This guide is for those who are starting a ketogenic diet for the first time and want to know how to get your body into ketosis faster. When trying to get into ketosis the first time there are no shortcuts or quick hacks. Before you can get into ketosis you must do the work and prepare your body to be able to utilize the ketones.
If you are a more experienced keto dieter and dropped out of keto after a cheat day and want to get back into ketosis within 24 hours click here.
To enter ketosis is not an easy step-by-step process. It will take a long time to repair the damage to your body, your adrenal system and your metabolic functions from eating, refined, processed and allergenic foods for years.
First, you must start eating a clean ketogenic diet, then you can follow the below steps to make the process of getting into ketosis faster.
9 Tip on How to Get Your Body into Ketosis Faster
1. Get Enough Electrolytes and Water
A lot of you are malabsorptive. For every 1 gram of carbs you eat, your body holds on to 2.8 grams of water. So when you drop your carbs you also drop a lot of cellular water via the kidneys. This creates a cascade of problems with your water balance, electrolyte problems, headaches, benign heart palpitations from the loss of potassium and constipation.
The electrolyte balance and the water balance via the kidneys will rebalance but it takes time. So if you notice these reactions that’s whats going on. Make sure you get enough water but not too much because you can make the cells burst and then not be able to hydrate the cells. You’re just drinking but you’re not hydrating.
Himalayan salt is great. 8 to 10 oz of water with 1/4 to 1/2 teaspoon of the salt will help with a headache. It may not help with the palpitations. That may be due to a stress response because your bodies no longer running on stored glycogen. You might be having an anxious response. Know the different between palpitations and anxiety.
2. Get Enough Magnesium
If you’re doing keto your cells are depleted of magnesium. It’s my number 1 recommended supplement for people on the keto diet. To help keto-adapt make sure that you get enough magnesium.
It helps as an electrolyte and slows down the cramping effect but it also helps relax you and thus helps with constipation.
Use Magnesium citrate if you have constipation. Otherwise, use Magnesium Malate for just getting your magnesium. You can get magnesium transdermally through Magnesium Lotion or through Epsom Salt to soak in. You can add salts with magnesium to your food like Himalayan Pink Salt or Sea Salts.
3. Get Enough Sleep
Sleep is a huge factor in how to get your body into ketosis faster. You have to get REM and dreams. You have to get enough deep sleep to actually use those viable ketones that we’re trying to break down during the day.
Sleep 8 hours at night to go with the circadian rhythm. Go down when the sun goes down, you want cortisol to drop and melatonin to rise so your body will start to use these ketones.
Your skin and eyes can detect light and it affects your visual cortex and midbrain, so there’s no such thing as a night owl. We are all early birds but we have primed and conditioned ourselves to have a lot of cortisol at night and not enough in the morning.
Turn off the technology, the light from the technology messes with your midbrain and the midbrain is going to be connected to my adrenal glands. Now the adrenal glands are going to want to crank up the cortisol at night. If your cortisol is off your adrenals aren’t functioning properly. Our adrenals put the body in balance. Most of us aren’t in balance. We’re so cranked up and jacked up that what we see as having energy or feeling normal is not even real anymore.
That’s what’s preventing many of you from getting lean.That’s all you care about is getting lean but the point is that you want to get into ketosis faster. The window between 9:30 pm and midnight is when the magic of making ketones happens.
4. Track Your Progress
Blood ketone monitor and dual glucometers are a good guide to help with whats going on with your blood sugar and ketones but you have to track and journal everything.
You can’t just rely on urine or breathalyzers. You do want the blood ketone and glucose readings, they are equally important, but you also want to track everything that stresses you out. Compare your energy levels, mood or any physical changes or emotions to your blood ketone and glucose levels to help you know how the food you eat affects the numbers and how you feel.
Use your dual glucometer, and test glucose in the morning on an empty stomach, and write a journal based on everything in your day, write bullet points so you can draw a line between your glucose levels in the morning and eventually your ketones readings. Their’s no point in testing you ketones if your glucose is too high. If your glucose is in the 90s theirs no point to even use the ketone strips at that point. If your glucose is too high you can’t keto-adapt and your ketones are wasted down the toilet.
