Reaching ketosis can vary from one day up to a couple weeks, it all depends on your body. It can take people with a higher insulin resistance even longer. For this reason, a ketogenic diet is not a diet you just impulsively choose to go on and off any time you want. It takes time for your body to adjust and get into a state of ketosis.
Now, how fast the process of switching to burning fat as fuel instead of carbs depends on what you’re eating, your body type and your activity level.
Here are some helpful tips to get you into ketosis:
• Limit your carb intake to under 20g total carbs per day
• Consume a high-quality MCT oil, it is easily absorbed and converted into ketones in your liver
• Consume at least 65-70% of your calories from a high-quality healthy fat source
• Limit protein to an adequate amount to sustain muscle mass
Being on the ketogenic diet you will get into a state of ketosis, as long as you’re eating a high fat diet consisting of healthy fats, high-quality protein and low carbohydrates.
So, you’ve raised your fat intake and limited your carbs, you’re wondering how do you know you’re in ketosis?
The best way to tell if you’re in ketosis for sure, is to measure. There are 3 ways you can measure your ketone levels:
One of the easiest ways is to use ketone test strips, which are very similar to pregnancy test strip. You can use the strips one of two ways. You can pass the indicator end of the test strip through your urine as you urinate or you can collect urine in a clean container and dip the indicator end of the test strip in it. This is a good way to track when you are just starting out. Unfortunately, once you have been on the Ketogenic diet for about 6 to 8 weeks the ketone test strips can stop working for you. This is because your body had become more efficient at using the ketones your body is producing, instead of letting them spill out through your urine.
There's are also Breathalyzers that you can use. Breathalyzers check your ketone production by analyzing the acetone (a type of alcohol) in your breath. Acetone is a byproduct of being in ketosis and will always be present when in a ketogenic state.
Lastly there are blood testing meters A ketone blood meter measures the amount of ketones in your blood and it works the same way a glucose meter does. You prick your finger in order to draw blood, you place your blood on the test strip and wait for your reading.
If you’re not testing your ketone levels here are a few signs to look out for:
Decreased appetite, increased energy levels, dry mouth or a metallic taste in your mouth, increased thirst and urination and keto breath which may be more apparent to others than yourself
After a few days (to a couple weeks) of being tired and having the keto flu you will start to experience an increase in your energy levels and have clearer thinking. You will also experience an obvious reduction in your appetite as your body becomes more efficient at using fat as fuel. You’ll feel great as you start to eat two or even one meal a day and inadvertently start intermittent fasting.
Each of these options have their own pros and cons and can vary widely in price. You should choose the device that works best for you.