How Long Does It Take To Get Into Ketosis

This article discusses what is ketosis and how long does it take to get into ketosis. Wondering how consistent you need to do and eat in order to get into the state of ketosis? Well, it depends on various factors varies from person to person.

What Is Ketosis?

If you heard of ketogenic diet before, you might come across the term “ketosis”. Ketosis is a metabolic process which takes place in the liver when you consume low-carb high fats or ketogenic diet or fasting for several days.

Ketosis provides lots of health benefits such that:

  • Reduce appetites
  • Help you burn fats
  • Lower body inflammation
  • Increase energy metabolism
  • Fix hormones imbalance.

Is Ketosis natural for humans?

Yes. The process of ketosis naturally occurs in the body when we fast or eat low-carb high fats for a long period of time. Our body has two ways to burn food to produce energy. Use carbohydrates or special kind of soluble fats which is ketone (beta-hydroxybutyrate) as energy fuel.

The ketogenic diet first discovered to treat epilepsy and other mental conditions such as Alzheimer’s disease and Parkinson, naturally without treatment of medication in early 1900.

In ancient times, people live in a cold-weather encourage to fast for a few days in order to get into ketosis to warm their body. The ketone metabolism produces more oxygen than carbohydrates metabolism, hence produce more ATP (Adenosine triphosphate) energy.

How long Does It Take To Get Into Ketosis?

how-long-does-it-take-to-get-into-ketosis

To get into ketosis metabolic state, your body needs to switch from carbohydrates to fat as a fuel. This process takes place quickly if you reduce or limit your carbohydrates intake in your diet.

Excess carbohydrates or excess protein intakes can store energy as glycogen in your liver and muscle. The liver will release glycogen or carbohydrates into your bloodstream above 8 hours fasting which is after you wake up in the morning. This process is known as gluconeogenesis, which can slow down the body from getting into ketosis because high blood glucose triggers the pancreas to release insulins hormones to use carbohydrates as fuel.

With Foods

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If you reduce carbohydrates intake to 20-50 grams from 2000 calories per day diet, the release of insulins from pancreas will significantly be reduced. The body starts to deplete glucose from glycogen stores and slowly create ketone in the liver.

Time taken varies from person to person, due to various factors such that, how body stores and deplete glucose in the body, metabolism and how physically active you are.

Generally takes 48 hours to 96 hours for daily 20-50 grams of carbs consumption. Unhealthy or some people might take even longer (days to weeks).

From Ketones and Human Performance

With Fasting

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In my personal experience, fasting is the easiest and fastest way to get into ketosis. There are two main types of fasting: Dry fasting and water fasting.

Dry fasting is when a person totally abstain from eating and drinking, while water fasting where a person allows from drinking only plain water or water without glucose (black coffee and plain tea) or electrolytes water (saltwater).

In fact, 1 day of dry fasting can be equivalent to 3 days of water fasting.

According to this study, the concentration of glycogen stores at peak between 3 to 12 hours and may stabilize between 40 to 50 hours of fasting in human.

48 hours fasting will result in ketosis for average healthy adults.

Notes: Anyone who suffered from diseases should consult with doctor or health practitioner before fasting.

With Physical Activity

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Glycogen stores can typically be depleted in 2 hours of high-intensity training with cycling exercise.

Another study shows that physical exercise can increase blood ketone level within 60 minutes.

With exercise duration, intensity, frequency and fitness levels can move into ketosis quicker.

With Exogenous Ketones

Is there a “shortcut” or “hack” to ketosis? Yes, with exogenous ketones.

Exogenous ketones are supplements that contain a synthetic source of ketones that can turn your body into ketosis instantly and designed to speed up the process of keto-adaptation.

There are three types of ketone bodies: acetoacetate (ACAC), beta-hydroxybutyrate (BHB) and acetone. Most of the manufacturer’s exogenous ketones product comes from BHB because much stable than ACAC and mostly available in the bloodstream.

Ketone Salts

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These ketone bound to minerals: sodium, calcium or magnesium and commonly mixed with liquid.

According to this study, ketone salts don’t raise blood ketone as effective than ketone esters.

Ketone Esters

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These ketone doesn’t bound to mineral at all. Instead, they are ketone body itself, which is usually beta-hydroxybutyrate (BHB). This may the fastest “shortcut” to reap all the benefits of keto in the market.

Exogenous ketones can speed up the process of keto-adaption at almost instant, but side-effects such that include stomach discomfort, nausea and diarrhea may occur.

SOURCE

With Natural Concentration Oils

Consuming coconut oils alone aren’t the best way to boosts ketosis. There is two commons concentration source of coconut oils you can find in the market today.

MCT Oil (Medium-Chain Triglycerides)

MCT-oils-bottle-are-on-the-table-with-coconut-oils

MCT oil (Medium-Chain Triglycerides), extracted from coconut oils. MCT oil contains 100% MCTs, whereas coconut oil contains 55% MCTs.

With the lauric acid found in MCT oil, taking too much can upset stomach or lead to “disaster pants”.

Here’s the recommendation before taking MCTs:

  • Starting at one teaspoon ( 5ml ) per day, add up to 1 tablespoon ( 15ml ).
  • For every tablespoon ( 15ml ) of MCT, take 25 grams of fibres.

C8 Oil (Caprylic Acid)

C8 oil (Caprylic Acid) extracted from MCT oil, which contains a combination of family of “capra fatty acids”.

C8 doesn’t contain lauric acid, so very rarely cause stomach upset. But too much of C8 causes the body to build up tolerance, which means the chance of getting into ketosis will be reduced if consume daily for long term.

Using MCTs or C8 oils can speed up the process of being into ketosis in the beginning. MCTs oils can cause more side effects than pure C8 oils.

Conclusion

There are many ways to reap the benefits of keto, how long does it take to get into ketosis mainly depends on two factors: How you choose and what are you.

How You Choose

  • Foods
  • Fasting
  • Exogenous Ketones
  • Concentrated Fats
  • Intensity, frequency and duration of physical exercises

What Are You

  • How old are you?
  • Are you healthy or unhealthy?
  • Are you suffering from diseases?
  • How your metabolism?
  • How your DNA genes affect your fat-burning?

In Summary

How Long Does It Take To Get Into Ketosis?

If you consume 20-50 grams of carbs daily, it will take 2-4 days for a healthy person. If you do fasting, average 48 hours. You can speed up the whole process with physical activity or concentrated oils or exogenous ketones.

DISCLAIMER: This article is only for information purposes. The diet should be followed under expert supervision.

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