LET’S START KETO TODAY
Wondering how to get into ketosis in 24 hours?
Well, this ultimate guide has got you covered. If you still need additional help for starting this diet successfully and actually losing weight then this women has a 28 day keto challenge designed for you.
Up for the challenge and lose weight with keto? Read the guide below for getting started.
Consume tons of water if you want to start keto today
There is no possibility that you can start your keto with the hydrated state.
You should realize that before ketoses you were consuming high carbohydrate intake which was storing water for you but now with low carb diet you have to multiply the process of drinking.
Avoiding carbs means avoiding the storage of water and this can lead to serious dehydration if you do not drink plenty of water to compensate for the loss.
You should always add a pinch of salt to the water as this will aid in replenishing all the salt you are losing, not making you lose water.
Water is very important for your digestion and for eliminating all sorts of toxins. If you want your liver to metabolize fats and need to consume a sufficient amount of water.
If you will not drink enough water then your liver will not function and pause every activity as it requires water for breaking your fat. it will start aiding your Kidneys for support which you do not want.
The liver will not stay ideal but help the kidney to perform its task of flushing away toxins. That is why dehydration leads to less fat being burnt as the liver is not able to produce enough for ketones.
What are ketones?
They are just the by-product of fat breakdown.
Any low-carb diet is already very dehydrating in nature a general rule which is to consume
about the same number of ounces which is equal to your body weight. If you have a hundred pounds to drink 50 ounces of water each day to compensate for the water loss in this keto diet.
Don’t worry you don’t have to consume it all together rather spend the amount throughout the day.
There is no hard and fast rule to consume only plain water as you can – add flavor and taste according to your preference. It is advisable to use lemon extract.
If plain water doesn’t suit you then sodas will work just fine as they can help the liver to function more quickly.
Your goal is to keep your liver busy in producing ketones as quickly as possible. The best way to fulfill your water requirement on a keto diet is through consumption of water drinks like tea or coffee
Balancing electrolyte level for proper keto
There is a high probability of getting infected with headaches or edema if you will not be consuming extra water or sodium intake.
If you want to maintain a decent distance from keto flu then you need to stock up on potassium, magnesium, and salt. You must have a balanced electrolyte.
If you don’t want muscle cramping, sluggishness and headache then you need to take the help of water you need to completely avoid drinking water during meals.
Well, because the water will completely dilute your digestive enzymes likes saliva which will aid in breaking down the food. Water is sure to flush away such enzymes making harder for the liver to break down food.
If you are not aware yet, then on keto you will have to ride on a low carb diet which can easily flush away the vital nutrients like calcium, magnesium, and potassium.
The lack of electrolytes can lead to exhaustion, leg cramps, mood swings, dizziness, keto flu, and kidney pain. You don’t want to put yourself in such a great risk right?
To fulfill the lack of all these you need to consume pink salt. you need to realize that sodium as your body needs it.
You can also consume lite-salt which will bridge the gap for potassium and sodium both. If you don’t want to use lite-salt then simply make use of any potassium supplement and rock salt.
Food for starting keto diet
How people generally start a keto diet?
They start by scanning the internet and find all the recipes. Next what? They drop several factors which are essential for practicing this diet.
Just need to be simple and you are good to go. People dig Straight into Dairy products like cheese and don’t with them in moderation which hinders their path to successful ketosis.
You must be already aware of the fact that keto relies on the low carb diet. You need to consume less than 50 grams of carbs is to start this diet plan.
Many people often have this question that what is the go below 20 grams well this will Boost Your process to be on ketosis.
What pops into your head when you hear the word Low carb? Mainly vegetable and meat right? These nutritional fundamentals substances are what we need to consume for getting faster on ketosis within 24 hours.
Stick to fresh vegetables, spices, Greek yogurt, and cottage cheese in your initial days. It is largely seen that People are habitual of eating rather than eating only when needed.
Keto diet demands from you to bid farewell to this habit.
The goal to start a keto diet in 24 hours can be achieved if you could reduce your glycogen stores quickly and for that, you need to follow a diet plan. You will also need to consume protein high in nutrition value as saturated with the eight essential amino acids.
You must be excited about trying new keto Recipes but you need to save that cookbook for latter as the initial starting point does not demand those fancy recipes. Instead of counting calories, you just avoid glucose in the beginning.
Make sure that you are not snacking around throughout the day as this can imbalance your insulin level. Make sure that your hunger is fulfilled by only keto friendly foods.
Many can’t just avoid hunger pangs and suppress their appetite for that they can mix a can of tuna with mayo, homemade cheese sticks can also serve the same purpose.
