Minimum Steps to Achieve Ketosis Fast:
1. Limit your carbohydrate intake.
The main obvious step, without it nothing will work. Reduce consumption to 20 grams of carbohydrates per day to start with. This allows the body to use up all its stores of glucose and begin the transition to processing fat for energy.
2. Add coconut oil to your diet.
It contains MCTs (Medium Chain Triglycerides), which are very easily absorbed by the body and immediately converted into ketones. There is no need to buy MCT oil, because it is 70-80% coconut and has the same effect.
You can start with one teaspoon in the morning every day and go up to 3 teaspoons within a week.
3. Add physical. load.
There are a lot of studies that support the increase in ketosis with regular sports aesthetics. It has also been found that ketone levels increase significantly when exercised before meals.
One clarification, it is not advisable to do this in the first couple of weeks of starting a low-carb diet.
4. Increase your intake of healthy fats.
Introduce healthy fats to your diet and your ketone levels will rise. The keto diet Is not just a reduction in carbohydrate intake, it is also an abundant intake of fat.
Let me remind you healthy fats - extra virgin olive oil, coconut oil, avocado oil, butter, lard. There are also tons of fat-rich foods (avocado, cheese, eggs, dark chocolate, fish, nuts, etc.)
One of the strongest ways to speed up your entry into ketosis is to stop eating for a few hours, preferably 12 to 16 hours a day. There is an article on this site about intermittent fasting. There is also "fat starvation", when food intake is maintained, but the amount of calories is sharply limited and they are all taken only from fat.
6. Control your protein intake.
It is necessary to consume protein, 1 gram of protein per 1 kg of desired weight is recommended. You can not both underestimate this value (this leads to a loss of muscle mass, because the body will maintain blood sugar levels by processing its own protein in the form of muscles), and overestimate (this will lead to excess production of glucose from protein and bring you out of ketosis) ... The minimum consumption is considered to be 0.55 - 0.77 grams per 1 kg of the desired weight.
7. Instrumentally measure the level of ketones.
And make adjustments to your diet and lifestyle as needed. Especially in the beginning keto diets it is important to clearly know how the body reacts to certain actions, what happens to the level of ketones. In a few weeks, you will understand which actions increase ketosis and which ones violate it.
