How To Get Into Ketosis FASTER?! [8 Fast Keto Adaptation Tips]

If you’re just starting out with a keto diet and want to learn how to get into ketosis faster, or you’re following a long-term keto lifestyle, and you just had a cheat meal, and are wondering how to end the keto flu and get back into ketosis fastest, you’re in the right place. I will share the best tips and tricks to make this keto-adaptation faster.

 

 

So, How to Speed up That Keto-adaptation?

 

We have to first look at what’s happening in the body. Let’s say you’re trying to adapt to keto for the first time, or you left the state of ketosis because you cheated with carbs. Your body will have to change between two fuel sources. Going from glucose to ketones. And if it’s the first time you’re starting keto, your body will have to build new machinery so that your body could use ketones, from the fat that you eat and your stored body fat as your main fuel source. While transitioning to keto, your blood sugars might drop, and this will cause unpleasant symptoms. But you have to be patient, and follow these tips to speed up the keto-adaptation.

 

 

How to Get Into Ketosis Faster?

 

I will share the 8 Fast Keto Adaptation Tips that will help you to reduce the keto flu and get into ketosis faster. The time it will take will vary from person to person. Keto flu is nothing to worry about. However, it is a bit of an unpleasant experience. So be patient, the best is yet to come.

 

1st Fast Keto Adaptation Tip is to Reduce Your Carbs.

 

Your first step should be reducing your carbs to no more than 50g a day. How does it look like? No bread, no rice, no pasta, no potatoes. You simply eat meat with low carb veggies and fat. Here’s an example of a keto meal:

100g or 3.5 oz of organic pork, fried in butter, with salt, pepper, and dried parsley. Together with a full plate of mixed salad leaves, ½ a yellow pepper, 6 walnuts, 5 olives, some freshly squeezed lemon juice, and extra virgin olive oil.

 

 

That’s an example of a healthy clean keto meal that you can prepare in 5 minutes. And of course, I have a keto smoothie and a kefir and chia dessert on the side, but it’s optional. That’s a really balanced, nutrient-dense keto meal. So first step, lower your carbs!

 

 

2nd Fast Keto Adaptation Tip is to Reduce The Frequency Of Eating.

 

Then, the next step is to reduce the frequency of eating. Let’s say you’re used to having 3 meals and 1 snack a day. You should stick with 2 to 3 meals with no snacks. If possible, you should also do some intermittent fasting, which is basically the same as skipping a meal, and not consuming any calories for a certain amount of time. Let’s say you skip breakfast, and have only 2 meals the first two or 3 days when you’re trying to adapt to keto. You basically have 2 meals, no snacks, and have around 16 hours of the non-eating window.

 

So, you wake up, skip breakfast, can have only black coffee or tea, then you eat your lunch at around 12 pm and your dinner at 8 pm, and you fast until the next day at 12 pm.

 

This would help to reduce your insulin and deplete your glucose stores, helping you to adapt to keto faster. Or if you are someone who is already fat-adapted, 1 day of 16-18 fasting would be enough. Fasting helps to get into ketosis faster. And if you’re unsure what is fasting and want to learn more about it, you can check out this video, where I explain fasting in detail.

 

 

3rd Fast Keto Adaptation Tip is to Up Your Fats.

 

Then, another trick to get into ketosis faster is to Up your fats. Have a keto coffee instead of your regular coffee. Keto coffee is basically a coffee with a teaspoon of organic extra virgin coconut oil and a teaspoon of grass-fed butter. If you normally drink your coffee sweet, you can add around 10 drops of liquid stevia sweetener. And bled it for few seconds. This might not be ok for everyone. As some people going from almost no fat in their diet to keto coffees might make them slightly nauseous.

 

So if you try this coffee and it feels a bit too much, leave for later when you’re more fat-adapted, and stick with ½ avocado, olive oil, and some cheese for now. And you can have your coffee with a dash of double cream.

 

 

4th Fast Keto Adaptation Tip is to Drink More Coffee.

 

Then next, coffee itself, helps you to get into ketosis faster. There was a recent study that found that the more coffee you drink, the more ketone you produce. It was a dose-dependent increase. Meaning, more coffee – more ketones and fatty acids in the blood. But of course, don’t overdo with coffee, stick with the amounts that you’re comfortable with. 2-3 cups of coffee a day will help you to get into ketosis faster.

 

 

5th Fast Keto Adaptation Tip is to Eat Some Dark Chocolate.

 

And this is related to the previous tip that helps you to become keto-adapted faster. What do you have your coffee with? Definitely not a muffin. If you want something sweet with your coffee, you should have some dark chocolate, with 85-90% cacao. Or even better, sugar-free dark chocolate with healthy sweeteners. Dark chocolate has been shown to help you to get into ketosis faster. Chocolate helps you to speed up the fat-adaptation. Here is the link to the study if you want to check it out.

 

 

6th Fast Keto Adaptation Tip is to Get Enough Electrolytes.

 

Then, the next step to help you to get into ketosis faster is to make sure you get enough electrolytes. As you’re adapting to keto, you will lose a lot of water weight, you’ll be going to the toilet quite frequently. That’s because carbs hold a lot of fluids in your body. As you lose fluids, you lose various electrolytes with it. As you’re switching to ketosis, some of the negative effects, also called the keto flu can happen because of this electrolyte loss.

 

How do you put the electrolytes back in? Add ½ a teaspoon of Himalayan pink salt in a glass of water and drink it once or twice a day.  It helps to get rid of the headache that comes with the keto flu. If you don’t like the taste of salty water, add in some freshly squeezed lemon or lime juice and 5 drops of stevia, and few cubes of ice. It’s gonna taste like a margarita. Just instead of giving you a headache, it’s gonna get rid of your headache.

 

 

7th Fast Keto Adaptation Tip is to Consume Some MCT Oil.

 

Then, the next tip I have is to consume some medium-chain triglyceride oil or MCT oil, or simply coconut oil, as MCTs are found in coconut oil. MCT oil is simply a more concentrated version. And what it does, it helps you to produce ketones faster. You can simply have a tablespoon of MCT oil or add it to your keto coffee. Order MCT C8 oil HERE UK, HERE US.

 

 

8th Fast Keto Adaptation Tip is to Move More.

 

Then, the next, the last tip to get into ketosis faster, is to move more. Moving in general, going for long walks will help you to deplete your glucose stores faster and start utilising ketones for energy. So aim for at least 20-30 minutes of walking a day.

 

 

So these were my tips and tricks to get into ketosis faster. Definitely try them out and choose what works for you.

 

Next, read my blog post about Starting a Low Carb High Fat Ketogenic Diet.