Ketosis 101

Ketosis 101

If you’re a fan of keto hana, then you’re probably aware of the amazing benefits of keto. However if you’re new, here’s a quick reminder:

  • Increased focus & energy levels
  • Lowered blood pressure
  • Improved heart health
  • Promotes healthy weight loss
  • And many more

Now let’s talk about your one-way ticket to experiencing them all - getting your body into ketosis. 

What is ketosis?

When your body doesn't have enough carbohydrates to burn for energy, it enters a metabolic state called ketosis. During ketosis, your body burns fat, which creates ketones that become your body's main source of energy. Enter the amazing benefits. 

Our Top Tips for entering ketosis quickly:

While changing your body's metabolic state sounds rather challenging, if you follow these simple tips, you’ll be in ketosis in no time. 

Cut the Carbs

First and foremost, the fastest way to get your body into ketosis is to cut your carb intake. The general rule is to consume about 30 grams per day, but for athletes this will be higher, and around 100 grams.

TOP TIP: Always check labels. Many food companies put “ketogenic” or “low carb” to cash in on the diet, however they have hidden carbs that can hinder your progress. So it’s super important to approach new foods with caution and read the labels carefully. (The fewer the ingredients, the better!)

Stock Up on Keto-Friendly Foods

The easiest way to slip out of ketosis is being unprepared when you’re hungry. So stocking up on keto-friendly foods is essential for keeping temptations at bay. If you need some guidance, download our keto shopping list for a foolproof list of keto pantry staples.

Work out

Ramping up your exercise routine is a great way to deplete the body's stored glucose. Mix this with a low carb intake and your body will turn to burning fat for energy, therefore transitioning your body into ketosis.

Try Intermittent-Fasting

Fasting and keto go hand in hand and are linked to many of the same health benefits. However, there are different ways to fast, so it's important to do some research and find what works for your lifestyle. To help make things easier, we’ve laid out the basics.

Types of intermittent fasting:

  • 16/8: Involves restricting your eating to an 8 hour window, for example skipping breakfast and eating between 12-8pm.
  • 5:2: Involves eating normally for 5 days a week, and consuming between 500-600 calories for the 2 days of the week (non-consecutive).
  • Eat Stop Eat: Involves fasting for 24 hours straight, once or twice a week.

Get Plenty of Healthy Fats

Healthy fats are essential to any keto meal plan, and will need to make up the majority of your diet for your body to transition to using fat as its fuel.

Here are some healthy fats we love!

  • Avocado
  • Olive oil, coconut oil, MCT oils
  • Eggs
  • Fatty Fish
  • Full-fat greek yogurt
  • A bowl of our keto granola

We hope you have enjoyed our ketosis guide, please don’t hesitate to get in touch if you have any other questions, or just to say hi! Either DM us or drop us an email at hello@ketohana.co.uk.


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