How to Get into Ketosis - Comprehensive Keto Plan (+ Intermittent Fasting)
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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.

Skip stuff and jump right to the plan.

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. If you’re unsure about what the Keto Diet is read this first.

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! Do it for your health, test it out and see how things change!

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.

Finally…

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.

Monday

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)
  • 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)
  • 2:59 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. Add in a serving of MCT oil to whatever you’re eating.
  • 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.

Tuesday

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
  • 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. Add in a serving of MCT oil to whatever you’re eating.
  • 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 and so have many others. 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.

 

Please ask questions and your your experiences in the comments!

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24 Comments 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

    Reply
    1. Rob Benson

      It’s best if you keep taking the Calcium + Magnesium + Sodium + Potassium + Beta-Hydroxybutyrate (Keto Salts) on a regular basis. Sometimes we just don’t get all of the food we need to cover any deficiencies, the Keto Salts make sure we get what we need and avoid cramping (among other things).

      On the strips: I like to test using those and the glucometer too (with keto strips). Helps me know what lifestyle changes are effecting my Ketone levels and helps me make better decisions.

      Reply
  2. Barbara

    Hi!
    I work in a hospital and my wake up time is 4:30AM. I leave for work at 5:30 and my lunch break is somewhere between 11-noon. I am in bed by 8:30PM.
    How do I adjust these times to fit my work schedule. Weekends this will be fine but Mon-Friday I need to do this differently.
    So I wake up at 4:30AM and Drink water and pee on a test strip. 5:00AM I hit my exercise bike for 10minutes. 5:30AM I start my 30minute commute. What are my times from there?
    Also I can’t fit in 10minutes of cardio while at work so what do I do?
    Thanks. I plan on starting this up on December 26th.

    Reply
    1. Rob Benson

      First thing: cardio. The whole idea behind the intervals and the cardio is to deplete your glycogen stores effectively. This is huge! You can’t get in to ketosis if you have excess glycogen stores. I would start on a Saturday (in your case). This way you’ll be able to get in to Ketosis more quickly to avoid the “Keto flu”. If you start on Friday night (dinner as instructed) and then fast till 3pm on Saturday, that’ll get you started right.

      Your schedule when Monday hits: On Sunday night don’t eat past 8 (which shouldn’t be a problem for you)… then fast until 11 or noon (when you normally eat lunch). These daily fasts are very therapeutic and play a big role in overall better health.

      Congrats on starting up, you’re going to love it! Join our FB group and ask questions when you have them: https://www.facebook.com/groups/ourketolife/

      Reply
      1. Barbara

        Ok got it so I won’t start on the 26th then. However, I will need to push it one more day to start with the fast on Saturday night (30th) because we have a family lunch date that day for a cousin’s birthday. It would be awkward meeting the family for lunch and me not being able to actually eat lunch. I will make Saturday (dinner as instructed) and then fast til 3PM on Sunday. Since I am off on the holiday, Jan 1, it should still work out well. Plus I just went ordered that Ketocana and my Prime will get it to me on Dec. 29th.
        I actually tried keto this summer when my doctor told me I was pre-diabetic and said to “do either Whole30 or a ketogenic diet” as the quickest way to lose weight and get my blood sugar down below 100 fasting. I had already been successful on 2 different W30s and had done Atkins back in 1999-2001. So I decided on trying keto and did well on it, losing 20 pounds in a month. Then I went on an extended vacation to Ireland in the September and fell back into all my bad habits. I tried to get back into keto in mid October but couldn’t get that sugar dragon back in control so went in and out of keto for a month. Then had an emergency appendectomy on Thanksgiving! So I determined now to get through the holiday season and start fresh (minus an appendix, LOL).
        I wanted to eat W30/Paleo while doing Keto and it looks like your site will help me accomplish this. I have to be gluten and dairy free due to diagnosed severe intolerances to both. In my limited Keto experience I have not found a lot of diary free recipes. I am hoping to follow meal plans because I did great when I followed them and not so good when I had to figure out macros myself.
        Thank you for inviting me to your face book group. I look forward to learning and sharing and the support being part of a group offers as I journey in my weight loss and lowering my blood sugar.