You need to be extremely cautious of your daily intake, especially before starting out ketosis. There are certainly recommended edibles which can boost your progress at ketosis. Follow this diet mentioned below to get into ketosis in 24 hours.
Consume protein (eggs or any meat just work fine, avoid sausages though)
Consider trying a fat-free lettuce salad. Limit the carbs to two per serving in your salad dressing. Don’t saturate your salad with several veggies.
It will all add up to your calorie consumption. Restrict your choices to cucumber, lettuce, celery or broccoli.
Keep your salad light. Loading unnecessary vegetables can prove harmful
Any protein serving and salad
Start keto today with proper workout
Remember that you need to reduce your glucose level for getting into ketosis in 24 hours.
It will not deplete by itself rather you would have to make a little effort for it. Just burn it off by moving your butts! We meant to consider prioritizing exercise.
Are you aware of any high-intensity workout? if yes, then it will come in handy for initiating the process. Start any strength training or weight training to engage your whole body.
There is no need to swell your muscles for hours instead a good twenty-minute workout will do. There are a few things you need to keep in mind while exercising. Make sure that your stomach is empty as this can aid your goal.
Instead of burning up and focusing on the food you have consumed, the brain will signal the burn the glycogen and fat residing in your muscles.
Trouble in exercising an empty stomach? Snack away any keto friendly edible but don’t full up yourself. For optimum benefit tolerate exercising with an empty stomach.
If you are not yet familiar with Glycogen then basically it is found in the liver and your muscles. You are not targeting your glycogen of liver but you are working on the one stored in muscle.
Glycogen in the liver maintains the Glucose level while the muscle one maintains the activity. To give you some backend working, let’s discuss the relation of glycogen in liver and glycogen in muscles.
Lower glycogen level in muscles leads to a force full pull of glucose from the blood which reduces your insulin level. This signal is received by the liver which breakdown its own glycogen into glucose to raise the glucose levels of the bloodstream.
So in short by exercising you are actually controlling your muscles which in turn is controlling the glycogen in the liver.
How is that helpful?
The more glucose your liver releases the faster and easier you get into ketosis.
So, If you want your liver to convert glycogen into glucose then you need to be more active throughout the day.
The scientific background was important that you understand the whole function and realize the importance of exercising for starting ketosis.
How to get into ketosis in one day ? By intermittent fasting
Head of intermittent fasting during ketosis? What do you actually achieve by creating gaps between your eating timings?
Through this method you are compelling your body to consume whatever you have taken before in your last meal.
That is why this process cleans up everything by making use of glycogen. Your body has no option of except for burning what you already have in there. Fasting plays a very key role in getting started in the state of ketosis and that too quickly.
The combination of ketogenic diet along with intermittent fasting is the best word for losing weight in no time. turn into a fat burning walking by skipping two meals and then consuming a zero carb diet.
You should break your fast with zero carb diet so that you can transition perfectly into a Low carb one. How do you get a zero carb diet?
Well, you need to consume a source of protein food like eggs. Try coupling this with tuna salad for reducing your cravings. If you are a complete beginner to this Intermittent fasting then why delaying your breakfast or skip it.
Don’t forget to do intermittent fasting of at least 9 hours though some prefer to fast straight for 2 or 3 days for maintaining ketosis.
Supplement to get into ketosis in one day ?
You can try taking help of supplements for boosting up the process. Get this Perfect Keto’s Exogenous Ketones to elevate your ketone level.
This supplement is great in taste and respectively signals your body to use ketones rather than glucose as a fuel which forces your body to get into ketosis much more quickly. This is completely optional process but you will love this supplement
Loading Up on Coffee
Have someone not told you yet the Importance of coffee in helping you to get into ketosis in 24 hours? With no hole of doubt, coffee plays a key role in suppressing your appetite.
You can cut your cravings and other unwanted hunger pangs with this drink. Make sure to consume it in the morning.
How does this work?
Well, coffee reduces the blood hormone called ghrelin which controls your hunger. This drink helps you to consume only 20 grams of carbs per day which will ultimately lead you into ketosis much faster.
Many people just don’t like the taste of coffee, in that case, they can substitute it with caffeine pills or you can grab several cups of tea alternatively. There is no hard and fast rule to consume a lot of caffeine in this keto diet as once you reach the point of ketosis gradually reduce the amount
Say no to snack to start keto today
Fond of eating throughout the day?
You need to get rid of your habit. You have to Limit yourself and the food consumption to a great degree and only eat when necessary.
You need to realize that effective ketosis can only be achieved by consuming fewer carbs but snacking all the around will lead you nowhere.
Why snacking can kill your keto diet plan?
