Getting into ketosis in 24 hours or so, it’s perhaps one of most ketogenic diet followers’ dreams. Although not impossible to achieve, it demands certain guidelines and tricks that we’ll share with you today.
The ketogenic diet is very effective for rapid fat loss. However, entering ketosis is a slow process, at least for beginners. An adapted person usually needs a couple of days to enter ketosis, whereas an unadapted person can take up to 1 week.
But we have some excellent news for you. If you’ve already been on the ketogenic diet for some time now, there is an even faster way to get into ketosis in 24 hours.
The 5-2 keto protocol
This “protocol” allows you to follow a 5/2 keto diet regimen (Monday through Friday on keto and weekends off) that is very easy to follow and allows you to enjoy most of the benefits of the ketogenic diet without the social complications involved.
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As you may know, the ketogenic diet is quite restrictive in terms of ingredients and difficult to follow when socializing.
You have to be aware of the “carbs” composition in every food you eat. It’s best not to exceed them.
In my particular case, Monday through Friday is very easy for me to follow since my life essentially consists of family and work. But during the weekend, if I go to a restaurant or gather with friends, life becomes more complicated.
Not only that. During the summer months, I don’t want to stop enjoying my favorite fruits, which are healthy and rich, but (unfortunately) very restricted in the ketogenic diet because of their high sugar levels. But on the other hand, I don’t want to stop enjoying all of the keto benefits.
You may want to read: Keto yogurt and dairy: The complete food list and guide
Personally, I love being on ketosis because I feel energetic, I rest well, and my brain is going full blast!
So after doing some research, I decided to try multiple approaches and, through trial and error, the regimen that best works for me is the 5-2 protocol.
Imagine if you could:
- Burn fats more efficiently
- Sleep better
- Feel more energetic
- Improve performance in your workouts
But there is yet another reason to follow this protocol
Being in long periods of ketosis, your body eventually adapts to the improvement and loses metabolic flexibility. You can become a lot more efficient in the use of fat while losing efficiency in glucose use.
Finally, this protocol allows you to maintain a balance in your gut flora. This is achieved by stimulating the intestinal bacteria induced by the ketogenic diet without losing the diversity that you get by also adding carbohydrates from time to time.
The problem with the 5-2 protocol
For your body to produce ketone bodies, it needs a period of adaptation that can take several days. In a 5-2 protocol, it takes you time to adapt. Between going in and coming out, you are seldom in ketosis.
Yes, you are right. In this protocol, you can’t afford to take 48 hours to get into keto first because you will come out right away and second because we are looking to feel the benefits almost from the start.
So, after studying all the scientific literature about the ketogenic diet and the mechanisms to use fat, I have been able to find the answer on how to accelerate your body to enter ketosis.
How to Get Into Ketosis in 24 Hours: The Two Factors
To make the long story short, two main factors make the body understand “when” it’s necessary to use fat for fuel.
1- The first is the intake: If no carbohydrates come through your diet, the body understands that after burning off its glucose reserves, your body may run out of energy.
As you already know, if you run out of energy, you die, so your body knows that it’s time to take advantage of its beloved lipid savings to transform them into energy. That is, if you eat fat, your body will use fat for energy.
2- And the second is to give your body the signal that the energy is running out: As I mentioned above, your body cannot run out of energy, and when it knows that you have spent a lot of it, it’s predisposed to beta-oxidize fat.
For this to happen, you need to activate the energy state sensor, which is nothing more than AMP-stimulated protein kinase (AMPK). And this is the key.
How to activate the fat oxidation mechanisms?
To obtain the energy that you use every day, your body requires a process in which it “steals” one phosphorus from the ATP molecules (Adenosine Triphosphate, that is, with 3 phosphors) present in the cell, which is then transformed into an ADP molecule (Adenosine Diphosphate).
If the energy requirements are still high, the ADP gives up another phosphorus, and the molecule is transformed into AMP (Adenosine monophosphate).
You may wonder, what is the relationship between AMP and AMPK?
AMP is the result of the use of cellular energy, and AMPK is the sensor that measures how much AMP has accumulated to tell the cell that it needs more energy and stimulate the use of the reserves.
This protein is involved with the use of fat and ketone production and the mechanisms of cellular repair and is associated with the prevention of premature aging and cancer.
AMPK is so important in many vital processes that it makes it one of the elements to which more resources are being dedicated for research.
One of these investigations has discovered that certain phytotherapeutics is capable of stimulating AMPK.
This means that these elements influence this protein to activate regenerative processes and, at the same time, ignite the mechanisms of fat burning.
In other words, with this phytotherapeutics, you can get into ketosis much faster. This is key to understand how to get into ketosis in 24 hours.
How to get into ketosis faster?
