How to Get into Ketosis - Comprehensive 5 Day Ketosis Plan
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How to Get into Ketosis

Below you’ll find an exact, 5 Day Plan to Get in Ketosis Fast. Note: it is highly likely you’ll be in Ketosis much faster than 5 days… stick to the 5 day plan either way.

If you’ve read about the Keto Diet and are interested in getting into Ketosis quickly, this post will help you understand exactly what you can do to get into Ketosis.

The first time attempting the Keto Diet I hated it. I got the “carb flu” and felt off. I was tired (I don’t often feel tired) and my stomach was (rolling / gurgling / angry) the whole time. I lasted one week for my first attempt and I felt miserable! I decided it’s Paleo or nothing. THEN I read Tim Ferris’ “Tools of Titans” when it first came out. The first section of the book… it felt like an informercial for Ketosis. It was compelling. I needed to try again but this time research a lot more than I had the first time.

After reading countless blog posts and researching methods and what is actually taking place in your body while in Ketosis, I was excited to try again. One of the things I was excited to try when I got into Ketosis was holding my breath. I tested before I started the Keto Diet and I could hold my breath for one minute and nine seconds. After I was in Ketosis I laid down on the couch, did a brief breathing exercise (I had not practiced previously) and was able to hold my breath for over 2 minutes! It was really my whole goal in attempting to get into Ketosis to see if that whole hold your breath thing was real. For me, it was.

It also helped that during our PaleoFX panels we learned Keto is becoming the norm. I had enough experiences tell me, DO IT, ROB! GO ALL IN!

Before you start / what to know.

Ketones are a more effective way to power your body.

Your body will be shifting away from Glucose.

Understanding Ketones

In most people’s circumstances (the way most people eat), your body’s cells are powered by an energy molecule called ATP (Adenosine triphosphate), this is made by using glucose (blood sugar).

Ketosis is different – When your body is in Ketosis, it creates molecules called ketone bodies. These Ketone bodies are produced when glucose is not available as fuel source.

Ketone bodies are a very effective way to power your body. Getting into Ketosis means that your body has to use more energy (glucose is much easier – that’s why your body will try to shift back to glucose). The good news about a body that’s in Ketosis? You get more energy as your payoff! Hard to get in to, but once you’re in… you’re good to go!

Removing the Glycogen Stores

When you remove your Glycogen stores your body is forced to use your fat stores. And by stores I’m referring to your reserves. If getting into Ketosis means you remove your Glycogen stores and move into Ketosis, this means you’re in need of fat to function well. Two things need to happen: your body uses your fat and you need to eat more fat. We’ve been taught for a long time that fat intake is bad. I guess all of those suggestions missed the science part of all of this.

Transition & Testing

We need a full effort of removing the Glycogen stores… the faster we can do this the better you’re going to feel. Please understand, your body is going to transition and it might feel crappy at first (this is a big change). Also understand that Ketosis isn’t right for all bodies. Pay close attention.

How am I going to feel?

Everyone is different but most people (at first / during the transition) will feel:

  • An upset stomach (churning)
  • The need to pee (a lot)
  • You might get the poops (the gross kind)
  • Your energy may drop (remember: your body is transitioning)
  • Change for the ladies (many have reported that “it starts” outside of the normal cycle)
  • If there’s more than this that you’re feeling… be careful.

How will I know I’m in Ketosis?

You’ve got to get the test strips. You’re going to be peeing on these little things a bunch. We’ve found that they have a shelf life too. Basically, don’t buy them if you’re not planning on getting into Ketosis soon.

First, before we jump into the plan, you’ve got to read this:

Intermittent Fasting

We first need to talk about the incredible benefits of IF (or Intermittent Fasting). Think of IF (in our terms for this plan) as skipping breakfast. I used to believe in the bigger the breakfast the better off your day will be. When I first learned of intermittent fasting I thought I’d be sluggish and lack the energy for the day. I was used to a big, delicious breakfast. You know, that energy that came from that stuff-your-face meal with the eggs, bacon and those delicious sweet potatoes. First off, let me clarify, that’s a good breakfast. Kendra’s skillet sweet potatoes are so dang good. And sweet potatoes have their place but not when you’re Keto.

Regardless of you deciding to get in Ketosis or not, IF is ESSENTIAL to good health. It’s not an option, if you want to be healthier and without even changing your diet, the first thing you should do is STOP eating all the time. Only allow 10 hours at the most EVERY DAY for consumption of calories.

Intermittent fasting is key to successful ketosis.

In 2016, the Noble Prize in Physiology / Medicine was given to Yoshinori Ohsumi for discovering some of the mechanisms of autophagy – the orderly degradation and recycling of cellular components.  

When the cells undergo the process of autophagy:

  • Damaged proteins: removed / recycled
  • Invading microorganisms: removed
  • Toxic compounds: removed.

Broken down in understandable terms, this means: you’re slowing the aging process, reversing disease, and helping to prevent cancer. The problem for most is that it doesn’t happen all the time because you’re always eating. The constant intake of food is thwarting the process. That’s right, I used the word thwarting.

Fasting, protein restriction, and carbohydrate restriction are the three main ways to initiate the autophagic processes. This clearly shows why the ketogenic diet has so many positive effects and how vitally important intermittent fasting is.


How to Get in Ketosis Fast

The following section is going to layout point by point what we’ve tested and found very successful. This particular guide is not a meal plan. It’s an outline for what works to get into lasting Ketosis (and do it quickly). This effort is a 5-day-timing plan that includes intermittent fasting.

