How to Get Into Ketosis

A keto diet requires you to restrict carbohydrates (to fewer than 50 grams of carbs per day). When you limit your carb intake, your body’s glycogen stores deplete and levels of insulin decline. Your liver then uses fat for energy and produces fatty acids called ketones, such as acetone and acetoacetate. These ketones are used as fuel by your brain and other organs. Some people experience an initial period of fatigue, foggy thinking, irritability, or headache as they adapt to this low-carb diet. This is sometimes referred to as the “keto flu.” This is usually brief, especially if you drink plenty of water and replenish your electrolytes.

Keto herbs and vegetables are a great way to add flavor and variety to your meals without adding carbohydrates. You can also try adding a few tablespoons of lemon juice or lime zest to your drinks and eating more dark berries. It’s important to eat enough fiber as well to maintain a healthy gut. You can get fiber from legumes, cruciferous veggies, nuts, seeds, and some fruits.

Some experts recommend taking a supplement of the amino acid leucine to help speed up the process of getting into ketosis. Others prefer exogenous ketones, which are synthetic ketones that you can ingest to elevate blood ketone levels. However, most experienced Keto dieters find that following a high-fat, moderate-protein and low-carbohydrate diet with an emphasis on whole foods is more than sufficient to induce a state of nutritional ketosis.