How Long Does It Take To Enter Ketosis?
The first thing to note is that there are two types of ketones: Acetone (C6H12O) and BHB (C8H13O). These two different forms of acetoacetate have very different effects on your body. You need to understand which one you’re going to use before attempting any type of diet or exercise plan.
Acetoacetate (AcAc) is the form of ketone bodies that is used for energy. When you burn fat for fuel, you make AcAc. However, if you consume acetic acid or vinegar instead of fat, then you will not produce enough AcAc to keep your brain functioning properly and you may experience unpleasant side effects such as nausea and vomiting.
BHB (butyrate) is a metabolite produced from butyric acid. Butyrate is a short chain fatty acid that is found naturally in the human gut. It’s purpose is to provide a mild satiety effect after eating food. It also helps with digestion because it increases intestinal motility.
However, it has other functions too. For example, butyrate inhibits tumor growth in mice through its ability to inhibit angiogenesis (growth of new blood vessels), which would normally promote cancer growth.
The primary reason why you might want to use BHB is that in general, it’s a more stable energy source than AcAc. (Note: To get into ketosis the acetone has to be eliminated, which happens when you’re in ketosis and burning fat instead of glucose). In fact, when you eat a diet that’s high in fat, your liver will naturally produce 10 times more BHB than AcAc. So while eating a high-fat diet will naturally limit AcAc production, your liver will nonetheless produce a significant amount of BHB.
As a result, daily supplementation with BHB salts doesn’t have any meaningful nutritional effect.
When you’re following the Ketogains approach, your primary source of energy (calories) comes from protein and fat, with just enough carbohydrates in your diet to maintain glycogen and muscle mass. This is the precise opposite of the conventional diet, in which carbohydrates are the main source of fuel.
Basically, the Ketogains strategy is for you to maintain a moderate carbohydrate intake (just enough that glycogen and muscle mass isn’t affected), a high fat intake (to make you fat adapted) and a high protein intake (to preserve muscle mass). The exact ratios that will work for you depend on your own body type, level of activity, insulin resistance and all that stuff. It will require testing and monitoring, with adjustments as necessary.
In order to learn how to enter the metabolic state of ketosis, you need to understand how ketosis works. When you eat a diet that’s high in carbohydrates, your body will primarily use those carbs as fuel. When there aren’t any carbs left in your system, your body will begin burning stored glucose (from glycogen). When those glycogen stores become depleted, your body will start breaking down fat and muscle tissue to make a new fuel called Ketones.
This breakdown of fat is what people refer to as fat loss.
In order to get into a state of ketosis, you need to deplete your glucose (carbohydrate) stores and get your body burning fats (ketones) instead. This will only occur when the level of insulin in your body is low. The level of insulin in your body is determined by the amount of carbohydrates you eat.
When you eat a diet that’s high in carbohydrates, your body secretes insulin to transport the glucose out of your blood and into your cells for energy or fat storage. The problem arises when you regularly eat large amounts of carbohydrates, which causes your insulin levels to become chronically high. Over time, this can lead to obesity and type-2 diabetes.
When the level of insulin is low, fat burning naturally occurs because there is no buildup of insulin in your blood. A low level of insulin is commonly associated with weight loss and a lean physique. To get your body in this state, you need to limit your carbohydrate intake and not eat any more than the essential amount. Doing this will put your body into a metabolic state of ketosis, which burns fat instead of carbohydrates.
This is the process of Ketosis.
When you’re following the Ketogains approach, your primary source of energy (calories) comes from fat. You need to get about 60% of your calories from healthy fats, 35% of your calories from protein and less than 5% of your calories from carbohydrates. When you eat a diet that’s high in protein and fat, but low in carbs, your body will begin producing ketones. This is the state of ketosis.
Note: If you’re thinking that this diet sounds suspiciously like another well-known diet, then you’d be right. The Ketogains strategy is a low-carb, high-fat diet that’s also known as the Atkins diet. The main difference between the two is that the Ketogains diet provides daily guidance and support to help you track your macros and manage your health, while the Atkins diet relies on you to make your own meals without any support.
How Do I Get Started?
Before you begin, you need to consider a few factors:
#1 Consider Your Goals
Are you looking to lose weight? Are you trying to improve your physique? Are you looking to boost your strength and performance? Are you looking for a solution to manage your type-2 diabetes or epileptic seizures? Or is this just to keep yourself from getting hungry all the time?
Your goal will determine your macro-nutrient targets. For example, if you’re looking to lose weight, your primary concern is going to be generating a large negative energy deficit. As such, you’ll want to set your macros with this goal in mind.
If you’re training regularly as you should be, then you might need a little more protein than the average person. As such, your targets will be slightly higher than the average person.