        Reply
        1. Rob Benson

          Sorry for the delayed reply (just seeing this post now). Excited to hear about your experience and sorry about the appendix, that doesn’t sound like fun!

          We are working overtime to get more dairy free Keto options AND we’re getting closer to our Keto Meal Plan (what we do to make Keto super easy). Thanks so much for the kind words and ask questions in the Facebook Group https://www.facebook.com/groups/ourketolife/ when you have them!

          Reply
  3. Kristen

    Hey Rob! Great article! Super thorough and scienc-y while still being an entertaining, easy read. Quick question… In addition to the supplements listed, do you and Kendra take a multi-vitamin of sorts? If so, can you recommend one that’s quality? THANKS!!

    Reply
  4. Royce

    Hi Rob, I work in a warehouse Monday to Friday and don’t have access to cardio equipment. I have lost of space and a decent amount of free time to do 10 minutes of cardio. What can I do for cardio in this environment? I have looked online for suggestions but no satisfied with results. Can do jumping jacks and squats no problem, but difficult to do a lot in work clothes.

    Reply
    1. Rob Benson

      The idea is to deplete your glycogen stores. I would stick with lunges, pushups and squats (cycle through them 10/10/10) – till you’re breathing heavy. 10 minutes would be ideal.

      Reply
  5. tammy

    I truly want to try this however heres my problem.. My work schedule:
    Sunday 2Pm till Midnight (dinner time 730 pm)
    Monday 3-1:30 am (dinner time 745 pm)
    Tuesday and Wednesday Same as Monday

    Off Thursday, Friday & Saturdays… How can I adjust this to work best with my schedule

    Reply
    1. Rob Benson

      Start Wednesday night! And then just ensure you’re only eating calories in a MAX of a 10 hour window. IF for the other (at least) 14 hours daily.

      Reply
  6. Genie Adams

    Hi Rob!
    I am a teacher which effects this in several areas. I get up at 5:00 and am picking up my carpool kiddos at 6:30, every minute spent getting ready for the morning. I drink a cup of black coffee with coconut oil and powdered collagen in the morning and a glass of water. I take my cup with water and drink along the way to school. I try to drink water throughout the day, but with teaching (talking or working with students) it doesn’t always happen. We eat lunch at 10:30. I leave campus between 4:00-4:30. My husband and I usually eat dinner around 7:00 and head to bed around 10:00.

    I’ve been eating Keto-friendly foods for the past three weeks and feel great, but I doubt that I’m doing it right. I tend to focus on proteins and dairy with some leafy greens. I’ve managed to eliminate breads and added sugars (as best as I can). I would like to try doing IF, but don’t want to run out of energy with my 2nd and 3rd graders. Any helpful hints would be appreciated!

    Reply
    1. Rob Benson

      Fasting from 8 or 9pm to 10:30am 5 days a week is a really great plan. I find that IF gives me more energy. When fasted you’ll have better mental clarity and energy. Give it a shot and see how you feel after a few weeks!

      Reply
  7. Beth

    I’m planning to start this on Sunday. I’m a coffee drinker. Is there any room for that in these first 5 days? Thanks!

    Reply
  8. marita

    I have heard in the past that pre-diabetics and diabetics can benefit from lowering their protein on keto. I have a lot of weight to lose and have been trying to get my fasting BS down to the 80s. I have a hard time getting into and staying in ketosis. What do you suggest for grams of protein? I read your not supposed to drop below 60 gr of protein because of the risk of muscle wasting.

    Reply
  9. Tammy Vernon

    Hi very intrested in trying this,my health has gone down hill due to lupus n rhumatoid,along w thyroid,I’ve tried everything to shed pounds as the weight on my feet is causing me great discomfort.The quicker I can loose the lbs the better my feet are going to feel.So I want to start Monday n I sleep to ten usually,I take magnisium on Dailey basis n love salt,so I can purchase said keto salt at health food store n start monday.Is there anything u can share to speed up losing the weight.I know the if diet says 30 lbs in 30 days,what would u recimend for me,ketose diet or 30 day fast intermediate diet??

    Reply
  10. Tracy

    I make my own Keto coffee and am pretty regular about drinking it every morning. I use coconut oil and grass fed butter when making it. Is this ok to continue doing? Is it beneficial, no benefits etc?

    Reply

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