How long does it take to get into ketosis? It typically takes about 3 to 4 days to get into ketosis. And you have to consume 50 grams or less of carbs to be in the ketosis stage. Some of the symptoms you can experience when you get into ketosis are:
- Headaches
- Fatigue
- Nausea
- Bad breath
- Thirst
Some of things that may delay your body from achieving ketosis state are eating too many carbs, age, metabolism, exercise level, protein, and fats intake.
How long does it take to get into ketosis? Photo credit: iStock-setory
If you eat too many carbs it can stop your body from producing ketones.
A good nutrient ratio of staying in the ketosis state is the following.
- 55 to 60% of your daily calories should come from fat.
- 30 to 35% of your calories should come from protein.
- 5 to 10% of your calories should come from carbs.
If you eat too much protein and sugar can stop you from reaching ketosis.
On a keto diet you will lose a lot of water the first 7 to 10 days so that initial weight loss will be water loss. Some of the long-term health complications of being on a keto diet are:
- Consuming a high amount of fat in your diet can lead to high accumulation of fat buildup around the liver.
- Not enough protein in your diet can impact your ability to maintain your muscle mass.
- A decreased consumption of fruits and vegetables affects how much fiber you are obtaining daily. And a lack of daily fiber can affect your digestive system.
Here are some tips to help you stay in ketosis.
- Track your carbs intake in a diary and make sure your carbs daily are between 20 to 50 grams of carbs daily.
- Try limiting eating at fast food restaurants because it is hard to find a keto friendly restaurant.
- Research studies have shown that exercising in a fasted state can help increase your ketones.
- Testing your ketones levels regularly to see if you are in the ketosis state. One of the best ways to test keto levels is through urine, blood or a breath measuring tool.
“It typically takes about 3 to 4 days to get into ketosis. And you have to consume 50 grams or less of carbs to be in the ketosis stage.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line is the keto diet is not sustainable and it is not for everybody. It takes an average of about 2 to 4 days to get into ketosis. In some cases, it might take a week or longer and that depends on the metabolism, age, exercise level, current carbs, fats, and protein intake.
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