How to Start Ketosis

The metabolic process known as ketosis is when your body begins to burn stored fat instead of glucose for energy. To encourage ketosis, you’ll need to follow a strict low-carb, high-fat diet. For most people, this type of diet is an extreme change from what they’re used to. You should consult a physician or dietician before trying to start ketosis, as a low-carb, high-fat diet may be harmful for people with some medical conditions. In addition to changing your diet, exercising daily and getting plenty of rest can also help bring about ketosis.^{[1]XResearch source}

Method 1

Method 1 of 3:

Gathering Supplies and Making a Plan

1
Plan 3 days of keto-friendly meals to begin. Switching to a low-carb, high-fat diet can be intimidating. Simplify the process by planning just 3 days of meals. Search for keto-friendly meals online or in a ketogenic diet cookbook.^{[2]XResearch source}
- Eggs scrambled in butter are a popular low-carb breakfast choice.
- A bowl of stir-fried beef and salad with cherry tomatoes, cucumber, scallions, and onion is a delicious lunch option.
- Pork chops and fried green beans covered in garlic butter make for a scrumptious, keto-friendly dinner.^{[3]XResearch source}
- If planning 3 days of meals seems daunting, you can also start your ketogenic diet by planning meals for just 1 day.
2
Go to the grocery store with a keto shopping list in hand. Fill your shopping cart with low-carb vegetables, seafood, grass-feed meats, nuts and seeds, dairy products, eggs, and oils. If you’re unsure what foods you should or should not buy while on a low-carb, high-fat diet, you can search for a keto shopping list online. These shopping lists include hundreds of keto-friendly food items, and give you information about foods’ net carb, fat, protein, and calorie levels.^{[4]XResearch source}
- Low-carb vegetables include: spinach, broccoli, cabbage, kale, zucchini, and mushrooms.
- Wild salmon, mackerel, shrimp, chicken, beef, and pork are great sources of protein and healthy fats when you’re on a keto diet.
- Cheese, plain Greek yogurt, butter, and cream are also keto-diet staples.^{[5]XResearch source}
- Check the nutrition labels on any packaged foods before you buy them to make sure they’re low-carb. Low-carb options typically have less than 5 grams of total carbohydrates per serving.^{[6]XResearch source}
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3
Get a home ketone testing kit to see whether you’re in ketosis. Measuring ketone level in your blood is the most accurate way to determine if you’re in ketosis. You can use a blood glucose and ketone meter, indicator strips, or a breath analyzer to check your ketone levels in the comfort of your own home. Follow the directions provided with the testing kit you purchased. If you’re in ketosis, your blood ketone levels will be somewhere in the range of 0.5-3 millimoles per liter.^{[7]XResearch source}
- Test your ketone levels at least once a day to monitor your progress.
- A blood glucose and ketone meter is the most accurate of the 3 methods.
- You can purchase these testing kits online.
- Doctors can also check your ketone levels by taking and analyzing a blood sample.
4
Stay on a ketogenic diet for around a week. You may enter ketosis as soon as 2-3 days after you switch to a strict low-carb, high-fat diet. It’s then up to you how long you want to stay in ketosis. Most people seem to stay in ketosis for 2 to 7 days.^{[8]XResearch source}
- Some people have stayed on a ketogenic diet for as long as 24 weeks without experiencing any significant side effects.
- Ask your doctor or a nutritionist how long you should stay on a ketogenic diet.
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Method 2

Method 2 of 3:

