Getting into ketosis in 24 hours is possible by doing two things: fasting, and exercising.
If you are looking to jump into ketosis fast after a weekend of splurging or are just looking to jumpstart your body into burning fat, continue reading to learn more.
How to get into ketosis in 24 hours
It's really quite simple when it comes down to it, but it's definitely not the easiest mentally.
The easiest and fastest way to get into ketosis is by fasting and exercising.
Fasting allows the body to burn its stored glucose essentially forcing it to create a new type of fuel called ketone bodies.
Ketone bodies are chemicals that the body makes when there is not enough insulin in the blood and it must break down fat instead of sugar glucose for energy. (1)
Exercise on the other hand also helps to burn glucose. High intensity cardio, interval training (HIIT) or resistance training is the best type exercise for this. Engaging in these types of workouts allows the body to deplete stored glucose and once again help the body to make ketones.
A helpful tip is to exercise in the morning in order to burn through the glucose stored in your body. This will also allow you to have a more accurate ketone and blood glucose reading later on at the end of your 24-hour keto journey.
What is ketosis and the keto diet?
Ketosis is a natural metabolic state defined by your body using significant amounts of ketones for energy.
The body converts fat into ketones when glucose stores are low which means to reach a state of ketosis it's important to deplete these glucose levels.(2) Fasting and exercising are two ways to reach ketosis in a timely manner because they function to burn glucose.
A keto diet comprises of eating foods that are high fat, moderate protein, and low carb. It's important to keep carbohydrates low in order to keep stored glucose low.
How long does it take to reach ketosis normally?
You can expect to reach a state of ketosis in a matter of days if you follow a traditional keto diet.
Fats convert directly into ketones which is why it's important the majority of your diet comes from healthy fats. If you get the majority of your calories from carbs or protein, this will wreck your ketone levels.
Again, if you want to reach ketosis faster, in 24 hours, you'll need to expedite this process and have an overall different approach. Fasting and exercising are the two ways to do this.
How to avoid negative symptoms of fasting and ketosis?
In order to avoid "keto flu" symptoms it's important to drink a ton of water.
When glucose stores are depleted over a short period of time, you not only lose a lot of water, but you also become depleted in water-soluble minerals like sodium, potassium and magnesium. (3)
If you have deficiencies in any one of these elements you will feel it.
Therefore, mineral water or a mineral supplement is best to consume because it replaces what is lost during the fasting process.
It's possible to get into ketosis in 24 hours by taking strict actions such as fasting and high intensity exercising. It's important to take mineral supplements and drink tons of water in order to prevent negative side effects.