Some people need to be in ketosis for medical reasons while others need to be in a fat-burning mode for athletic competitions. Whatever the reason, I’ve conjured up tips on how to get into ketosis in 24 hours.
Before I begin…
These tips are purely from experience. While a lot of it has been backed by research, always take things with a grain of salt. There is no one size fits all diet that will turn you into superman.
When I first adopted the low carb high fat keto lifestyle a couple years back, I became obsessed with it. To me it felt like I just struck a goldmine.
It felt like some sort of esoteric subculture that no one knows about and those that do, have a leg up on their competition.
With this newfound obsession, I spent hours on researching, implementing, and documenting how to get into ketosis as fast as possible. The science is out there. Study after study showing how beneficial being in ketosis is.
Through trial and error, I’ve conjured up these tips on how to get into ketosis in 24 hours. Some of it is probably obvious and common sense but that doesn’t mean it isn’t effective.
Starting Tips On How To Get Into Ketosis In 24 Hours
There are several keto tips you can start implementing immediately to speed up the process of burning fats for energy.
The ones I’ve found most effective I’ve listed below:
Start Intermittent Fasting (IF)
I’ve mentioned it in a previous post, here.
Intermittent fasting is like peanut butter and jelly, like batman and robin, like a fork and spoon, like Hillary Clinton and Donald Trump (just kidding).
By prolonging the time in which you eat your first meal, your body begins to enter a fat-burning stage (ketosis). I emphasize intermittent fasting with the ketogenic diet because it speeds up the whole process in depleting your glycogen storages.
My recommendation is to skip breakfast completely.
A popular protocol that many people praise is the 16:8 hour fast. This means you DO NOT eat for 16 hours then allow yourself to have an 8 hour eating window.
In my case, I stop eating food at 8PM then I stop eating anything that contains calories until 12PM the next day.
Caffeine has the powerful effect of curbing your appetite.
If you are just starting on intermittent fasting, drinking coffee in the morning will vastly help your hunger cravings.
Don’t like drinking coffee? Buy caffeine pills or drink a shit ton of tea. Whatever your preference in consuming caffeine, I definitely recommend some caffeine in order to adjust to fasting daily.
Once your body has become accustomed to fasting every day, you should cut the amount of caffeine you drink.
We have a hormone called “ghrelin” which is responsible for your hunger. Combining caffeine at the start of fasting will help your hunger hormone adjust to your new keto / IF lifestyle.
Do Low Intensity Exercise At The Beginning
You need to be cautious of your stress levels when trying to go keto. Intense exercise can increase your cortisol (stress hormone) which will make it harder for you to get into a state of ketosis.
I highly recommend performing exercises such as “time under tension (TUT)” workouts accompanied with slow cardio such as very light jogging, walking, hiking, and anything that doesn’t involve your heart rate to go up too high.
Avoid high intensity exercises such as heavy compound lifts and sprints at the beginning of your keto adaptation.
Once you’re body has gotten used to using fat for energy, only then should you start performing high intensity exercises.
If you are already an intermediate / advanced lifter or athlete, then you don’t need to start off with low intensity exercises. But if you are like the majority of the population who doesn’t work out every single day, performing TUT exercises and slow cardio will drastically speed up your keto-adaptation.
Drink MCT Oil
Also known as “medium chain triglycerides”.
MCT oil is one of the quickest sources of energy that goes directly to your brain and body. It skips through your stomach and goes directly into your liver. It requires a very small amount of action from the liver which means it converts straight into energy in the form of ketones.
I wouldn’t really consider it a “supplement” because it’s pretty much a food, a very efficient one.
But I do highly recommend it ESPECIALLY if you’re just starting out and are looking on how to get into ketosis in 24 hours.
Even people who don’t follow a ketogenic lifestyle use MCT oil because it is such a great source of energy.
Just be careful to not consume too much at the beginning. It has been known to cause some digestive issues if you take in more than the recommended dosage.
Click the link for the MCT oil that I use every day, here.
Bear with me here, I’m not telling you that sleeping is going to magically kick you into a fat burning mode. But I have had multiple clients who were complaining about not being in ketosis even after restricting their carbs.
And most if not all of them proceeded to tell me how they were only getting around 6 hours of sleep.
Our body is able to repair itself only while we are sleeping. It is absolutely crucial to get at LEAST 7.5 hours of sleep a day at the beginning stages of your keto adaptation.
Once your body has become used to using fats as its main energy source, only then should you compromise sleep here and there.
quick tip: Our sleep cycles go in 90 minute increments. If you’ve ever felt even more tired after getting more than 8 hours of sleep, it’s because you woke up in the middle of a sleep cycle.
Try to adjust the time you are waking up by planning it around these 90 minute cycles. So if you can’t get 7.5 hours of sleep or 9 hours of sleep, then opt for 6 hours of sleep. (90 minutes times 4 = 6 hours of sleep)
Why Is It Important To Be In Ketosis?
Not only will you get a direct source of clean energy (through ketones), being in ketosis has been known to alleviate a huge amount of mental deficiencies such as Alzheimer’s, Epilepsy, ADHD, Parkinson’s and Autism.
Our ancestors have been eating a ketogenic lifestyle for thousands of years. It’s only been in the past couple hundred years that humans have actually started eating large amounts of carbs.
