Ketosis is a state of metabolism that is normal for human beings. It is triggered when you restrict your intake of carbohydrates. In the process, your body’s metabolism starts burning fats instead of glucose, creating ketones for energy production.
The fact that you burn when you’re in ketosis is in addition to the fact that the body stores the fat you consume. This is the reason why ketosis is highly effective in weight loss.
Ketosis helps your body absorb fat, burn it off, and not rely on carbs for immediate energy requirements.
If you’ve been reading or studying keto for some time, you’re probably aware of the benefits of the ketosis state. Now, the question is:
How do you go from ketosis faster, especially after a holiday, binge or cheat days, or after drinking alcohol?
What are the quickest and most reliable, tried and tested methods?
Here are some ways to achieve ketosis. These methods will ensure that your body can use fat as fuel.
#1. Limit Carbs
The most crucial step to reaching ketosis is limiting your intake to 20-25 grams of net carbs per day. We suggest limiting your intake of carbs all at once, rather than gradual reduction day after day, since it can help you achieve ketosis quicker, and your adaptation will be quicker and require less time.
Consuming 20-25 grams of net carbs can be a sort of safety net that is effective for all. Your limits could be higher than that, and we suggest you play with it only once you have completed the adapting phase.
#2. Move More
To achieve ketosis, it is necessary first to get rid of glycogen stored in your muscles and liver. Glycogen is utilized to fuel the needs of your body before when it can begin to burn fat.
One way to increase glycogen consumption is to move faster to burn more calories.
You can exercise in the gym or perform your favorite type of exercise. You could also take a stroll or run.
Of course, a simple walk won’t exhaust all glycogen in your body. However, it will accelerate the process. To get to ketosis fast, you need to walk a lot.
Little actions can add up. You can use more glycogen by running your children around, parking further from the supermarket, or using stairs instead of an elevator. Make sure to reduce the time you sit down; you’ll be shocked by how fast you burn through glycogen.
#3. Exercise on an Empty Stomach
Training on an empty stomach can force your body to utilize glycogen stored in your body and later fat instead of the food you had eaten before.
The weight training that targets the major muscles (legs and backs, shoulders, and arms) is beneficial if you wish to reduce glycogen stores.
The majority of people generally accept training on a full stomach. However, should you be concerned that it’s a bit challenging, or if you’ve previously never tried it take an enticing snack and grab it when you start feeling faint?
Many people believe that the most efficient way to exercise on an empty stomach is to start at the beginning of the day. If you’re not one for mornings, you may need some effort to get up.
#4. Do Intermittent Fasting
Fasting intermittently can assist your body in using glycogen quicker since it’s not dependent on the food you eat to fuel itself.
If you’ve never tried intermittent fasting in keto, you can begin with breakfast later than usual or skip the whole thing altogether.
For instance, you might take a meal at your regular scheduled time. After dinner, you’d have no food until lunch the following day. It is still possible to drink breakfast coffee; however, stay away from calories.
If you’re feeling tired and weak, you need to consume something. However, many people can skip meals quite well. If you’re a female, look at this guide to intermittent fasting for women.
#5. Consume Enough Fat
Consuming healthy fats and limiting carbs can help your body get used to burning fat faster. Fat is transformed into ketones, which can then be utilized for energy.
Be careful not to be too strict with it; however – calories are essential. It is possible to not cut down on calories in the initial few days to assist your body in transitioning into ketosis more quickly. Still, this ketogenic diet is not a guarantee of eating all fat.
The most effective kinds of keto fats include avocado oil, coconut oil, extra organic olive oil, and ghee.
#6. Consume MCT Oil
MCT (short for medium chain triglycerides) oil aids ketone production and is absorbable for immediate energy.
MCTs can be found in coconut oil, lesser amounts, and animal fats like butter. You can, however, purchase MCT oil in the market in powder or liquid form.
MCT oil is a fantastic pre-workout supplement easily transformed into ketones and gives you energy.