Consuming snacks will mean that you will boost Your insulin levels and never be able to reduce glucose. If you cannot control your cravings at all then only go for cheese sticks or other keto friendly snacks.
Target Weekends to get into keto
Start intermittent fasting on the weekends as weekends will completely distract you in your own personal obligations and other activities which makes it easy for you to diet.
Many people who start this diet on working days find themselves craving junk. During the work which reduces the productivity level to a great degree.
To get a great momentum of starting this you need at least a few spare days.
What about MCT Oil?
Aware of Medium chain triglycerides (abbreviated as MCT) oil?
They are a huge help in the release of ketones. This is one of the recommended and instant sources which works better than any other pill.
What is the source of this oil?
Well, you will be able to find this oil in coconut oil and butter as it contains animal fat. Many people are not fond of the taste of coconut and in that case, they can make use of expeller pressed coconut oil which does not possess any flavor.
You don’t necessarily need to find the sources for these oils as you can purchase it directly from the marketplace. Any version of it whether powder or liquid just works fine.
How does it function?
Well, this MCT oil doesn’t depend on any enzyme rather it lands directly in the liver to produce ketones thus they do not show up in cell membranes.
Many people use it before workouts in order to boost their progress.
The MCTs own the property of quickly burning body fat. You should try every possibility of adding Mcts in your diet.
Make show to prepare the salad all by yourself so you could make use of MCT instead of olive oil. Olive oil is not helpful in the production of ketones and that is why you should replace it with Mcts every time.
Organic butter is one of the best sources because 15% of it comprises of medium chain fatty acids.
Especially fresh butter is easily absorbed by the human body. As far as coconut oil is concerned, then it consists of 60% of medium chain fatty acids.
Element of sleep in keto
If you really want to get into ketosis fast then make sure that you are taking a good night sleep as it is vital.
Why is adequate sleep that important to start ketosis in 24 hours?
Well, sleep promotes the growth hormones which are vital to initiate and maintain ketosis. Moreover, if you will be going for intermittent fasting for sailing on the journey of ketosis then sleep is exceedingly vital.
Make a goal that you will sleep for at least six hours to max ten hours.
By sleeping for ten hours you will be benefiting yourself as you will be reducing the hours for which you will have to fast. You don’t want a top boost up the level of your stress hormones which can easily shoot up with lack of sleep.
Bear in mind that high-stress level will result in high insulin levels which you have to avoid in all cases. There are many reasons for not getting proper sleep like there can be iron deficiency which is making it hard for you to fall in sleep.
There are certain tips which you can follow in order to ensure that you get proper timely sleep.
For instance, consume magnesium.800 MG of magnesium glycinate can be consumed an hour before bed, so it calms you down, gifting you a peaceful sleep. If you are thinking about getting magnesium oxide then it is not recommended as a body doesn’t absorb it well.
Consumption of Green Tea
Consume green tea as it owns properties of coffee in terms of inducing ketosis.
Use of Pink Rock Salt
Next, sodium intake can help. How?
Well, Pink rock salt balances electrolytes which is vital for jump-starting ketogenic diet within 24 hours.
If you want to maintain distance from keto flu and lower your stress levels then pink salt will surely help.
All you need to do is replace.
Yea, replace your home-used salt with this sea salt to maximize the benefits of this diet. Once you get habitual of using this pink rock salt, you will begin to loathe the taste of typical table salt which will be more like any chemical.
If you want to dig into much deeper then these Himalayan salts constitute pure minerals and 70% more sodium than table salt.
Apple Cider Vinegar
Usage of Apple cider vinegar for kick-starting ketosis.
You must have heard of several magical weight loss benefits which these trending ingredients offered. But there is a high probability of you not knowing its role in helping you start the keto diet.
Basically, this will lower your sugar level in the bloodstream which will promote digestion, in turn inducing ketosis.
This is a great source of potassium which is great in balancing the electrolyte level. If you don’t want keto flu to hit your then befriend apple cider vinegar.
Valuing condiments for starting keto
Have you weighed the true potential of ginger, turmeric, cinnamon, and cayenne pepper? No right! But you better start if you want to start keto successfully.
Bear in mind that these condiments work wonders for bloating which you may get in a keto diet. These ingredients are saturated with all the compounds which are vital to maintain optimal ketosis.
Test Your Ketones
Many people get bogged down by the term ketosis. Well, think of it just as a state where your liver began to hold low glycogen level.
This reduction of glycogen in the liver then promotes the production of ketones. If you are thinking that this process will happen in a blink of a second then it is not possible.
Released ketones do not appear in urine all of sudden unless your blood gets saturated with a high percentage of ketones.
Bear in mind that your body will run into the ketosis state much sooner but the results on ketone testing strip will appear a bit later.
