FREE SHIPPING ON ORDERS OVER $99.99

How Long Does It Take To Get Into Ketosis?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
Share on facebook
Share on twitter
Share on linkedin
Share on email

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.

If you have any interest in trying any of our Ethical Supplement  products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can get a discount below at this link.

https://offer.ethicalinc.com/suppressant-offer/ ?utm_source=blog 

References

  1. Pinckaers PJ, Churchward-Venne TA, Bailey D, van Loon LJ. Ketone Bodies and Exercise Performance: The Next Magic Bullet or Merely Hype? Sports Med. 2017 Mar;47(3):383-391. doi: 10.1007/s40279-016-0577-y. PMID: 27430501; PMCID: PMC5309297.
  2. Antonio Paoli A, Mancin L, Caprio M, Monti E, Narici MV, Cenci L, Piccini F, Pincella M, Grigoletto D, Marcolin G. Effects of 30 days of ketogenic diet on body composition, muscle strength, muscle area, metabolism, and performance in semi-professional soccer players. J Int Soc Sports Nutr. 2021 Sep 16;18(1):62. doi: 10.1186/s12970-021-00459-9. PMID: 34530857; PMCID: PMC8447662.
  3. Bruci A, Tuccinardi D, Tozzi R, Balena A, Santucci S, Frontani R, Mariani S, Basciani S, Spera G, Gnessi L, Lubrano C, Watanabe M. Very Low-Calorie Ketogenic Diet: A Safe and Effective Tool for Weight Loss in Patients With Obesity and Mild Kidney Failure. Nutrients. 2020 Jan 27;12(2):333. doi: 10.3390/nu12020333. PMID: 32012661; PMCID: PMC7071259.
  4. Giugliano D, Maiorino MI, Bellastella G, Esposito K. More sugar? No, thank you! The elusive nature of low carbohydrate diets. Endocrine. 2018 Sep;61(3):383-387. doi: 10.1007/s12020-018-1580-x. Epub 2018 Mar 19. PMID: 29556949.
  5. Masood W, Annamaraju P, Uppaluri KR. Ketogenic Diet. [Updated 2022 Jun 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499830/
  6. Antonio Paoli A, Mancin L, Caprio M, Monti E, Narici MV, Cenci L, Piccini F, Pincella M, Grigoletto D, Marcolin G. Effects of 30 days of ketogenic diet on body composition, muscle strength, muscle area, metabolism, and performance in semi-professional soccer players. J Int Soc Sports Nutr. 2021 Sep 16;18(1):62. doi: 10.1186/s12970-021-00459-9. PMID: 34530857; PMCID: PMC8447662.
  7. Bruci A, Tuccinardi D, Tozzi R, Balena A, Santucci S, Frontani R, Mariani S, Basciani S, Spera G, Gnessi L, Lubrano C, Watanabe M. Very Low-Calorie Ketogenic Diet: A Safe and Effective Tool for Weight Loss in Patients With Obesity and Mild Kidney Failure. Nutrients. 2020 Jan 27;12(2):333. doi: 10.3390/nu12020333. PMID: 32012661; PMCID: PMC7071259.
  8. Giugliano D, Maiorino MI, Bellastella G, Esposito K. More sugar? No, thank you! The elusive nature of low carbohydrate diets. Endocrine. 2018 Sep;61(3):383-387. doi: 10.1007/s12020-018-1580-x. Epub 2018 Mar 19. PMID: 29556949.
  9. Scott JM, Deuster PA. Ketones and Human Performance. J Spec Oper Med. 2017 Summer;17(2):112-116. doi: 10.55460/PGWG-H55J. PMID: 28599043.
  10. D C Harvey CJ, Schofield GM, Williden M, McQuillan JA. The Effect of Medium Chain Triglycerides on Time to Nutritional Ketosis and Symptoms of Keto-Induction in Healthy Adults: A Randomised Controlled Clinical Trial. J Nutr Metab. 2018 May 22;2018:2630565. doi: 10.1155/2018/2630565. PMID: 29951312; PMCID: PMC5987302.
  11. Harvey CJDC, Schofield GM, Williden M. The use of nutritional supplements to induce ketosis and reduce symptoms associated with keto-induction: a narrative review. PeerJ. 2018 Mar 16;6:e4488. doi: 10.7717/peerj.4488. PMID: 29576959; PMCID: PMC5858534.
  12. Dowis K, Banga S. The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. Nutrients. 2021 May 13;13(5):1654. doi: 10.3390/nu13051654. PMID: 34068325; PMCID: PMC8153354.

More great content you may like

Health & Wellness
Obi Obadike

What Are The Benefits Of Coffee?

What are the benefits of coffee? One of the main benefits of coffee is it will increase your energy levels and decrease fatigue temporarily. And

Read More »

More great content you may like

Before you finish your last lap...

Don’t miss any of our great newsletters.