In recent years, the ketogenic diet, also known as the Kito diet, has gained immense popularity due to its potential health benefits and effectiveness in weight management. Kito diet involves the metabolic state called ketosis, which occurs when the body uses fat for energy instead of carbohydrates. The process begins when there is an absence of carbs and available fats break down from glucose to gain sufficient energy.
But the question here arises: how long does our body take to get into ketosis? In this regard, we have explored the detailed process of getting ketosis, including various factors that are responsible for achieving the metabolic state.
Understanding Ketosis In Detail
As discussed previously, ketosis occurs when the body experiences the absence of carbohydrates as a primary source of energy. At this stage, the body starts breaking down the fats into molecules known as ketones. These molecules further break to form glucose as an alternative fuel source, particularly for the brain and other organs.
The fat used to create ketones generally comes from the diet an individual follows or the fat stored in the body. Though the liver produces a small number of ketones itself, a decrease in glucose may also decrease insulin in the body, which may cause liver ramp-up. Here, the body tends to achieve ketosis to fulfill the need for ketosis.
Factors Affecting The Time To Ketosis
In general, the body takes 2 to 4 days to get into ketosis if the individual is eating 20 to 50 grams of carbohydrates each day. This number can vary depending on various factors such as age and physical activity level. Here are some of the factors that influence the individual’s potential to reach ketosis.
1] Composition Of The Diet
The first and most profound factor that influences the speed of achieving ketosis is dietary preference. Here, the strict reduction of carbohydrates is essential to achieve ketosis faster. It is recommended to consume a maximum of 50 grams of carbohydrates per day to speed up the ketosis process.
2] Physical Activity Level
Regular physical activity can help to produce ketones that help enter ketosis faster. Indulging in such activities helps the person’s body to metabolize the stored carbohydrate in the liver. Once the carbs are burned, the liver starts breaking down the stored fats and accelerates the process of entering ketosis.
3] Fasting And Intermittent Fasting
Sometimes, fasting and intermittent fasting can be an effective way to achieve ketosis. Some people use this method to make the ketosis process quick. It works when the body starts depleting the glycogen stored in the body by prolonging periods between meals.
4] Individuals Metabolism
Apart from following a proper diet, physical activity, and fasting, individual metabolism also plays an important role in achieving ketosis. It has been found that some individuals may naturally transform into ketosis more quickly than others. Here, genetic, age, and baseline metabolic rates are responsible for how fast one enters ketosis.
5] Maintaining Proper Hydration
Besides physical exercise, it is also essential to maintain a proper hydration level to speed up the ketosis-achieving process. Dehydration can lead to an increase in ketone concentration in the blood, which can slow down the ketosis process. Here, individuals need to drink plenty of water, especially during the initial stage of the keto diet, to ensure health and transaction.
6] Supplements And Exogenous Ketones
Some individuals also use exogenous ketone supplements to jumpstart ketosis. These supplements provide the immediate source of ketones to the body, which can expedite the process. However these are not a substitute for the well-formulated ketogenic diet, so it is recommended to take them in extreme situations.
7] Medical Conditions
Last but not least is the certain medical conditions or medication a person usually goes through in their daily life. It is one of the important factors that decide how long it can take to enter ketosis. Therefore, it is recommended to consult doctors or healthcare professionals before beginning a ketogenic diet, especially if a person has underlying health concerns.
Now, we can conclude that the time taken to get into ketosis can vary from person to person and depends on various factors. Therefore, it is essential to monitor ketosis to determine its success. Ketone level can be measured through various methods and tools.