How to get in Ketosis Fast

Ketosis 5 Day Plan

Tip (before you even get started)DRINK WATER! You’re going to be fasting but that doesn’t mean you’re not going to drink water. You’re going to drink a lot of water. Keto is a natural diuretic – this means you’re going to pee a lot. During the hours you’re fasting you’re also going to need to increase your salt intake. I like to use Ketone Salts.

When you drastically reduce your carb intake your insulin-levels decrease and your kidneys release more salt than when you were eating a bunch of carbs. You’re reducing your insulin levels while getting into Ketosis (when you eat carbs your insulin levels rise); salt is not getting properly released by the body and you’re not optimally healthy. Thanks a lot, carbs! During this initial phase when getting into Ketosis you’ve got to up the: Water, Calcium, Magnesium, Sodium, & Potassium intake. Naturally, your salt cycle will restore and your body is going to properly thank you.

Sunday Night

  • Eat a Keto Dinner that’s low in carbs (no later than 6pm).
  • Drink Water
  • Pee on a test strip (if you’re just getting started, you’re not going to change the color on that little strip). BUT it’s good to see before you get started.


You’re not going to eat food until 3pm. This is going to give your body the chance to rid itself of as much of its Glycogen stores as possible. Not eating until 3pm is part of this purging process (only part of the process though).

You’re also going to need to get in (3) 10 minute sessions of moderate / difficult cardio. You’re going to spread these 10 minute sessions out (from when you wake up – till 3pm). We have an Airdyne and a C2 Rower. We’ll take 5 minutes on the Airdyne followed by another 5 minutes on the C2 – I’m breathing pretty heavy after this exercise. The idea behind this is to encourage your body’s Glycogen stores to leave quickly (so we don’t have a long transition phase). If you don’t have a C2 or Airdyne, jog. It’s just 10 minutes, you’ve got this!

Let’s say you wake up at 7am:

  • Drink Water (with a pinch of added, non-processed real salt – no iodine) – Drink as much as you can. Keep it on-hand and readily available – this applies throughout the day.
  • 7:30 (10 Minutes of moderate / difficult cardio)
  • 8:30 (Herbal tea with one tablespoon of MCT Oil)
  • 10:00 (10 Minutes of moderate / difficult cardio)
  • 12:00 (Drink a serving of KetoCaNa or Ketone Salts)
  • 12:15 (10 Minutes of moderate / difficult cardio)
  • 2:00 (Herbal tea with one tablespoon of MCT Oil)
  • 2:59 Pee on a test strip (if you’ve cycled through Ketosis before, you might be in. If not, don’t worry it’s still early).
  • 3:00 Eat a meal rich with dark leafy greens, fatty meat, avocados and healthy oils.
  • You may eat Keto foods from 3pm – 8pm – Track your macros and feel full (don’t over do it).
  • 8pm – It’s water for you! Happy peeing.
  • Before you go to bed (1 serving of Magnesium)
  • Pee on a test strip

You were just introduced to four supplements. Here’s what they are:

  • MCT Oil – Packed with nutritious fats, MCTS are absorbed directly from the gut to the liver, where they are burned quickly for energy.
  • KetoCaNa – KetoCaNa is a source of ketones, providing 11.7 grams of BHB Salts per serving.
  • Keto Salts – Calcium, Magnesium, Sodium, & Potassium (Ca, Ma, Na, K) – 13 Grams of Beta-Hydroxybutyrate Per Serving – Non-GMO, Gluten Free, No Artificial Flavoring or Sweeteners
  • Magnesium – Restores healthy magnesium levels and supports a healthy immune system. Magnesium promotes normal blood pressure and is required for producing and storing energy.


At this point (or yesterday afternoon after you ate) you may be feeling a bit of churning stomach, that’s okay. If you’ve got a headache at any point make sure to increase your intake of water (with a pinch of non-processed real salt).

Again, we’ll assume you woke up at 7am.

  • Pee on a test strip
  • Drink Water
  • 8:30 (Herbal tea with one tablespoon of MCT Oil)
  • 12:00 (Drink a serving of KetoCaNa or Ketone Salts)
  • 12:15 (10 Minutes of moderate / difficult cardio)
  • 12:59 Pee on a test strip
  • 1:00 Lunch Time! Eat a meal rich with dark leafy greens and a fatty meat. Check out our Keto recipes for ideas on what to eat.
  • You may eat Keto foods from 1pm – 8pm – Track your macros and feel full (don’t over do it).
  • 8pm – It’s water for you! Happy peeing.
  • Before you go to bed (1 serving of Magnesium)
  • Pee on a test strip

Wednesday – Friday

Wednesday is the same as Tuesday (no change). If you’re not in Ketosis by Thursday morning you’re going to repeat Monday (eating from 3-8pm) and doing (3) 10 minute cardio exercises spread out as indicated on Monday’s plan.

If you’re in deep Ketosis by Wednesday morning do not take the KetoCana if you don’t want to. However, on a regular basis I take the Keto Salts (they’re all nasty, just mix the powder up in a little bit of water and down it like a hero). If you happen to fall out of Ketosis when you test on Thursday morning, take the KetoCana and follow Monday’s plan.

If you want, feel free to eat from noon-8pm Tuesday through Friday. Your body will tell you (how you feel and what the test strips say) if that’s a good idea or not.

Please let me know if you try this and how it works for you. I’ve experienced very positive results from this plan. It’s a sure-fire way to get into Ketosis. Remember: for some people Ketosis isn’t ideal and your body won’t be better off. For most, it’s incredible and highly effective in terms of (losing fat and improving mental clarity and physical performance). I’m not a health provider, this information provided here is from my own experiences and research.

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One thought on “How to Get into Ketosis

  1. Diana

    Hi do I just use the strips and the other items salt, mct oil etc for just the first wk to get into keto thank u Diana


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