Switching to a Ketogenic Diet

1
Aim to consume 20-50 grams of net carbohydrates per day. The key to a ketogenic diet is reducing your intake of net carbs. To do this, cut bread, pasta, rice, potatoes, corn and other carb-rich foods out of your diet. Also limit your consumption of other carb-heavy foods, such as: beans, legumes, and most fruits. Replace these carbs with carb-free or low-carb alternatives.^{[9]XResearch source}
- On a nutrition label, the category “net carbs” means a food’s total number of carbs minus fiber.
- 50 grams of carbohydrates is less than the amount found in a medium plain bagel.
- Riced, mashed, or au gratin cauliflower is a great substitute for rice or potatoes.
- Replace pasta with faux noodles made of zucchini.
2
Eat enough healthy fats to feel full and satisfied. Use full-fat ingredients when making dishes instead of low-fat or fat-free options. Full-fat yogurt, avocados, eggs, butter, cheese, olive oil, coconut milk, oily fish, and nuts are great sources of fat that you may want to add to your diet.^{[10]XResearch source}
- If you feel more tired or hungry after switching to a keto diet, that’s one sign that you should add some more fat to your diet.
- Pouring heavy whipping cream into your coffee is another easy way you can quickly add fat to your diet.
- 70-80 percent of your daily calories will come from fat when you’re on a ketogenic diet.
3
Fill your meals with non-starchy vegetables. Be sure to eat a variety of vegetables to give your body all the nutrients it needs. Prepare your meals so that you plate includes a mix of leafy greens, carrots, cabbage, spinach, peppers, mushrooms, tomatoes, and kale.^{[11]XResearch source}
- Low-carb vegetables like cucumber, zucchini, and asparagus are also great substitutes for high-carb whole grains, especially when you’re first starting your ketogenic diet.
- On a low-carb diet, you’ll get all your carbohydrates from cruciferous vegetables, like: cauliflower, broccoli, cabbage, and Brussels sprouts.^{[12]XResearch source}
4
Try to keep your consumption of protein to a moderate level. Stick to the recommended amount of protein for your body weight and no more. Try to eat 1 gram of protein per day per 1 kilogram (2.2 lb) of your body weight. Fish, grass-fed meat, full-fat dairy, and pasture-raised poultry are all great carb-free sources of protein.^{[13]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
- Eating more protein than your body needs can reduce ketosis because your body converts excess protein to glucose.
- Choose fatty cuts of meat instead of lean cuts so you can get some extra fat in your diet.
- While on a ketogenic diet, you’ll get around 15-20 percent of your daily calories from protein.^{[14]XResearch source}
5
Add high fiber plants to your diet to stave off digestive issues. Digestive issues are a common problem for people who make the switch to a low-carb diet. This is because carbohydrates are the main source of fiber. Avocados, chia or flax seeds, walnuts, and almonds are all great, carb-free or low-carb sources of fiber.^{[15]XResearch source}
- If you experience constipation, that’s a sign you should add more fiber to your diet.
6
Consume 1–3 US tbsp (15–44 mL) of coconut oil 3 times a day. As a source of fatty acids and other health benefits, coconut oil can help hasten ketosis. Use only coconut oil that is extra virgin and cold pressed.^{[16]XResearch source}
- Since coconut oil has a high smoke point, it’s great to use for shallow frying.
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Method 3

Method 3 of 3:

Making Lifestyle Changes

1
Resist the urge to snack. Snacking throughout the day can reduce ketosis. For this reason, try to eat only at meal times you’ve designated for yourself.^{[17]XResearch source}
- If you do snack, try to eat only keto-friendly foods.
- Great low-carb snacking options include: cheese, macadamia nuts, a hard-boiled egg, or full-fat yogurt.
- Try to steer clear of packaged snacks. These usually contain a lot of carbs.
2
Stay well hydrated to avoid becoming fatigued. To stay hydrated, women should aim to consume 2.7 litres (11 c) of water per day, and men should try to get 3.7 litres (16 c). This includes water from foods, as well as beverages. You should also try to consumer around 3.8 grams (0.13 oz) of salt per day, so your body can properly absorb the water you intake.^{[18]XResearch source}
- If you’re feeling dehydrated, making a bowl of bone broth may also help.
3
Add exercise to your daily schedule. When you exercise, your body burns carbohydrates for energy. When there aren’t enough carbohydrates, your body will switch to burning stored fat. In this way, exercise can help speed up ketosis. Try to be physically active for at least 30 minutes per day.^{[19]XResearch source}
- Brisk walking, jogging, and yoga are simple activities that can help you stay active.
- Slow and lengthy bouts of exercise are best.
Get plenty of sleep to keep your stress level low. High levels of stress and sleep deprivation may raise your blood sugar level, which can slow ketosis. If you’re a teenager, try to get between 8-10 hours of sleep every night. If you’re over 18 years of age, shoot for 7-9 hours of sleep every night.^{[20]XTrustworthy SourceCenters for Disease Control and PreventionMain public health institute for the US, run by the Dept. of Health and Human ServicesGo to source}
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