Reach Ketosis in 3 Days
Low carbers know ketosis is the superhero of fat burning. Want to get there quickly? Try a few rapid keto techniques and eat specific low carb foods.
- Why ketosis makes a difference in fat loss
- Fast 3-Day Keto technique
- Printable list of 200 keto foods
- Online keto calculator
What is Keto?
When carbs are restricted or absent from your diet, your body must rely almost solely on fat for energy.
Ketosis happens when your carb levels are very low, 20 to 50 carbs (or less) per day.
How to Reach Ketosis Quickly
The fastest way to reach ketosis using your diet is by limiting carbs: 20 to 50 grams per day, or less than 10% of total daily calories. Some low carbers eat less than 5%.
Specific diet and exercise techniques, such as intermittent fasting and high intensity interval training (HIIT) workout routines help you get into ketosis quickly and maximize your fat loss.
3 Day Keto Technique
This keto method helps eliminate liver glycogen stores rapidly. Follow this plan exactly, and you’ll reach ketosis within a few days.
Day 1
Eat low carb during the day or avoid fruit, starchy veggies, grains, sugary treats, rice, bread and pasta.
Do not eat anything after 6 pm.
Day 2
In the morning before eating, perform a HIIT routine, another kind of intense exercise or weight training.
Start eating a ketogenic diet with 0 to 2% of calories from carbs. (0 to 5 grams of net carbs per 1000 daily calories.)
Example:
2% of 1000 daily calories = 20 calories.
Carbs have 4 calories per gram, so 20 calories = 5 carbs.
Day 3
In the morning (before eating) perform medium intensity, steady state exercises or weight training.
- Continue eating high fat keto foods.
- (Optional) Add extra butter, coconut oil or MCT oil to your meals.
- Allow no more than 5% of your total daily calories from carbs.
How to Know You’re in Ketosis
The Natural Way
In addition to rapid fat loss, many low carbers experience a burst of energy and a lightened mood.
Some dieters notice a temporary, strange taste in the mouth and mild sweet breath odor, signaling they are in ketosis.
The Scientific Way
There is a popular way to measure ketones to tell if you are in ketosis: testing with strips.
Keto strips measure the presence of ketones, a result of being in ketosis.
Testing for Ketosis
Special test strips called keto sticks (or ketostix, keto strips) are used to detect ketones in the urine, a sure sign of ketosis.
I must admit, I love seeing dark purple on the end of my keto test strip. Keto sticks are a good detector of ketosis, but if the strip doesn’t register the presence of ketones, you can still be ketosis. Why?
This happens when the urine sample is diluted from drinking lots of water. It’s also possible to use up all the ketones during heavy exercise.
Using Keto Strips
Fat-adapted low carbers may not register ketones after being in ketosis for longer periods of time.
These low carbers use ketones more efficiently and levels may not be detectable in the urine, even though they are in ketosis.
Play it safe, rely on your eating habits and use keto sticks to ‘check in.’
Online Keto Calculator
Use this keto calculator to determine your ideal nutrient intake for weight loss or maintenance during ketosis.
The low carb keto calculator creates a plan based on how much fat you would like to lose each week.
- Enter your height, weight, age, daily carb intake and level of exercise.
The calculator recommends the optimum daily calories, fat, carbs and protein grams to help you get into ketosis and meet your weight loss goal.
Eating Plan for Ketosis
Even though most of your calories are from high fat foods, once you get into ketosis your body burns the fat instead of storing it.
Keto ratio for protein/fat/carb calories:
Keto Meal Plan
Wondering what to eat? The Keto Beginning program goes a step beyond the usual low carb approach.
This keto meal plan offers an allergen-free, paleo-friendly, low carb balancing solution.
This plan does all the work for you, using sound nutrition and vibrant foods to create high fat recipes that are dairy-, gluten-, sugar- and grain-free.
Flax Seed Focaccia, Chicken Pot Pie, Raw Paleo Falafel
The Keto Beginning uses whole foods to:
- Enter fat-burning mode without ‘keto flu’ or going very low carb.
- Bust through plateaus and maintain steady energy.
- End food obsessions and strict eating schedules.
Printable List of Keto Foods
Plan your meals and a trip to the grocery with the printable keto foods list. These foods are keto-friendly and high in healthy fats.
Cheese
- American
- Blue Cheese
- Cheddar
- Cottage Cheese
- Cream Cheese
- Feta
- Gouda
- Mozzarella
- Parmesan
- Provolone
- Ricotta Cheese
- Swiss
Dairy & Dairy Substitutes
- Almond Milk (unsweetened)
- Coconut Cream
- Coconut Milk (unsweetened)
- Greek Yogurt
- Heavy Cream
- Sour Cream ((full fat)
- Soy Milk (unsweetened)
- Whipped Cream (unsweetened)
Dressings
Red Wine Vinegar, Blue Cheese, Creamy Caesar, Ranch, Olive Oil
Fats & Oils
- Almond Butter, Oil
- Avocado Oil
- Butter
- Cocoa Butter, Oil
- Coconut Oil
- Fish Oil (cod liver)
- Flax Seed Oil
- Grape Seed Oil
- Hemp Seed Oil
- Macadamia Oil
- MCT Oil
- Full Fat Mayonnaise
- Olive Oil
- Walnut Oil
Organic Coconut Oil
Carrington Farms Organic Coconut Oil is essential for rapid fat-burning. Fats from coconut oil aren’t stored. Instead, coconut oil fats are used immediately for energy.