You should test the ketones with strips as this will keep you highly motivated. If you will encounter negative results on the strip then don’t get demotivated as this doesn’t signal that the liver is not producing ketones.
Your body has already started to become ketogenic by this time. During the early stages of ketosis, the keto strip test is usually negative. This does not necessarily mean that your liver is not producing any ketones.
We understand that you may be a beginner to this whole process but not this piece of text get you overwhelmed.
Let’s break it down a little.
You can check the ketones at home in two ways, either you take the help of urine test strips or try blood test strips. How to check?
Well, you need to realize that urine strips are much cheaper and they can approx you the idea of your state.
The testing strips will indicate you several shades and these correspond with the level of ketones. You will find six colors corresponding to a low ketone level (light color) to the high one(dark color).
These strips are not accurate thus you should try blood tester.
If you have not encountered blood test strips then they are similar to the glucose test strips. These are much more accurate as you will be getting a numerical measure of your ketone level.
These are really expensive ($2 each) so instead of using them continuously during keto diet, the recommendation is to use it only to test in the first 24 hours when starting out the ketogenic diet.
Ketosis is defined as 0.5 to 5.0 mmol. Aim for 2 mmol for significant weight loss and healing. You should really consult a doctor if numerical value hits 10–15 mmol.
Quick tips to start keto in 24 hours:
Forget the taste of alcohol
You need to cut out alcohol else you will not have an ideal metabolism, sleeping routine and mood to strictly follow keto.
Say no to veg oil
Get rid of that vegetable oil resting peacefully in your shelf. You need to seek particular types of oils, especially in packaged food. Don’t go canola, soybean, corn or cottonseed oil as these oils tend to be inflammatory and you surely don’t want this.
Detox Bad Estrogen
You need to completely avoid the non-organic food which is saturated with synthetic estrogen. If you are habitual of microwaving in plastic then you need to cut this habit off.
You need to realize the importance of number 2 in the ketogenic diet if you will not then you know what can happen? The estrogens can get re-trapped in your fat cells, destroying the purpose of your diet.
Careful consumption of protein
Don’t consume a lot of protein all at once. bear in mind that you can not store protein anywhere thus you will have to have breaks. any protein which will not get digested will later haunt you by turning into sugar, making the glycogen level to rise.
Watch your chewing habits and go slow
You need to lower the insulin response and by eating slowly you can achieve this purpose. Eating slowly has an additional benefit as it activates leptin which signals that you are full. If you are confused about this tip then simply count and chew 32 times.
Well, it is effective.
By chewing 32 times, you are turning solid into liquid thus aiding the digestive process.
Bear in mind that you are advised to stay hydrated but do not drink water while eating as the liquid will dilute the enzymes which will slow down the digestive system.
Be nice to your liver otherwise, and consume gallons of water all day.
Pay importance to the use of spices and herbs
Include cinnamon to your meals from day 1 as it is one of the best tools to promote healthy digestion and boost metabolism.
Hide other herbs in your meatballs and spaghetti sauce.
You will probably not digest this fact but makeup and several skin care products can make your liver malfunction. Try to ditch it for noticing a normal function.
Consume Organic Food
Flush away the chlorine and fluoride in your body by consuming reverse Osmosis water.
if you are not yet aware then all these colorful fruits and veggies are saturated with pesticide named cryolite which contains a high percentage of fluoride.
So a solution? Go organic.
Get rid of keto flu (foggy brain, tiredness)
Replace the loss of water and electrolytes. How you can add these in your routine? By consuming bone broth coupled with high-quality Himalayan salt.
If you experience blurry vision, rapid heartbeat, sudden mood changes, pale skin, hunger or tiredness then this may be due to dips in the blood glucose level.
But you can easily counter this sipping 2 tbsp of apple juice.
There can be a small probability that you experience nausea and in that case, you need to cut down on your fats and oils. If Mcts make you feel that way then reduce the level and gradually increase it once the state subsides.
Are you still thinking of consuming sugar?
You need to forget sugar calories and replace it with avocados, coconut oil or MCTs. No fruit juices, sports drinks, honey, agave or any other sweeteners.
You must limit your fruit consumption to 2 servings each day. Prefer berries, apples, watermelon, and lemon as they contain low fructose.
Love Gluten Free Food
You need to stay away from gluten whether it is in a form of oats, barley or wheat. You have to remove grains from your life.
Calculate your daily calories
Jump over to the weighing scale every day.
They can surely help in balancing your gut flora, plus they also strengthen your immune system. Consumption of Kefir in small amounts, fish sauce or apple cider vinegar along with probiotics will surely maintain ketosis and result in effective weight loss.