Fat molecules turn into ketones when you are in a state called ketosis. During this time, your carbohydrate stores are so low that your body taps into your fat source to accommodate your energy requirements.
The question is, how long does it take for you to reach this state? It depends on when you eat and how you eat.
The easiest way to get there is to reduce your carbohydrate intake by a significant amount. When carbs are present in your body, they are broken down into sugars (or glucose) so your body can use them for fuel.
Excess glucose is then stored in your muscles or livers as glycogen. This is where your body turns to for energy before it goes for ketones.
By lowering your carb consumption to less than 50g daily, you encourage your body to burn through your glycogen stores faster, so it can then use fat instead.
You can also do this by fasting. Whether you are doing intermittent fasting (IF) or multi-day fasts, this quickly puts your body in ketosis mode.
Notable Signs That You are in Ketosis
Ketosis sounds like a great way to chip away at those unwanted fats that have been bothering you for so long. While it has been proven to be an effective fat loss method, you will likely experience some side effects during the first few days.
Here are some signs that can tell you you are already in ketosis:
Mood swings and irritability
Bad breath (ketosis breath)
These things happen because your system most likely did not turn to fat for energy much before. However, when your body eventually gets used to it, these symptoms usually go away.
Why Does Ketosis Take Longer to Occur in Some People?
There are a few reasons why ketosis may take longer to occur in some cases. Here are some examples:
Eating More Carbs Than the Recommended Amount
You may have already planned out your carb portions for the day, but sometimes, you may go beyond the recommended amounts without realizing it. If you think this is what is causing the problem, try lessening your carbs in your next meals.
Not Consuming Enough Healthy Fats
Make sure that your meals consist of at least 70% healthy fats to kickstart ketosis. Otherwise, you will just be giving your body more sugars to burn.
Living an Unhealthy Lifestyle
Apparently, stress plus the lack of sleep and exercise can make it harder for you to reach ketosis. Fortunately, you can reverse this by applying any of the following lifestyle changes:
Eating only 20-50g of carbs daily
Engaging in more physical activities
Fasting for some days of the week, like fat fasts or intermittent fasting
Carefully tracking your calories
Reducing the frequency of eating out
Let Go of Those Unwanted Body Fats Through Ketosis
Normally, it takes two to five days for your body to become more comfortable with ketosis. For others, it may take longer. The adjustment phase typically depends on factors like age, sex, fitness level, and current diet.
If you are having a hard time reaching ketosis, try applying any of the lifestyle changes suggested above. Eventually, you will be able to use fat more efficiently whenever you need to.