Want to know how to get into ketosis fast and start burning fat for Energy? If so, then you have to pay close attention to the 5 tips that I’m going to give you. These 5 tips will help you burn glycogen stores even faster and get you into ketosis in less time.
What is Ketosis
Well, if you are not very familiar with the ketogenic diet and do not know what ketosis is, let me summarize it in a few words and in very simple terms.
Ketosis is when your body burns fat for fuel instead of glucose / sugar.
In order to get your body into ketosis, it is ESSENTIAL to reduce your carbohydrate intake to VERY low levels. However, sometimes the body is so used to using glucose from carbohydrates (such as flour, sugar, starches) that it is very difficult for it to make this transition from using glucose to using fat, that is, entering ketosis.
How long does it take for the body to enter ketosis?
Before moving on to the 5 tips, it is important that you know that the average time it takes for the body to enter ketosis is between 3-10 days once you start implementing the ketogenic diet. However, if you implement these 5 tips, you could enter ketosis in up to 24 hours.
Sure … how quickly you will enter ketosis depends on your metabolism and how used you are to eating carbohydrates, BUT if you practice the following tips, you will have an advantage and you will be able to enter ketosis much more quickly.
5 Tips To Get Into Ketosis Faster
The following tips that I have for you work best when done together. However, you can try one tip at a time.
Tip # 1: Do not consume more than 20 grams of net carbohydrates per day.
Many people think that simply by reducing their carbohydrate intake … for example, stop eating tortillas, flour, or bread, that with that they are going to enter ketosis because they are reducing their carbohydrate intake. However, entering ketosis requires a drastic reduction in carbohydrates.
This is usually in the range of 20-40 grams of net carbs per day. But if you want to get into ketosis much more quickly, I would suggest that you consume no more than 20 grams of net carbs per day.
Tip # 2. Do a Fast of 18-24 Hours
Doing a fast will help you burn the glycogen stores that you have accumulated in your liver.
To enter ketosis and begin burning fat, you need to deplete these glycogen stores. And doing an 18-24 hour fast can help your body burn off these glycogen stores and therefore help you get into ketosis much more quickly.
Tip # 3. Do HIIT Exercise and Exercise With Weights
The third tip that I have for you is to do high intensity interval exercise, which is called HIIT training, and to do exercises with weights.
Doing high intensity interval exercises will help burn the glycogen stores in the liver.
And exercising with weights will help your body burn the glycogen stores that you have in your muscles.
So doing these two types of exercises… doing one or the other, or doing a combination of the two, is going to help you get into ketosis faster.
Tip # 4. Consume MCT Oil
Take MCT oil in the morning or during the day when starting the ketogenic diet.
MCT is an abbreviation for “Medium Chain Triglycerides”. It is a type of oil that comes from coconut. It is not coconut oil but it comes from coconut.
The MCT oil, unlike coconut oil or other oils or fats you can consume in your food, is special because it does not need to be metabolized by the body. It does not need to pass through the liver for your body to use it for energy. This is why this oil is so good when you want to get into ketosis.
Because when you restrict the number of carbohydrates you are giving your body, your body needs energy…. you need to start learning how to get your energy from fat. And if you provide a little oil in your diet … an oil that can be easily used without having to metabolize it, this will help give it a little push to start that fat-burning mechanism.
Tip # 5. Exercise on an empty stomach
The last tip I have for you is to combine fasting and exercise. I mean, exercise while you’re fasting.
In this way, with fasting, your body will begin to burn glycogen stores during the night or during the hours that you are fasting. And if you exercise in conjunction with fasting, it will help you burn much more glycogen.
This technique is one of the most effective when you want to get into ketosis quickly.
I recommend that you fast overnight and exercise the next day before eating breakfast. For example, start your fast at 6 p.m. and the next day you can do high-intensity interval exercise, weight training, or a little of both after 6 a.m. I mean, wait a minimum of 12 hours.
You can exercise at 12, 14, 16, 18, 20 or 24 hours after starting your fast. The more time you give your body fasting, the less glycogen will be available in the liver and therefore the body will have to access the muscle glycogen stores.
In this way you can deplete the glycogen stores in the liver and also the glycogen stores in the muscles.
Well, those are the 5 tips I have for you. I hope you can put them into practice and tell me how it went.