{"id":9978,"date":"2024-02-16T10:55:09","date_gmt":"2024-02-16T10:55:09","guid":{"rendered":"https:\/\/www.go-keto.com\/?p=9978"},"modified":"2025-02-22T13:21:25","modified_gmt":"2025-02-22T13:21:25","slug":"ketosis-what-is-it-and-how-to-achieve-it","status":"publish","type":"post","link":"https:\/\/www.go-keto.com\/en\/academy\/ketosis-what-is-it-and-how-to-achieve-it\/","title":{"rendered":"Ketosis: what is it and how to achieve it"},"content":{"rendered":"\t\t
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How to achieve ketosis: the full Go-Keto guide\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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When you\u2019re starting out on the keto diet, your first focus how to achieve ketosis \u2013 the state in which your body sources energy from fat instead of carbs. The keto diet is the best way to do this and will help you maintain ketosis. In this article, we explain everything you need to know about ketosis for a successful keto journey \u2013 whether your aim is to lose weight, boost your health or perform better!<\/p><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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In this article<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u25cf Carb burning vs. ketosis<\/strong> \u2013 what\u2019s the difference<\/p>

\u25cf How to achieve ketosis <\/strong>– practical steps<\/p>

\u25cf How do you know<\/strong> if you\u2019re in ketosis<\/p>

\u25cf Measuring ketones<\/strong> is key<\/p>

\u25cf Ketosis is natural and safe<\/strong> (but ketoacidosis is dangerous)<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Carb burning: how it works<\/h2>\n

In most diets, carbohydrates are the main fuel. To be precise \u2013 you eat carb-rich foods, from which you derive glucose (sugar), which quickly enters your blood stream. The glucose in your blood triggers the production of the hormone insulin, which is needed to transform the glucose into a form that your cells can use as energy: glycogen.<\/p>\n

It should be noted that some of your organs will always require minimal amounts of glycogen to function and some glycogen is always kept stored in your muscle tissue, to give you instant energy for dealing with a sudden threat or emergency. This is why you still need about 20g of carbs a day, even when you\u2019re on the keto diet.

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The Glycaemic Index (GI)<\/h2>\n

The swiftness with which carbs are metabolized into energy depends on the so-called Glycaemic Index (GI) of the food consumed. The GI reflects factors such as the concentration of glucose in the food and the presence of other substances such as fat, protein and fibre. The higher the GI, the faster the insulin response and the quicker the energy is released. Pure, undiluted glucose has a GI of 100, whereas wholegrain rice, with a GI of 55, is medium. Carb free foods such as fats and oils have a GI of 0.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Glucose highs and lows<\/h2>

\"Carbohydrate
Eating lots of (high-GI) carb-rich food may start to cause problems at some point, because it can cause your insulin and glucose levels to go up and down too fast. Which may lead to the following weight gaining, energy-sapping scenario: you feel hungry \u2013 you stuff yourself with carb-rich food \u2013 your glucose level peaks \u2013 your insulin level peaks \u2013 your glucose drops swiftly \u2013 you experience a dip and feel peckish again \u2013 you grab a sweet snack again \u2013 and there you go again on the glucose rollercoaster\u2026 You just can\u2019t seem to stop eating!<\/p>

If you\u2019ve been there, you know exactly what we\u2019re talking about. Ketosis, which can lower and stabilize glucose levels and is known to regulate appetite, can be a great way to stop this race to the bottom and start losing weight.

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About ketosis: what is it?<\/h2>

Ketosis is the state in which you primarily get your energy from fat. This is very different from the glucose\/carb-centred metabolism. Since your body has a preference for getting energy from carbs, you will only achieve ketosis when you have depleted most of your glucose reserves.<\/p>

When that happens, your body starts breaking down available fat and fat reserves into fatty acids. The liver then metabolizes \u00a0these fatty acids into a type of water-soluble molecules known as ketones \u2013 the technical name is beta-Hydroxybutyrate (bHb). When plenty of ketones are available, they will supply your body with energy. Once that process has started, you are in ketosis.

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Achieving ketosis: how to go keto<\/h2>

NOTE<\/strong><\/span>
What follows is a short guide explaining how to achieve ketosis. If you want a solid plan with detailed practical steps and more support to get started on keto, here it is:
<\/em>Sign up for the Go-Keto 5-Day Kickstart Plan!<\/a><\/strong><\/p>

\u00a0<\/p>

\"A<\/p>


Basically, this is how you can achieve ketosis:<\/strong><\/span><\/h3>
1. Reduce your carbohydrates<\/strong> drastically.<\/h5>
2. Stick to a moderate intake of protein<\/strong>.<\/h5>
3. Eat a lot more fat<\/strong>.

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One of the most appealing things of the keto diet is that\u00a0you don\u2019t need to count calories to lose weight<\/strong> and you can eat as much as you like, provided that the ratio between your macronutrients (macros) \u2013 carbs, protein and fat \u2013 is correct. The beauty of keto is that you feel much better satiated than when you eat fat instead of carbs, which keeps you from overeating and makes weight loss easy and natural.

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\u00a0<\/td>Carbs<\/strong><\/td>Protein<\/strong><\/td>Fat<\/strong><\/td><\/tr>
Keto macros<\/strong><\/td>5%<\/td>25%<\/td>70%<\/td><\/tr>
\u2018Regular\u2019 macros<\/strong><\/td>50%<\/td>25%<\/td>25%<\/td><\/tr><\/tbody><\/table>


When you eat keto for about 2 to 5 days, your body will enter the fat burning state and achieve ketosis There\u2019s no saying how long it will take exactly; it depends on how successfully you cut the carbs and it also seems differ from person to person.<\/p>

If you would like to have more specific guidelines to optimize weight loss, you can use the\u00a0Go-Keto Calculator<\/u>\u00a0<\/strong><\/a>elsewhere in our Academy to find an indication of your personal macros and the amounts you might eat of each macronutrient. Just keep in mind that the ratio between them is far more important than the actual amounts that you eat \u2013 as long as you keep a low carb level.<\/p>

To meet your macros, you need to avoid high-carb foods and use high-fat food instead.<\/p>

The following keto food list is a good place to start:<\/strong><\/h5>