If you’re looking for optimum health, then you want to get your nutrient intake from a balanced selection of macro-nutrients. As such, your targets will be somewhere in the middle.
If you have any medical conditions that need to be managed, such as epilepsy or type-2 diabetes, then your targets will need to reflect the needs of your condition and how it’s affected by diet and nutrition.
Whatever your goal, there is a nutrition plan to suit you and we’ll work together to find the one that’s right for you.
Take some time to write down why you are interested in taking up this diet.
What are your goals? Are they weight loss, performance oriented or for medical reasons? Or maybe a combination of all of these?
#2 Consider Your Daily Exercise Regimen
The next thing to consider is your daily exercise regimen.
Are you training for a marathon or a sprint? How many hours a day are you going to be active?
The more active you are, the more calories you’re burning. As such, your nutritional targets will need to be adjusted upwards to accommodate this.
Take into consideration the type of exercise you’re doing and how much of it you’re doing on a daily basis. This will help us determine your nutritional targets that are specific to your regimen.
#3 Consider Your Daily Activity
Similar to exercise, your daily activity is something that should also be considered.
Are you a 9-5 office worker who sits at a desk for 8 hours a day? Or are you a construction worker who is active the whole time?
If you’re sitting at a desk for most of the day, your nutritional targets will need to be lower since you’re not burning many calories throughout the day. If you’re getting a lot of physical activity throughout the day, then your targets will need to be increased.
Take some time to write down what your daily activity and exercise regimen looks like. This will give us more information about you that can be used to determine your targets.
Once you have an idea of your goals, exercise regimen and daily activity, you’re ready to get started.
Ready to get started?
If so, click on the link here to go to the first lesson in the beginners nutrition course! Or, if you’re still not sure about whether this guide is for you, keep reading!
The truth is, most diet and nutrition guides are made for people who are already relatively fit. If you’re here, chances are you’re not exactly at that standard and need some help getting there.
This guide is made for people in that situation. People who may have tried and failed at losing weight in the past. People who have never had any success with fitness plans in the past. People who are just looking for a solid foundation to begin their journey into fitness and nutrition.
This guide is for you!
The truth is, nutrition is REALLY complicated, especially for people in different situations. If you’re an average guy who goes to an average job and has a family and responsibilities, your goals are going to be different than someone who is training for an endurance race or a bodybuilder preparing for a competition.
This guide doesn’t assume you have any knowledge of nutrition or fitness. It starts from the beginning to make sure you have a solid foundation of knowledge to tackle bigger and more complicated things in the future.
Who Is This Guide Not For?
While I do my best to make this guide as in-depth as possible, there are some situations where this just isn’t going to be the guide for you. Here are some common ones:
You Don’t Want To Put In Any Work
If you just want a quick fix so you can lose a couple pounds before beach season, this probably isn’t the guide for you. Even with the shortcuts that I point out, this is not an easy guide. Following it is no walk in the park. You have to be willing to do work if you want to achieve anything.
You Don’t Want To Change Your Diet
This is a guide on how to change your diet. That means if you’re happy with your current diet and don’t want to change it, this probably isn’t the right guide for you. You may find some of the information useful, but following this to the T isn’t going to work if you aren’t willing to change your diet.
You Don’t Like To Read
This guide is pretty text heavy. While I try to break things up with pictures and the like, if you don’t like reading lots of information, this might not be the guide for you.
You Think You Already Know It All
Lastly, this guide is not for people who think they already know everything there is to know about fitness and nutrition. This guide is for people who are looking for help and want to learn how to get into shape or improve their current diet. So if you’re one of those people who feels they know everything already, move on because this guide isn’t for you.
If you’ve read this far, then you’re probably ready to make a change in your life. And that’s what this guide is all about!
What’s In This Guide?
This guide is broken into three parts. The first part focuses on your diet. It teaches you the basics of nutrition so you understandwhat you’re putting into your body. We’ll cover things like Macronutrients, Micronutrients, and the Digestive System.
Sources & references used in this article:
What Is The Ketogenic Diet? by J Cooke – Nutrition, 2018 – thesunlightexperiment.com
Ketosis by GF Cahill Jr – Kidney international, 1981 – core.ac.uk
Animal models of the ketogenic diet: what have we learned, what can we learn? by CE Stafstrom – Epilepsy research, 1999 – Elsevier
Articles 2 weeks ago How Long Does It Take to Get Into Ketosis by L Rainer – ketodietrule.com
Ruminant adaptation to negative energy balance: Influences on the etiology of ketosis and fatty liver by TH Herdt – Veterinary Clinics: Food Animal Practice, 2000 – vetfood.theclinics.com