If you want to know how to get into ketosis in 24 hours then follow these five simple steps…
But first… Why are you really doing “keto”?
I ask this question because I get a GAZZILION emails and messages across social media platforms from people wanting to get into ketosis fast.
I get it… You want to lose 20 pounds in 10 days for a wedding… You want to get rid of that baby weight before your high school reunion. Trust me, I’ve heard it all…
When I first got into keto, I wanted to lose weight as well so I understand. But, I didn’t have a reason to rush… Heck, I didn’t expect to lose weight as fast as I did but it happened that way. The there was the egg fast diet where I took things to the next level.
From my coaching cleints… There’s always a few of them in a rush to lose weight so fast that they’re driving themselves insane…lol… I’m talking “Scale Stalking” multiple times a day and in turn, driving me crazy.
I’m only joking about the “driving me crazy” part. I love helping others reach their goals… It makes me feel warm and fuzzy inside… 🙂
I digress… But remember this… Every “Body” is different. We all have metabolic damage to some degree… Some worst that others. Some people I work with can adapt quickly while others take months to keto adapt. If you’re stressing yourself out, watching the scale day in and day out, you can spike your glucose causing you to stall. So No Stress!
The five steps below are a quick way to get into ketosis “Only”. There’s a difference between being in ketosis and being keto adapted.
How To Get Into Ketosis In One Day
What you’re going to do is a 24 hour(ish) fast to deplete your glycogen stores quickly as possible. When you wake up in the morning, you’re already in mild ketosis from fasting overnight.
Doing a 24 hour fast will boost metabolic pathways and skyrocket ketone production.
Keep in mind that you don’t have to do a 24 hour fast especially if you’ve consumed a ton of carbs the day before and you’re new to a ketogenic protocol.
If you prefer to do a standard intermittent fasting regimen. You can check out this intermittent fasting guide.
1. The Last Supper (No Pun Intended)
Eat your last meal before 6 pm (The Day Before)
You don’t want undigested food in your gut when your sleeping. Your body does a lot of work when it’s digesting food which can take away from your reproductive hormones and also stop your body from healing when you sleep.
Basically you want to start fasting as soon as possible.
2. Get To Sleep
Get to sleep by 10 pm (preferably 9 pm)
I always talk about our body-clock (circadian rhythm). If your biorhythm is off, your body can go into stress mode spiking your blood sugar. We Don’t want that…
It’s important to turn those adrenal glands OFF. We become anabolic when we sleep and our bodies get into repair mode. You also don’t want to be hyper-catabolic due to a spike in cortisol… We don’t want no insulin resistance over here!
Also, within the first two hours (10-12am) is when you get a surge of growth hormones which is vital for muscle building.
(Quick Tip) Turn off all your screens and lights (smart phones, TV, lamps…etc…) 30-60 minutes before bed. The blue light tricks your body into thinking it’s afternoon which can cause insomnia or make it hard to gp to sleep.
3. Do An Extreme Full Body Workout
The best way to get rid of that glycogen is to burn it!
Workout in the morning before noon because you don’t want you cortisol spiked up in the evening when you’re supposed to be relaxing.
Thats right… Get in the gym or do HIIT, biking or whatever exercise you choose. You gotta get rid of it quickly as possible…
4. Break The Fast
Around 2-3pm… Break the fast with MCT/ Coconut oil, butter, or a fat of your choice
MCT oil is a medium chain triglyceride which absorbs quickly through bypassing the gallbladder and going straight to the liver to be processed into ketones.
Coconut oil is around 60% MCT so you can use that as well since it’s quickly assessable at most grocery stores. Make sure to get “extra virgin” cocnut oil and “organic” coconut oil.
Why you ask?
Because extra virgin olive oil is unproccessed, it containes lauric acid which is found in breast milk and is awesome for brain health. It’s also good for candida overgrowth since it has antimicrobial properties. Heal the Mind, Heal the gut!
So around 2-3 pm get 3-4 tbsp of healthy fats and repeat an hour later before dinner.
5. Breakfast For Dinner
Breakfast is my go-to meal for dinner…
The reason why I like breakfast for dinner is that it leaves no room for error. And this is important if you’re new to keto and not sure what types of keto recipes to prepare.
So just keep it simple for now and stick to breakfast.
For dinner, eat a HUGE breakfast with 6-12 eggs and a 1/2-1lb of bacon or sausage with 2 cups of spinach.
Add 2-3 tbsp of butter to the eggs
Add 2-3 tbsp of butter to the spinach
The goal here is to get full “but” not over-eat.
How To Get Into Ketosis In 24 Hours
- Eat Your Last Meal By 6 pm
- Get To Sleep By 10 pm (Preferably 9 pm)
- Do a Moderate to High Full Body Workout
- Break The Fast With Fat
- Eat Breakfast For Dinner
So this is my personal method on how to get into ketosis in 24 hours. If you have any questions please leave them in the comment section below.
Remember to watch your stress levels and get plenty of “quality” sleep. Those are the two biggest issues when people are trying to adapt on keto.
Also, if you’re new to keto, I recommend checking out this program. It’s pretty awesome and people are getting results.
Now you know how to get into ketosis in 24 hours, so share this and help others achieve their goals..