1. Minimize Carb Consumption
When carb intake is very low, glycogen stores are reduced and levels of the hormone insulin decline. This allows fatty acids to be released from fat stores in your body.
2. Start Including Coconut Oil
Coconut oil contains fats called medium-chain triglycerides (MCTs). MCTs are rapidly absorbed and taken directly to the liver, where they can be used immediately for energy or converted into ketones.
3. Increase Healthy Fat Intake
Ketogenic diets for weight loss, metabolic health and exercise performance usually provide between 60–80% of calories from fat.
4. Try Intermitting Fasting
Another way to get into ketosis is to go without eating for several hours. Intermittent fasting, a dietary approach that involves regular short-term fasts, may also induce ketosis.
5. Test Ketone Levels
Achieving and maintaining a state of ketosis is an individual experience. Therefore, it can be helpful to test your ketone levels to ensure you're achieving your goals. The three types of ketones — acetone, beta-hydroxybutyrate and acetoacetate — can be measured in your breath, blood or urine (which is easy to use and fairly inexpensive).