Ketogenic (keto) diet is one of the most popular low-carb diets today. By following this diet plan, you transition your body to change its main fuel source, which is glucose, to ketones. The compounds that are derived from the breakdown of fat are called ketones.
Most people use keto diet lose weight. If you are considering following a keto diet, there are a few things to learn first. Some people take much longer to enter the ketosis phase than others.
How long does it take to go into ketosis?
Your body has to enter a state of ketosis to enjoy the benefits of a keto diet. Ketosis is a metabolic state wherein your body converts fat into ketones, which will then be utilized as the main source of energy of the body, particularly when glucose levels are limited.
For the body to reach ketosis, you have to drastically reduce your carbohydrate intake.
Carbohydrates are broken down into sugar molecules (glucose) to be distributed to the bloodstream to be used for energy. Excess amounts of glucose in the body are stored in the liver and the muscles as glycogen (the storage form of glucose).
If you reduce your carbohydrate intake to less than 50 grams a day, your body will be forced to use up the stored glycogen for energy. Eventually, your body will switch to using ketones for energy.
The period it takes for one to enter ketosis stage varies. Generally, if you consume 20 to 50 grams of carbohydrates daily, you will reach the ketosis state in 2 to 4 days. However, some people may take up to a week or longer to reach ketosis.
Factors that may affect how long or how quick one enters the ketosis state include:
Daily carbohydrate intake
Daily fat and protein intake
Exercise (how active a person is)
For instance, if you have a high-carb diet before starting a ketogenic diet, it may take longer for you to reach ketosis than those people who consume a low-to-moderate carbohydrate diet. Why? Because your body will have to use up all its stored glycogen before reaching the ketosis state.
How to tell if you are in ketosis?
As your body begins to transition into ketosis, a few symptoms will manifest, they are often called the keto flu. These symptoms include:
Why do some may take longer to reach ketosis?
There are quite a few reasons why some may take longer than others. In most cases, some may be eating more carbohydrates than what is actually recommended for a keto diet, albeit unintentionally. Eating more carbohydrates may cause the body to stop the production of ketones.
Take note that some may reach ketosis while having a higher number of carbs a day (up to 90 grams), while other people have fewer (as low as 25 grams daily).
In general, one must get at least 70% of their daily calorie-intake from fats, 20% from protein, and 10% from carbohydrates. If fat-intake is not sufficient, it will take longer to achieve ketosis.
Eating way too much protein may also make it harder for a person to reach ketosis.
Lifestyle is also a factor, including how much sleep you get and your level of stress.
Reaching ketosis may be different for every individual. If it takes you longer to go into ketosis, you might need to evaluate how closely you are following the keto diet.