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How to Get Back Into Ketosis Quickly


Hey ladies! It might be the case that you are at your perimenopausal age or it is your post-partum weight gain that caused you to start a ketogenic diet.

Are you still on it? Not really?

Yet, keep the fact in mind that regardless of varying reasons like stress, overeating, PCOs etc. to gain weight, the low-carb, fat-rich keto diet has proved to be THE MOST effective in shedding extra pounds as per studies.

Don’t you think you should get back on track?

Perhaps it was Christmas party or the New Year’s Eve or due to any reason, you couldn’t hold yourself back. You might have cheated slightly on your diet plan. Right? And, now you are stressing over how to get back into ketosis?

Just relax lady, take a deep breath, and start over. It is easy to get back on the track.

I lost track of keto diet around 10 to 15 times before I finally became resolute and determined about it!

Basically, ketosis is a metabolic process in which the body starts burning fat to utilize it as fuel instead of glucose. As a matter of fact, following the keto diet rightly raises the level of ketones whereas decreases insulin levels in the blood. It happens because the body starts undergoing various biological adaptations due to the process of ketosis.

Keto diet is a truly effective weapon against stubborn fat. According to studies, diets promoting ketosis are extremely advantageous for losing weight, partly because of their effects like ‘appetite-suppression’.

Isn’t it motivating enough to regain your inspiration to start over? Just hang in there for a while to get your dream body shape!

Regardless of whether it was the doughnuts or irresistible French fries at the party that kicked you out of ketosis, you can regain the state.

However, it takes some planning and effort to achieve a ketosis state. Let’s dig deep into it!

how to achieve ketosis

How to Achieve Ketosis?

Now, as you have probably started following a keto diet to burn your excess body fat, you will have to wait for getting into ketosis.

To be honest, following a ketogenic diet is not that tough than achieving ketosis!

As stated earlier, achieving a state of ketosis requires some efforts when following a ketogenic diet including:

  • Consuming carbohydrates less than 50 grams per day
  • Fasting for more than three days.

How Long Does It Take the Body to Go into Ketosis

When on a ketogenic diet, your body requires around three days to a week to go into ketosis. However, you can speed up the process with the addition of exercises, supplements, and intermittent fasting along with your diet plan.

However, despite some ketosis accelerating factors, achieving a state of ketosis in just one day is impossible.

How Fast Can You Get into Ketosis?

By keeping with the limit of your optimal net carbs, you can get into ketosis within two to three days on a keto diet. Now, if you are thinking of how many carbs a day to get into ketosis? The answer is 50g carbs/day. By doing so, you will achieve ketosis in just three days on a keto diet as per researches.

How Do You Know If You Are in Ketosis?

Below are the common signs and symptoms indicating whether your body is finally adapted to ketosis!

1. Having a Bad Breath:

Right after reaching full ketosis, ketogenic dieters often report having bad breath as per researches. It mainly happens because of an increased level of ketones that is indicated particularly by the acetone found in breath and urine.

2. Increased Blood Ketones Levels:

On one hand, the ketogenic diet causes a decrease in the levels of blood insulin; on the other hand, it increases the blood ketone levels.

When defining nutritional ketosis, it is the levels of ketones falling between 0.5–3.0 mmol/L in the blood as per some keto diet experts.

3. Losing Weight

Losing weight on a keto diet is amongst the most common symptoms (and target as well) of getting into ketosis.

Delightfully, the keto dieters can experience a rapid loss in weight in the initial week. Although some dieters suppose this as a loss in fat; it is mainly stored water and carbs that the body utilizes.

4. Suppressed Appetite

Many keto dieters claim suppression of appetite when following a keto diet. Possibly, the ketones too put an impact on the brain for reducing appetite according to studies.

5. Improved Cognitive Functioning

Often, people who follow keto diet for long-term claim improved cognitive functioning as well as clarity as per studies.

6. Short-Term Fatigue and Weak Performance:

As a matter of fact, switching to a keto diet can cause short-term tiredness and fatigue in the first place. This can also lead to a decrease in performance too as the dieter experiences weakness.

7. Problems with the Digestive Tract and Sleep:

In the beginning, the dieters may suffer from digestive issues such as diarrhea and constipation. Moreover, switching to a low carbs diet can also affect sleep drastically initially. However, things settle down as you progress on a keto diet.

Why Can’t I Get Into Ketosis?

Remember that your body requires time to adhere to the adaption i.e., from glucose-burning to fat-burning for fulfilling its energy requirement. Still, there are some additional factors that you should consider if you are not achieving a ketosis state:

  • High- Carb Intake: Primarily, not limiting the consumption of carbs can hinder you to get into ketosis when.
  • High- protein Intake: According to research, consuming protein in high amounts can lead to gluconeogenesis, a process by which there occurs conversion of some of the amino acids into glucose. In this way, high-protein consumption can be problematic when following a low-carb/keto diet.
  • Hydration and Supplementation: It is essential to drink no less than eight and a maximum of twelve glasses of water a day. Your body may develop a deficiency of electrolytes e.g., potassium and magnesium on a low-carb diet. So, you need to take supplements.
  • Proper workout: Regular exercise can increase the levels of ketones in the blood. Moreover, doing exercise on an empty stomach speeds up the glycogen-depletion in your body, thus, can help you achieve back the ketosis quickly.

In addition to all of the above, don’t take too much stress, try to manage Keto flu and don’t be impatient to achieve the fastest outcomes.

Can You Have A Cheat Day on The Keto Diet?

Can You Have A Cheat Day on The Keto Diet

Possibly Easter is around the corner or you want to celebrate Thanksgiving with full zeal without caring for your weight loss goals!

Don’t you want to look younger and more confident about yourself at your workplace and social gatherings?

Perhaps, you are more likely to be tempted for having cheat meals on a keto diet as it strictly restricts carbs. So, having a cheat day is possible particularly if it is getting hard to hold the cravings.

Nonetheless, you need to consider all the drastic side effects that come along with cheating, one of them is getting out of ketosis.

So, if you are pondering over what kicks you out of ketosis? Its mainly having a cheat meal particularly when it is a high-carb cheat meal.

How to Get Back into Ketosis Quickly After Cheating?

Just in case you have cheated on a ketogenic diet, you might be thinking to How to Get Back into Ketosis Fast? Worry not, as I am going to tell you some effective ways of getting back into ketosis quickly.

  • Fastest Way to Get into Ketosis: Consume only 20 grams of total carbs/day.
  • Add Fatty Food in Diet: Add healthy high fatty food in your diet e.g., avocados, cheese, eggs, meat, seafood and, coconut oil.
  • Do Vigorous Exercise Daily: It is advisable to do 45 minutes workout regularly but you can increase the duration to achieve quicker results.
  • Intermittent Fast: Mostly, it involves eating for 8 hours for the whole day and then fasting for the rest of 16 hours. It can induce ketosis as per studies.

How to Stay in Ketosis?

You can stay in ketosis as long as you follow these guidelines:

  • Consuming carbs in restricted amounts as per above recommendations.
  • Consuming protein in moderate amounts.
  • Maintaining hydration status and electrolytes.
  • Being physically active.
  • Managing Keto flu.
  • Not having cheat meals/cheat day
  • Following intermittent fasting.
  • Get your blood ketone levels tested.

Wrapping it Up:

Although regaining ketosis is a bit challenging yet achievable. So, don’t regret if you cheated on your diet since staying in ketosis year-round is not important. We all need a break. right?

But after taking a break (or cheating on your diet), it is your determination and enthusiasm to achieve a healthier lifestyle that matters.

Was this article helpful? Let me know in the comments!


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