Just about everyone that starts the ketogenic diet asks this question. But because everyone’s physiology is different, defining exactly when you will achieve nutritional ketosis is difficult. There is no magical formula or algorithm only guidelines that can lead you down the right path.
Some people can get into ketosis in as little as 1-3 days, but others may take a week or more. It is dependent upon genetics, level of carb restriction, activity level, age, etc. And that’s okay because studies show that if you stick to the ketogenic diet, you will lose weight regardless of whether it takes two days or two weeks to achieve ketosis.
Use the Keyto food search and focus on eating foods with the Green Color Badge. Use the Keyto Breath Sensor in tandem to indicate when you’ve made the magical jump into ketosis!
Let’s look at the determining factors of how long it takes to achieve nutritional ketosis.
- Carb restriction causes blood glucose to decrease. Your body converts glycogen (storage form of carbs) to glucose to maintain normal levels.
- When glycogen is depleted, both glucose and insulin levels fall. Your body then breaks down fatty acids to be used for fuel.
- Fatty acids are converted to ketones in the liver to provide a constant source of fuel for your brain and body.
If you want to minimize the time it takes to get into ketosis, focus on the following:
- Restrict net carbs to < 30 grams/day – the less carbs you eat, the faster you can deplete glycogen. Choose foods earning the Green Color in the Keyto food search meaning they contain lower amounts of net carbs and plenty of fats to fuel ketogenesis.
- Intermittent Fasting – leads to faster glycogen depletion.
- Increase Healthy Fats – give your body the materials needed to produce ketones.