Coconut oil can last up to two years without spoiling. Coconut oil gives food a nice “buttery” (not coconut) flavor, and is one of the healthiest choices for cooking and baking.
Avocado Oil
La Tourangelle Avocado Oil is all-natural, expeller-pressed, non-GMO and Kosher. La Tourangelle has a fruity roundness – great for sweet and savory recipes.
Performance MCT Oil
Left Coast’s pure MCT oil converts into energy faster than other oils, ignites your body’s metabolic rate and helps maintain healthy levels of cholesterol.
MCT oil is an easy way to increase your healthy fats. Add to salads, smoothies or your latest coffee fasting plan for immediate, all-day energy.
Triple filtered, pharmaceutical grade, BPA-free container, USA-made.
Seafood
- Anchovy
- Fresh Fish: Bass, Carp, Flounder, Haddock, Halibut, Mackerel, Salmon, Sardines, Sole, Tilapia, Trout, Tuna
- Clams
- Crab Meat
- Lobster
- Mussels
- Oysters
- Shrimp
- Squid
Flours, Meals & Powders
- Acorn Flour
- Almond Flour
- Almond Meal
- Cocoa Powder
- Coconut Flour
- Erythritol
- Flax Seed Meal
- Protein Powder
- Psyllium Husk
- Sesame Seed Flour
- Stevia
Eggs, Poultry & Fowl
- Eggs
- Chicken: Breast, Legs, Wings
- Duck
- Goose
- Quail
- Turkey: Breast, Ground, Bacon
Fruits
(low sugar)
- Avocado
- Blackberry
- Blueberry
- Cranberry
- Lemon
- Lime
- Green Olive
- Raspberry
- Strawberry
- Rhubarb
- Tomato
Meat
- Beef, Corned
- Beef, Ground 70-90% lean
- Beef, Hot Dog/Frankfurter
- Beef: Tongue, Ribs, Roast, Pastrami, Sausage
- Beef, Steak: Filet Mignon, Rib Eye, Round, Sirloin, Strip Loin
- Bologna (pork, beef, chicken)
- Lamb, Chops
- Pepperoni (pork, beef)
- Pork: Bacon, Chops, Ham, Liverwurst, Loin, Prosciutto, Sausage
- Veal
- Venison
Nuts/Legumes
Almonds, Brazil Nuts, Coconut, Hazelnuts, Macadamias, Pecans, Pistachios, Walnuts
Seeds
Chia, Flax, Hemp, Pumpkin, Safflower, Sesame, Sunflower
Vegetables
(low sugar)
- Arugula
- Asparagus
- Bok Choy
- Broccoli, Broccoli Rabe
- Cabbage
- Cauliflower
- Celery
- Chard
- Chicory Greens
- Cucumber
- Eggplant
- Endive
- Fennel
- Garlic
- Green Bean
- Jalapeno
- Lettuce: Green Leaf, Romaine
- Parsley
- Radish
- Spinach
- Soy Bean
- Zucchini
Vegetables
(moderate sugar)
- Artichoke
- Brussels Sprouts
- Carrots
- Celery
- Kale
- Kohlrabi
- Mushrooms
- Okra
- Onion
- Peppers: Sweet or Hot Red, Sweet Yellow
- Pumpkin
- Snow Pea
- Spaghetti Squash
- Turnips
Zero Calorie and Diet Soft Drinks
- Citric acid in diet soft drinks throws some low carbers out of ketosis.
Alcohol
While in ketosis, your blood sugar is very low, so alcohol will have a more pronounced effect.
Drink slowly and cautiously. The hangovers are ruthless.
- Hard liquors (scotch, vodka) may be consumed in moderation – they have only trace amounts of carbs.
- Most wines have 1 to 5 carbs per serving. Sweeter wines have more carbs. Darker, drier wines have less.
Printable Keto Foods List
A complete list of over 200 low carb ketosis foods.
Almost Zero Carb Meal Plan
Enter deep ketosis, break your stall, recover from your cheat day, or reset your diet in three days using this aggressive technique, first made famous by Dr. Robert Atkins over 40 years ago.
Science-Backed and Powerful
The Almost Zero Carb Meal Plan is a powerful tool, allowing metabolically-resistant dieters to reach deep nutritional ketosis quickly.
What happens when you follow the plan? Incredibly rapid fat loss.
Ditch the Nervous Carb Counting
Choose from 150+ easy recipes and food combos (with special macros and almost no carbs), plus a special Holiday Recipe section!
- Break your toughest diet stall.
- Lose fat quickly for a special event.
- Recover from an accidental cheat.
- Avoid plateau completely: Use once a month.
- Reach a deeper state of ketosis over the weekend.
- Finally access and burn stubborn, stored fat.
- Restart or reset your low carb or keto diet.
- Add healthy fats effortlessly.
- Decrease hunger naturally.
- Sharpen your sense of portion control.
If You’re Doing Everything (but Nothing’s Working)…
Take three days off. Create a personalized plan that works, with a decadent variety of workhorse recipes you’ll keep eating long after reaching your goal.
Go Almost Zero and start burning fat with your next meal. Fit in those jeans again. In three days.
Category: Food Lists, Keto
