A keto diet helps to alter our natural metabolism process and induce ketosis where the body burns fats to produce energy. As the body starts to break down fat instead of glucose, it starts to build up acids in the blood called ketones. The ketones then excrete from the body through sweat, urine, etc. The presence of ketone bodies indicates that you’ve entered ketosis.
A keto diet is an excellent low-carb diet to shed the extra weight. Keto diet is rich in fat which is more filling, therefore, you’ll not be as hungry as you might feel with the other diet plans. Keto diet is also proven to be very helpful for people with type-2 diabetes as it helps to control the blood sugar level.
How Long Does it Take to Get into Ketosis?
It’s not possible to tell the exact time frame that’s required to get into ketosis. Everyone’s body is different and pinpointing the accurate time is merely impossible. However, it takes around 1-3 days to enter ketosis.
However, the process can start as early as 12 hours, however, it’ll only be mild ketosis and once you reach the ketones level of 1.5-3 mmol/L, you may start to notice the changes. There are multiple steps the body needs to complete to enter ketosis.
The first step is to deplete the glycogens. As you stop eating carb during a keto diet, the body starts using its stored glycogen to help raise the blood sugar level. The insulin rate drops due to the low availability of carbohydrate as well.
The insulin drop triggers the fatty acids to break down and the body starts burning fats to produce energy. The liver will start generating ketones within the next few days to meet the energy demands of the body.
Tips to Induce Ketosis
Increased Physical Activities
Exercise helps to deplete the stored glycogen in the body. Our body usually burns glucose to produces energy. It may take some time for the body to use fat instead of glucose therefore, it’s common to feel fatigued during the first few days or weeks of the ketogenic diet.
Reduce the Carb Intake
Ketosis takes place when the body is deprived of carbohydrate and uses fats as the primary fuel for energy. Ketogenic diet strictly restricts the carb consumption and limits it to a maximum of 35g per day. If you want to induce ketosis then make sure your carb intake is within the given limits.
Intermittent fasting has been proven to be an excellent way to put your body into ketosis. However, before you start with the fasting, make sure you consult with a registered doctor to ensure your body is capable enough to work with this process.
The ketogenic diet is an excellent way to lose weight rapidly. Your body needs to get into ketosis so for the diet plan to work. However, there’s no definite time limit for the diet plan to work. If you follow the strict keto routine, you’ll be able to reach ketosis within 72 hours.