
Ketosis occurs when insulin levels are too low due to reducing carbohydrate intake enough that a person’s liver can convert fatty tissue and fats consumed in the diet into a fatty acid known as ketones, and then burn the ketones for energy.
Now that you know what ketosis is, let’s talk about how long does it take to get into ketosis.
How long does it take to get into ketosis
Well, “how long does it take to get into ketosis” will depend a lot on your body and your metabolism. It will depend on how much you are used to eating carbohydrates.
It will also even depend on the imbalance of hormones. In other words, if you are in menopause or have an imbalance of cortisol hormones or insulin because you are eating too many carbohydrates or because you are stressed or sleepless, this could also affect the situation of how long does it take to enter ketosis.
But to give you an idea, in general, to get into ketosis it takes between 3 to 10 days.
Why 3 days minimum? Well, our body usually prefers to use glucose for energy, therefore, it will first use the glucose that we have in our blood that comes from the carbohydrates that we consume in our food.
Once that glucose is depleting because we have stopped consuming carbohydrates, the body will begin to use the glucose reserves (called glycogen) that are stored in the liver and muscles.
When glycogen stores begin to run low, then the body will activate another mechanism called gluconeogenesis. This mechanism converts amino acids (protein) and fats into glucose. In this way, the body continues to have some glucose available for its energy needs.
But since this process of gluconeogenesis is a process that requires a lot of energy to carry out, there will come a point where the body will only use this process of gluconeogenesis to produce the minimum glucose that certain organs of our body need to function properly.
This is where the body will only begin to use fat as its primary source of energy and will become more effective at burning fat.
In reality, the body begins to use fat from around 12 hours after starting to fast, however, during this time it is also using glucose. In other words, after 12 hours, the body uses a little fat for energy, but glucose is still its main source of energy.
As the fasting time passes and the glucose reserves are depleted, the body begins to use fat as its greatest source of energy. This can take around 3 days.
However, we are not going to eliminate all foods completely from our diet. We are simply going to dramatically reduce carbohydrate intake, and therefore it could take more than 2 days to get into ketosis.
For people who are relatively healthy … people who do not have such a slow metabolism or who are not so used to eating so many carbohydrates, these types of people can start ketosis as early as 3 days after they stop consuming carbohydrates. .
Even, this type of people can enter ketosis before 3 days if they have a flexible metabolism, that is, a metabolism that can burn fat when there are no carbohydrates available to use as energy. A flexible metabolism is achieved when someone fasts, exercises frequently, or has previously undergone the keto diet.
However, if you are a person who consumes a lot of carbohydrates, has a slow metabolism, or has problems with your hormones, then it will take much longer to fully enter ketosis. There are people who take between 7-10 days to enter ketosis and others that take up to weeks.
Many times people get frustrated when they do not get into ketosis within a week or so. But it should not be like this. I hope now you have a clear idea on: how long does it take to get into ketosis. However if you exceed 10 days, and you are yet to get into ketosis; then you can follow the following tips to get into ketosis faster:
Error That Will Prevent You From Entering Ketosis
If you have been doing the keto diet and have been doing it perfectly for 24, 48, or 72 hours, you are a hair’s breadth away from ketosis.
But if you give in to temptation and eat carbohydrates, sugar, a chocolate … the only thing you are going to do is spoil all the progress you have made and you will have to start from scratch.
Because your body, when you give it carbohydrates or give it sugar, it no longer sees itself in the need to burn fat for the energy it needs. So then all the facts that we have told before on how long does it take to get into ketosis will be of no use.
In other words, these 3 days that you have disciplinedly carried where you have exerted yourself and sacrificed, will go to waste.
Do not be fooled and think that because you already lost 3-5 pounds of weight during these first days of doing the keto diet, you can already cheat a little. Don’t be fooled into thinking that these 3-5 pounds you lost is fat your body burned.
No, no, no friend.
Not because you are losing weight, it means that your body has already entered ketosis and is already burning fat. NOT. These 3-5 pounds you lost are simply water. It is the water that your body released when using glucose reserves.
Each gram of stored glycogen (the glucose that our body stores) is attached to 3 or 4 grams of water. Therefore, when our body uses these glucose reserves, all this water is released and we eliminate it when urinating.
So that weight you are losing at the beginning of the keto diet is NOT fat. Its only water. this weight that you have lost has no connection with getting into ketosis.
So don’t kid yourself and think that you can already cheat a little because you already burned a little fat. No friend. The only thing you are going to achieve is to throw all your effort away and you will have to start from the beginning.
Have a stevia-sweetened tea. Have a mineral water. Drink plenty of water. You can even make a smoothie from strawberries, raspberries, or blackberries as these fruits are low in carbohydrates and are allowed in the keto diet as long as they are eaten in limited quantities. A half cup of strawberries, raspberries, or blackberries will not get you out of ketosis.
Just do not cheat yourself. If you do that, no one and no suggestion can ever help you to get into ketosis.
So after all this discussions, I hope now you understand that how long does it take to get into ketosis actually depends on you and only you.
Proper meal management can help you get into ketosis smoothly and easily. Whereas inappropriately having carbs will always spoil your keto life. And you will always keep on searching how long does it take to get into ketosis.
Please do not do this. I hope this will be your last search for how long does it take to get into ketosis. If you have any other query, please do comment.
See you soon!