5. Get Enough Fat
Another thing that’s going to help you keto-adapt faster is to get 200 grams of fat. You need the gallbladders caloric acid and enzymes to break down that fat and they have to function well.
Also, don’t drink water while you’re trying to break down fat because you’re going to neutralize the stomach acid and have a hard time breaking down the fat. So with that said make sure that you absolutely get enough fat in. Most important is animal fats. Animal fat has poly and mono and saturated fats, all 2 fatty acid profiles in one, which is what we’re made out of. 50% of your fat should be animal fats, the rest should come from vegetable fats like avocados and oils like MCT oil. If your vegetarian you need to get yourself some butter, fish oil, fish eggs and hope you can tolerate it.
If you’re having adrenal issues take it light and easy. Build your stamina up. I don’t suggest HIIT (high-intensity interval training) right away especially women whose glucose goes out of control. Men that are fit and healthy and don’t drink coffee can do HIIT training and workout before 3 PM.
There are many things you can do cardiovascular wise. lf you ride a bike do intervals that are very relaxed, no sprinting. You want to get your heart rate up but not so much that you get your blood pressure too high, so you are not taxing your adrenals. As soon as it gets too hard, coast and let the cortisol drop back down again.
As far as how much protein to take if while exercising; we don’t want protein too high. Men should be under 100 grams but really 70 to 80, women 60 to 70 grams depending on how active you are.
Detox in a soft way. People want to do these harsh cleanses and cleanse for a month. They drop a ton of weight and they’re like at least I got the weight off. Yeah but now your adrenals are overworked, which counteracts the whole point of detoxing the liver. If your adrenals are freaked out your estrogen starts to rise and that gunks up your liver. When you go through stage 3 of adrenal fatigue it’s going to take a while for your hormones to start balancing again.
You want to just detox with lemon water and a high-quality milk thistle in cycles. Milk Thistle is a potent herb that has been proven to detoxify your liver and lemon water causes your liver to produce bile, which helps food move through your body and gastrointestinal tract smoothly.
Milk thistle dosage is usually 1 capsule taken 2 to 3 times a day, preferably half an hour before a meal with a big glass of water. Take it in the morning with your lemon water about a half hour before breakfast; the lemon juice will help your body absorb your breakfast nutrients better. Lemon water also keeps your insulin levels steady by processing your food more slowly and getting more of the nutrients from your food. It also stimulates the liver and flushes out toxins.
Get Vitamin D3. According to the Vitamin D Council Vitamin D increases glutathione in the brain. Glutathione is the major natural antioxidant produced by the cells, participating directly in the neutralization of free radicals and toxins.
Remember to get to sleep earlier because the detoxification process happens when we sleep.
8. Ease Your Stress
The body wants to keep raising the glucose when it thinks it’s under stress. Do some meditation; just 5 minutes every morning can make a big difference. You can just focus on your breathing, but if you want guided meditations there are thousands on youtube or if you prefer; Amazon has many many guided meditations to purchase.
Also, pay attention to the foods you eat. Track in your journal if a certain type of food causes any changes to how you feel. Stress can also be caused by allergens in foods that you think you’re not allergic to but you are.
9. Don’t Go For The Quick Fix
There are products being pushed everywhere saying they’ll help you get into ketosis faster. They do bump up your ketones but they don’t get rid of your high glucose. People who are just starting on a keto diet, their adrenals are overtaxed and if your blood glucose is high there is no way you will get into nutritional ketosis no matter what your ketone reading is.
Better that you change your personality instead of spending money on products that don’t work. Your body is a reflection of your mind and personality.
The 2 most popular keto products right now are the keto urine strips and BHB Salts. So people go and drink this stuff and pee on the strip and see ketones. A lot of people have misperceived idea that they see a ketone reading on a urine strip and think their producing ketones and are in ketosis, but they’re wasting them. They’re in your urine, they’re not in your cells. To get a true reading you need a dual glucometer to read both your blood ketone level and your blood glucose levels.
I hope you now know how to get your body into ketosis faster and know that it is not a quick and easy process. By following the above steps and following a good keto meal plan you will enjoy the benefits of a ketogenic lifestyle that has changed the lives of thousands of people.