How fast can you get into ketosis?
You're probably wondering what is the absolute fastest way to get into ketosis and we promise that you can get into ketosis within as little as 12 hours' time.
However, this will be only mild ketosis, and you're unlikely to feel any benefits just yet. Once ketone levels reach 1.5-3 mmol/L, which can take anywhere between 24 hours to 3 days, you will start noticing some changes. To get into ketosis in 24 hours, follow these 2 steps.
Step 1: Limit carbs to 20g/day
Your carb intake on keto must be below 50 grams per day. But if you can go as low as 20 g, you'll enter ketosis quicker.
The reason 50 g/day is the standard recommendation largely has to do with safety and comfort; many people are used to eating a carb-based diet, so reducing carbs drastically can lead to carb withdrawal symptoms and even the dreaded keto flu.
Step 2: Exercise
Studies show that exercise increases blood ketone levels [1]. That's because it spends your body's fuel like circulating glucose and glycogen. On the other hand, if you simply cut back on carbs without working out, it would take your body much longer to deplete its energy reservoir.
Another thing to keep in mind is that post-exercise ketosis depends on several factors: exercise intensity and duration, fitness levels, and, most importantly, carb intake.
What are the signs of being in ketosis?
Within the first week of going keto (or shortly after fasting), you will notice these ketosis signs and symptoms.
Keto breath
Keto breath resembles nail polish remover or even overripe fruit. What you're smelling here is acetone, a ketone body that gets expelled by the lungs. You can learn more about keto breath by visiting the following links.
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