How Long Does It Take To Get Into Ketosis?

How long does it take to get into ketosis? It takes about 3 to 5 days to get into ketosis if you are consuming 50 grams or less. Some people take longer depending on their physical activity level, age, metabolism, carb, fat, and protein intake.

If you are in the ketosis phase here are some of the symptoms associated with it which are headaches, fatigue, bad breath, and increased thirst. If you are getting these symptoms, then it is indicative you are probably in the ketosis phase.

How long does it take to get into ketosis? Photo Credit: iStock-setory

How to test your body for ketones?

There are three types of ketones which are acetone, acetoacetate and beta-hydroxybutyrate. This can be measured through either urine, blood, or a saliva test. Urine test strips are one of the most economical and cheapest ways to see if you are in ketosis.

If your blood ketone range is in the 1.5 to 3.0 mmol per liter then you are in the ketosis phase. If it takes you longer to get into ketosis it may be because you are unintentionally consuming more carbs than normal. If your carb intake is more than 50 grams per day, it is difficult to stay in the ketosis phase.

If you are on a ketogenic diet this would be the ideal macronutrient ratio which is 55 to 60% of your daily calories should come from fat. 30 to 35% of your daily calories should come from protein.  And 5 to 10% of your daily calories would come from carbs.

One of the initial things that happens when you are on a keto diet is the first 5 to 7 days you can lose up to 7 to 10 pounds. And most of that weight is water so you think you are losing body fat, but it is mostly water. The diet has a diuretic effect, so water loss always comes in the first 7 to 10 days or so.

Some of the long-term side effects to being in ketosis are kidney stones, inadequate protein levels, vitamin deficiency, fat buildup in the liver. Another unhealthy thing associated with the keto diet is a lack of vegetables and fruits and an increased consumption of fat.

There are research studies that show that long term low carbs diets with increased fat consumption can cause inflammation, oxidative stress and possibly expedite aging.

Here is some important information on how to stay in ketosis if that is a goal of yours.

• Consume 20 to 50 grams of carbs per day.
• Minimize eating at fast food restaurants.
• Track and log your carb intake from foods.
• Increase your intake of high-quality fats such as avocado oil, nuts, nut butter, virgin oil, avocados, etc.
• Be mindful of hidden carbs sources that you can unintentionally eat.

“It takes about 3 to 5 days to get into ketosis if you are consuming 50 grams or less.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line it takes about 3 to 5 days to get into ketosis. It is important to understand that the keto diet isn’t for everybody, and it is not a sustainable diet from a long-term perspective.

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