The phytotherapeutics that have demonstrated the highest effect are:
- Resveratrol is present in grapes and red wine in greater quantity. Also in peanuts, nuts, cocoa, and berries, such as blackberries and blueberries. Of these, only nuts, peanuts, and cocoa are among the ingredients of the ketogenic diet
- The berberine present in barberry, Chinese goldthread root (among many roots of traditional Chinese medicine such as Kanker root, yellow root, tree of love, etc.). All of these can be used as infusions in the ketogenic diet
- Green tea is one of the best-performing beverages in the ketogenic diet due to its AMPK stimulation and because it makes the proper replacement for all non-allowed beverages
- The alpha-lipoic acid present in red meats, spinach, and broccoli is among the foods you can eat without problems in the ketogenic diet. Also present in potatoes, sweet potatoes, and carrots are not recommended to keep you in ketosis
- Finally, my favorite, the quercetin present in apples and grapes. Among the foods allowed in the ketogenic diet contain broccoli to a lesser extent, onions (which you must consume carefully if you do not want to leave ketosis), and turnips
The solution is not as simple as eating a lot of nuts, spinach, and broccoli. However, the latter two ingredients are magnificent in the ketogenic diet.
Because to generate an adequate stimulation of AMPK, it is best to have all these phytotherapeutics in the right doses and the right combination to stimulate a rapid entry into ketosis and activate your regenerative mechanisms.
How to get into ketosis in 24 hours – Summary
Ketosis is the natural state when the body feeds almost completely on fat. This state occurs during fasting or when following a Keto diet; this diet restricts most carbohydrate intake. The body normally takes an average of 2 to 7 days to enter ketosis.
When you follow a keto diet, you must stay in this state; only then will your body begin to burn the accumulated fat in your body; this way, rapid weight loss will occur.
If you want to get into ketosis in 24 hours (or in the least amount of time possible), pay attention to the following tips:
Eat fewer carbs
Remember, this is the basic rule of the Keto diet, follow the intake percentages rigorously.
- The highest percentage will be for fats with 75% (obviously allowed fats like coconut oil, avocado, butter, etc…)
- 20% of proteins (salmon, fish, some red meat, poultry, etc.)
- 5% of Carbohydrates; (stay away from wheat bread, flours, highly processed food, opt for vegetables with low amounts of carbohydrates, for example, cauliflower, broccoli, lettuce, spinach, etc.)
Not only will intermittent fasting help you return to ketosis faster, but when combined with the keto diet, you will begin to see better results.
Intermittent fasting is the alternation between eating and not eating at all. This fasting time includes the time spent sleeping. It is recommended that you eat dinner at 9:00 pm and eat again until the following afternoon.
As such, intermittent fasting allows you to enter a state of ketosis naturally; as you are forcing your body to draw energy from where it can, from the glucose consumed the day before; consuming it very quickly.
If you combine an intermittent fast with the Keto diet, you will cause your body to go into ketosis within the first 24 to 48 hours, depending on your body. This is a good way to get back on track after getting out of ketosis from a small slip in your diet.
Increase your physical activity
Physical activity will always be good advice whether you’re on a diet or not; it is always advisable to adopt any fitness routine as it’ll keep you healthy.
The best time to exercise is in the morning, just before you break your fast; this way, you increase the process of burning stored fat instead of consuming the fat you have just ingested with your food.
Drink 2 to 3 liters of water per day
Drinking water helps you healthily enter Ketosis, and once inside, it helps you stay in this state. It’s normal to feel dehydrated when you first start with the Ketogenic diet; since by restricting carbohydrates’ consumption, the organism no longer has the same support system to retain water.
For this reason, it is normal to become dehydrated quickly.
After restricting carbohydrates, staying hydrated with 2 to 3 liters of water will help your body continue to function properly.
During dehydration, the body stops doing certain functions properly; for example, the liver stops performing essential tasks such as ketosis. That is why being hydrated is essential if you want to reach ketosis quickly.
Drink more coffee
For coffee lovers, a good cup of black coffee will never be enough. Plain black coffee is one of your allies when wanting to accelerate the process of ketosis.
It helps diminish the sensation of hunger, avoiding the snacks in between meals, and it keeps you in check in the correct intake of carbs percentage.
No Snacks, no keto friendly snacks
When starting the Keto diet, it is common to need a small snack between meals. Since your body was used to feeling satisfied thanks to carbohydrates, you were used to ingesting them.
However, you have to be especially careful about the amounts of carbohydrates you eat; remember that this is essential for the ketogenic diet.
Even with Keto friendly snacks; if you use them in between meals, it’s easy to exceed your intake limit, thus preventing your body from entering a ketosis state.
MCT Oil, your best friend
MCT oils are those that provide medium-chain triglycerides; they are excellent support for entering ketosis; since it is precisely triglycerides and fatty acids that are broken down in the liver to produce ketone.
This type of oil is found naturally, for example, in coconut oil or shea butter. However, you can also find it in products made specifically with MCT oils, which serve as a support for entering ketosis quickly.
Sleep 8 to 10 hours a day
Sleep time counts as fasting time; this way, the body naturally allows the blood glucose levels to drop; so sleeping 8 to 10 hours a day is a fasting time that you are taking advantage of.
When you wake up, you will only have to wait 2 to 4 hours at most to eat again; this way, you will not find it difficult to carry out your intermittent fasting.
I hope you find any of this information useful. If you have any comments or suggestions, please don’t hesitate to share them with us. Stay safe and healthy!