How to Get Into Ketosis (Keto diet): Cut Carbs, Try a Short Fast, and More

The Keto diet is a diet that involves restricting our intake of carbohydrates and sugars and instead, increasing our intake of fat. When we eat carbohydrates and sugar, the body turns them into glucose, which we run off for energy.

So, if we significantly decrease our intake of these foods, then the body turns to another source of energy. Fat. When our systems are so high in glucose, the fact that we eat stores in the body. But when stop eating so much glucose, we run off fat as our energy and we burn it relentlessly.

This state is referred to as ketosis. This results in a drastic shedding of body fat, as well as multiple other benefits which we will explain later on. But, long story short, cut the sugary foods and bring on the fatty ones.

How to Get Into Ketosis

Particularly at the beginning of your keto journey, it’s important to gather an understanding of how to measure your net-carb intake. It’s pretty straightforward – fiber counteracts carbs, so net-carbs are the carbohydrate content that food contains, minus its fiber content.

Yes, it’s true; particularly during the early stages of your transition to keto, you’re going to have to become a label reader.

There are different ways you can eat a low-carb diet. You can take the liberal route, which is where you aim for a net carb intake of 50-100 grams per day.

It is unlikely you will enter a full state of ketosis like this, but you will likely lose fat a bit easier as the body has less glucose to burn before it accesses the fat. You can take the moderate route, of 25-50 grams of carbs per day.

This will greatly increase your chances of entering ketosis. But a ketogenic diet means eating 0-25 grams of carbs per day. Sticking to this consistently will enter you into a state of ketosis. We have some pointers that will help you get there without straying from the track.

First and foremost, reduce your carb intake.

You’ll get good at checking the label for carb content and subtracting the fiber away from it to work out if the food you’re wondering about is suitable for a keto diet. And as time wears on, you’ll have to check the label-less and less as you learn what works and what doesn’t.

Ensure you eat enough fat.

The beauty of the keto diet is that you can now pile in the fat. Fat supplies your energy, so make sure you are getting enough of it. Roll in mayo, shower in butter. Also, eat plenty of protein and low-carb veggies and you’ll be golden.

While eating enough protein is important, it is key to not eat too much of it.

We recommend 1.2-2g of protein per kg of reference body weight per day. So, for example, if I weigh 80kg, I would eat 96-160g of protein per day. This is because amino acids from protein foods can be converted to glucose, but that is very rare. Nonetheless, better to stay on the safe side and keep on track to ketosis. Avoiding snacking and adding intermittent fasting will aid your path to ketosis too.

Exercise.

Exercise is always important. Any kind of exercise on a low-carb diet can moderately increase your ketone levels.

Manage your sleep and stress levels.

Sleep deprivation and stress hormones raise blood sugar levels, slowing ketosis and weight loss.

Supplements are not required for the keto diet.

There are some you can buy, but it is not necessary for getting to ketosis.

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About author

I am certified in addiction counseling, public health, health education, mental health and I am also an AIDS-certified registered nurse with more than 30 years of experience and founder of Hindi health point