How Long Does It Take to Get into Ketosis?
Lately the keto diet is all the buzz in the health world, but what is a keto diet, who could benefit from it? Let’s take a look at the science behind this new approach to weight loss.
If you’re trying to lose weight, you’ve probably been researching diet plans and may have come across the keto diet, a diet based on a process called ketosis.
Its promise of fast results is intriguing in a world where most dieters seek a quick fix and outcomes that can keep them motivated.
But while keto can be helpful in weight loss, it’s important to understand ketosis, how it works, and the impact it can have on your body.
What is ketosis?
A keto diet is a low-carb diet that puts your metabolism into a state called ketosis.
During ketosis, your body becomes very efficient at converting fat into energy. This can help suppress your appetite, speed up your weight loss efforts and maintain muscle mass while dieting, which are all things that work together to make it easier to stick to a diet.
Keto diets have been well-studied in the scientific community, have many health benefits, and have proven successful for healthy weight loss.
Ketosis can also increase your HDL levels (your good cholesterol) and reduce your blood sugar levels, insulin levels, and triglyceride levels.
Ketosis: How it works
In most diets, your body uses glucose as its primary energy source. When you follow a keto diet, your body uses stored fat as its energy source instead, breaking it down into ketones through ketosis. Ketones are a type of fuel the liver produces from stored body fat.
So, how long does it take to get into ketosis?
1. Your diet
In general, you will need to take a close look at what you are eating and limit your carbohydrate intake to get into ketosis.
Achieving ketosis is based on eating 70-80% of your daily calories from fats, 20-25% from protein, and 5-10% from carbohydrates. These nutrients are often called “macronutrients” or “macros,” and tracking them can help you understand your progress.
Counting macros means eating various meats and enjoying foods like eggs, fish, avocados, coconut oil, olive oil, and non-starchy vegetables. To get into ketosis, you will want to avoid high carbohydrate foods like bananas, apples, alcohol, and sugar.
Exercise and increasing your activity levels affect ketosis because it helps deplete the glycogen stores in the body. Because keto dieters are watching their carb intake, they are not replenishing those glycogen stores. The body slowly learns to burn stored body fat instead.
While it’s typically harder to lose weight as you age, you’re never too old to realize the health benefits of ketosis and a ketogenic diet.
It’s especially important for seniors to avoid empty calories that come from sugar and processed foods. Improving nutrition can help control blood sugar levels, reduce body fat, improve insulin response, and protect against memory problems that often accompany aging.
Metabolism slows down naturally as we age, but you can give it a boost when you eat a ketogenic diet and reach ketosis.
By relying on fat for food instead of glycogen, your body can burn an extra 300 calories per day. Ketosis increases your metabolism and suppresses your appetite, both of which help you to lose weight.
What are the signs of being in ketosis?
When your body reaches ketosis, you may notice some of the following signs:
1. Increased blood ketone levels
The hallmark of achieving ketosis is a reduction of your blood sugar and an increase in ketones.
You can also check to see if you are in ketosis with blood testing, urine testing, or breath testing. These tests can monitor your blood ketone levels and track your progress so you can make any necessary dietary adjustments.
2. Appetite suppression
When your body is in ketosis, you may notice that you are not as hungry as you used to be, and you are satisfied faster with smaller portions of food.
3. Increased energy and focus
Ketones are a fuel source for your brain, and many people who get into ketosis experience increased mental clarity and improved brain function.
It takes some time for your body to adjust to being in ketosis. New keto dieters may have side effects such as nausea, irritability, brain fog, or dizziness. Referred to as the “keto flu,” these symptoms typically subside after their body adjusts.
4. Fruity breath
Another sign you have achieved ketosis is a sweet, fruity smell to your breath. This is from the increase in ketones (acetone, specifically), and these side effects can be reduced when you brush your teeth or chew sugar-free gum.
5. Weight loss
The ultimate goal of starting a keto diet in the first place, losing weight is a sign you have made it into ketosis. This is probably one of the most exciting signs of ketosis!
How quickly can you lose weight on keto?
This question is asked a lot, and the answer is different for everyone. Getting your body into ketosis is challenging and takes discipline, patience, commitment, and planning.
While everyone is different, it usually takes anywhere from one to four weeks for most people to see the benefits of a ketogenic diet.
Will one cheat day ruin ketosis?
Having a healthy balance in your diet is key to maintaining the weight loss you’ve worked so hard for. And it is okay to indulge in the foods you really enjoy every once in a while and in moderation.
As long as you are not going overboard with your calorie intake on your cheat day, you will not ruin your progress. Be mindful, of course, of how often and how drastically you indulge.
Ketosis and the Profile plan
Profile utilizes ketosis during the early weeks of a member’s nutrition plan. We’ve found it’s suitable for 3 out of 4 people who join our program.
By utilizing ketosis through wholesome grocery foods and Profile foods rich in nutrients, Profile allows you to make big strides in weight loss while maintaining your body’s lean mass.
This is the key reason a typical member actively engaged in Profile is able to drop 12% body weight within 12 weeks!*
Is the keto diet right for your body?
While ketosis is safe for most people, it’s not for everyone. When members join Profile, their Certified Profile Coach takes them through a health and lifestyle questionnaire to tailor their plan to meet their specific weight loss needs. Together they decide if a ketogenic diet is right for them.
Worried your medical condition may prevent you from joining Profile? Don’t fear! Our program is adaptable and can assist you in your unique weight loss goals. Additionally, women who are pregnant or breastfeeding should contact their healthcare provider before starting a new diet.
Are you interested in learning more about losing weight, the Profile Plan, or the health benefits of ketosis? Contact us to get a FREE initial consultation from Profile by Sanford. We’ll craft a custom plan that works just for you!