This article is not about explaining how to get into ketosis in one single day. Ketogenic diets work by reducing the amount of insulin released in your body and enabling the right conditions which will push your body straight into a state of ketosis. Getting into this state quickly is very important because if your body creates ketones, your appetite gets reduced, your energy levels increase and you enter into a general state of well-being. These advantages will almost certainly make it easier for you to follow this type of nutrition plan.
How long will it take the body to get into ketosis?
When doing a standard ketogenic diet, it usually takes around three to five days to enter a state of ketosis, based on the number of carbohydrates you have been eating throughout the day just before you started limiting their consumption. However, there are techniques that can speed up this process considerably. Even though proper nutrition should not be sacrificed at the cost of your overall health, we will explain how you can easily enter ketosis in a span of just three days.
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Getting into a state of ketosis faster is the key to success
The first thing one needs to remember when trying to enter ketosis is that they should eat less than 20 grams of net carbs a day. The number of net carbs can be calculated by subtracting the fiber grams (or in many cases, sugar alcohol) within the total carbs. Don’t make estimations – you would be surprised at the number of grams found in things that you have probably thought are free of carbs, such as, garlic, onions, tomatoes, kale any many more.
Buy some ketostix, they aren’t expensive and you can even slice them in two to get twice the amount. Lots of people say that they don’t question the diet, but if you’re suffering just as much you will be in the first few days, it would be good to get the recognition that it’s working.
Usually, for most people, it will require more than 3 days to enter ketosis. The ketostix will ensure that ketones are now being produced in your body using your urine, and that’s it. They won’t change their color anyway for no ketones, then there’s trace amount (light pink) and it increases from there to a dark purple color. The darkness of the stick doesn’t make a difference. If the stick color indicates even trace amounts, then you’re definitely in ketosis and you’re ready to go. If the stick is showing a really dark color, you may not be properly hydrated and need to drink significantly greater amounts of water throughout the day.
As we mentioned previously, drinking significant amounts of water is of utmost importance. You can even install an app on your smartphone, reminding you to drink a glass of water at regular time periods during the day. Focus on drinking no less than 100 oz a day, especially in the first couple of weeks until the whole body adapts. Then you’re certainly free to decrease to 99 oz each day if you’re feeling confident. Just kidding, keep it no less than 100 oz per day.
Eat enough salt
When your diet is low in carbs your body does not maintain water in it the same way, which means that sodium along with some other important electrolytes get flushed from your system quickly. You will want to keep the electrolyte stocks replenished constantly or else you’ll feel terrible.
You may experience heart palpitations, anxiety and panic attacks and many other unpleasant things. Salted bone stock or fill is a very good option to replenish your electrolyte reserves. Plus, you also need to take magnesium and potassium supplements to prevent dizziness, headaches, pains, as well as vitamin C which can also be very effective.
Eat 20 grams net carbs or less each day
You shouldn’t try to plan every meal ahead as it can sometimes be pretty time-consuming and overwhelming at first. There’s no need to make this more difficult than it should. Lots of people may find this questionable, but you should never fear the number of calories you consumed, nitrates or Omega-3 versus Omega-6 fatty acids, or if the meat you’re eating is organic.
It is important to note that this isn’t really a high-protein diet. The body is able to transform extra protein into glucose and for this diet, we don’t need that. You need to force the body to start utilizing fat as an energy source instead of glucose. This is the key to start burning off the fat and reducing your weight pretty easily when using a low-carb approach.
Keto is a low-carb/moderate-protein/high-fat nutrition program
Don’t think that you’ll be able to cheat the system and lose weight quicker by restricting both carbs and fat. This way you’ll feel a lot worse, plus, after the initial water weight reduction, your weight loss rate can be decreased when eating lots of protein. If you’re serious about doing this diet you will have to agree to eat lots of fat. Discard any notions about fat being bad, they’re false.
Summary
Consume less than 20 grams of net carbs every day, do not go overboard with protein, eat lots of fat, drink at least 100oz of water a day, get lots of salt and supplement with magnesium and potassium. In the 3 days time, you will be in ketosis, which you’ll be able to confirm with your ketostix. After that, your body adapts to it and it’ll be a lot easier.
3-day ketogenic diet plan
Day #1:
Breakfast:
Cream cheese pancakes. You can add some sugar-free syrup or butter, but these are optional.
Coffee with some thick cream, artificial sweeteners allowed.
Bacon or sugar-free breakfast sausage.
Snack:
1-2 string cheese.
Lunch:
Cheese rolled in cream cheese pancakes with a touch of mayonnaise and spinach or arugula.
Snack:
A slice of avocado with some salt and/or pepper
Dinner:
Buffalo wings.
Celery sticks.
Sugar-free cheese dressing.
Dessert:
One serving of chocolate truffles or chocolate mousse
Day #2:
Breakfast:
Omelet (preparation entirely up to you).
Sugar-free sausage or bacon.
Coffee with thick cream, artificial sweeteners allowed.
Snack:
Half an avocado with salt (containing potassium) and pepper.
Lunch:
Tuna salad with some mayonnaise, salt, and pepper.
Romaine lettuce leaves. You can add them in the salad.
One cup of chicken broth.
Snack:
A handful of almonds and/or two pieces of string cheese.
Dinner:
10-minute no-chop chilli.
A slice of cheddar cheese, pork rinds, and sour cream.
Dessert:
One serving of chocolate truffles or chocolate mousse.
Day #3:
Breakfast:
Cream cheese pancakes.
Coffee with thick cream, artificial sweeteners allowed.
Sugar-free sausage or bacon.
Snack:
A handful of almonds or walnuts
Lunch:
The leftover from the 10-minute no-chop chili, cheese/ pancake, and tuna salad.
Snack:
One cup of chicken broth.
A slice of avocado with some salt and pepper.
Dinner:
Cajun chicken.
Cauliflower puree with cheese.
Two cups of spinach with some carb-free dressing.
Dessert:
One serving of chocolate truffles or chocolate mousse.
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