Is it a coincidence that it’s only been in the past few decades that we have begun to have an obesity epidemic? I think not.
Sure the argument can be that our ancestors didn’t live as long as we do, but that’s because they didn’t have the clean low carb high fat foods that we have readily available. The keto diet is all about eating grass fed organic meats and healthy low carb veggies.
Who Will Benefit From Being In Ketosis?
But what many people don’t realize is, the benefits extend way past its body sculpting abilities.
Here’s who else can benefit from the low carb, high fat lifestyle:
People With Health Deficiencies
As mentioned above, being in a state of ketosis has been known to negate the symptoms of a host of mental diseases.
It’s even being used to treat certain cancers. This is because cancer cells feed off of glucose, which comes from carbohydrates. By restricting carbs, the cancer cells can’t thrive off of ketones therefore they die.
The ketogenic diet was first utilized for patients who were epileptic. There’s a similarity in the brain between patients with epilepsy and other mental diseases like autism, ADHD, and Alzheimer’s. Scientists have been finding the correlation between ketones and how it’s actually the most efficient form of energy we as humans can use.
Endurance runners tend to benefit the most from the ketogenic diet.
This is because our fat storages hold about 20 times more energy than carbs can. The general “full” amount of carbs we can have at once is 2000 calories whereas our fat storages hold up to 40,000 calories in energy.
This is why you see a lot of ultra-marathoners adopting a low carb high fat diet. This prevents any sort of “bonking” that runners tend to experience towards the end of their run.
More studies are also showing how adopting a keto diet can be optimal for other performance athletes as well.
Other athletes can utilize the targeted ketogenic diet in order to maximize performance.
If you are practicing offseason or generally don’t have any serious competitions coming up soon, try incorporating a ketogenic diet during practice. Then when it’s time to compete, eat some carbs. By doing this, you’re body will be in a fat burning stage and by complementing with some glucose, you will have that extra energy you need.
A well-known keto researcher, Dom D’Agostino recommends the same protocol. He recommends athletes to stay keto during practice, then carb load before a competition.
Situations That Affect Your Keto Adaptation
There are several factors that can hinder or progress your ketone production.
Here are the top two:
Stress is a major factor in your fat adaptation. The stress hormone (cortisol) is responsible for a host of health problems.
Just think about it, for the majority of us, we’ve been using glucose (from carbs) as our main source of energy our whole damn lives. Do you really expect your body to switch to a fat-burning mode without proper preparation?
You need to keep your stress levels as low as possible if you are trying to keto adapt in a short amount of time.
A few quick tips on keeping stress down:
- Meditate. I’m not just saying this like some hippy. There are multiple studies that show how beneficial meditation is to our body and well-being. It is actually known to increase the grey matter in our brain and decrease our stress levels. If you can just start off with 5 minutes a day it will make the world of a difference. I recommend using the Headspace app if you are a smartphone user.
- No blue light after 6PM. The light that emits from our computers, laptops, and TVs keep our brains in a mode of activity. If you find yourself using your phone in bed before you sleep, you are seriously screwing up your quality of sleep thus, increasing your stress levels. If anything, use the “night-mode” on your iPhone or f.lux on your laptop/computer to get rid of the blue light.
- Go outside and walk in nature. There is something about being in open spaces and actually having your feet on solid ground in nature that significantly decreases stress. If you can make it a habit to get outside for at least 10 minutes a day you will be much less stressed.
The amount of exercise you do every day is going to impact your chances of becoming keto adapted.
I’ve found that those who combine a mixture of low intensity exercises as well as weight lifting to convert into a state of ketosis the fastest.
If you are just beginning your journey on working out and dieting, stick to low intensity exercises such as time under tension workouts and slow jogging or even walking.
Closing Thoughts On How To Get Into Ketosis In 24 Hours
I hope you’ve been able to get some quality advice on how to get into ketosis in 24 hours through this article.
Some of the things I have told you above might seem very obvious but sometimes it’s the things that are right in front of us that we tend to gaze over.
The routines, habits, and regimens that YOU can stick to are the ones you should consider implementing.
Everyone is looking for that quick fix these days.
It’s not going to sound glamorous but it’s the routine that you can personally stick to that is going to produce the best results.
(Be sure to track your ketones with a ketone meter to make sure you’re actually in ketosis)
In summary, how to get into ketosis in 24 hours:
- Utilize intermittent fasting.
- Drink coffee during your fasting period to prevent hunger cravings.
- Perform low intensity exercises at the beginning if you are new to working out.
- Get proper amounts of sleep.
- Keep your stress levels low.
- Get rid of any blue light after 6PM.
With all of that being said, there is a keto hack that people are adopting..
And that is by consuming exogenous ketones. I didn’t know about them until recently but they have literally changed the whole ketogenic lifestyle for me and my clients.
There is no doubt in my mind that you can get into ketosis quickly by following the tips above, but it does require a lot of effort.
If you are looking to speed up the process, I suggest you give exogenous ketones a shot.
By following the tips above, there is no doubt in my mind you’ll successfully reach ketosis and begin to receive all the benefits through a ketogenic diet. Be sure to sign up below if you want additional tips on the keto lifestyle.
If you are looking for a complete A to Z blueprint on the most effective ways to use ketosis for increased energy and fat loss, check out my Ketogenic Diet Roadmap for a comprehensive, science-backed program.