Ketosis For Weight Loss On A Low-Carb Diet
The word is out… the ketogenic diet is one of the hottest, most effective ways that many people have chosen to lose weight fast.
If you don’t already know, the keto diet works by helping your body switch from burning sugar for energy — to burning fat. Basically you reduce your carbohydrate intake to below 50 grams a day (sometimes below 25 grams), and within a few days’ time your body makes “the big switch”. Using fat as fuel rather than sugar (carbs).
The requirement for “the big switch” to happen is that your body go into ketosis.
It sounds like a scary medical term — not to be confused with ketoacidosis (which is a serious, yet unrelated health issue that you need not worry about). But there’s nothing wrong with ketosis. In fact, ketosis is your best friend on a low-carb ketogenic diet.
BUT… (and there’s always a “but”)… it can take some time for your body to get there.
In this article, we’ll examine a few ways to help you get into ketosis that much faster — so you can light a fire under your butt and start melting that fat clean away!
Ready? Let’s go.
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A Word About The Keto Flu
Most of us get a major chunk of our calories from carbs and protein. With the keto diet, most of your calories will come from fat instead. It takes time for your body to get the message that “hey… we’re no longer going to do this thing we’ve always done for literally like, ever”. And during the time of transition, you may experience carbohydrate withdrawal symptoms such as mood swings, nausea, drowsiness, lethargy, etc.
In industry terms, this is known as the ‘keto flu’. It’s par for the course.
And while uncomfortable, it’s nothing to really worry about. Your body is just adapting.
Stick with the keto diet and in a week or two, you’ll be just fine.
3 Simple Tips To Get Into Ketosis Fast!
1- Fat Fast To Enter Ketosis
One of the best techniques to getting into ketosis ASAP so you can start to lose weight straight away will be to eat natural high-fat foods.
No carbs, no sugar. The key is to eat mindfully. You must be attuned to your body. Eat only when you’re hungry and stop when you aren’t.
For this fat fasting protocol to work, you MUST be very strict.
The smallest deviation will thwart your attempts to reach ketosis.
This is an extreme method that requires total adherence and dedication. Even a small sip of soda can undo the entire process. It’s that sensitive.
While it may seem a bit unpleasant, the rewards for all this effort are fantastic. You’ll be able to see 8 to 10 pounds of weight loss in a week!
While a lot of it will be water weight, you’ll lose fat too. Plus, the weight loss motivation from this will be incredible!
From here on, you can get started on the regular keto diet where you can introduce some carbs, because your body will have made the big switch.
A simple, effective and relatively popular way to fat fast for ketosis is the egg diet.
2- Intermittent Fasting To Get Into Ketosis
Even if you’re not on the ketogenic diet, fasting can still help you reach a state of ketosis. That’s why intermittent fasting is so powerful. It works by eating all your day’s food within a small time frame, and fasting the rest of the time.
For example, if you are using the 16/8 intermittent fasting diet plan, you’d be fasting for 16 hours and eating all your day’s food within an 8 hour window. So, let’s say only eating from 12pm to 8pm.
How Long Do I Need To Fast To Enter Ketosis?
Fasting for 16 hours a day should create a state of ketosis that will help your body to burn fat for fuel instead of carbs. If you can fast for 20 to 24 hours, that will be even better. But start with 16 and then use a cheap set of ketone test strips to see if you’ve reached your goal of getting into ketosis.
It’s important that you still watch your carbs during your feeding window if you use the intermittent fasting approach to getting into ketosis. You don’t want to do all that work fasting then eat a heap of carbs and blow it straight away. Keep that in mind!
3- Try 5/6 Small (VERY Low Carb) Meals A Day To Enter Ketosis Fast
Another way to reach ketosis quickly will be to consume 5 or 6 small meals spread throughout the day. This is like ‘grazing’… and it’s different from gorging on 3 large meals.
The 5 or 6 small meals you have will contain no more than 200 calories each. Ideally, you should be getting most of your calories from natural fats and a very small amount from protein. It’s best to avoid carbs as much as possible — even lower than you would on a regular ketogenic diet.
Final Thoughts On Ketosis And Weight Loss
Do note that if you wish to lose weight, exercise is still important to boost your metabolic rate and burn more calories. Exercise will also help you enter ketosis much more quickly — especially if you combine it with any of the tips above.
Keep in mind that while the keto diet helps your body switch from burning sugar to burning fat, you’ll also need to be at a caloric deficit if you want the weight to come off.
It can be tricky to be on a ketogenic diet because 1 gram of fat contains 9 calories, whereas protein and carbs just contain 4 grams each.
BUT… the beauty of fat as fuel is that it helps you stay fuller for longer (especially when combined with protein).
So, while it’ll be easy to over-consume calories if you’re not careful, you’re likely to feel fuller much more quickly, and may eat less automatically as a result.
Still, pay close attention to your caloric consumption. Watch what you eat and make sure you exercise too!
If you can balance both these objectives, your body will enter a state of ketosis and the fat will melt off faster than you ever thought possible.
Related Keto & Weight Loss Posts:
- Here’s EXACTLY How The Ketogenic Diet Works For Weight Loss
- 8 No-Bake Keto Dessert Recipes That’ll Blow Your Mind
- 10 Easy-To-Fix Reasons Why You Aren’t Losing Weight