How to Induce Ketosis? Inducing ketosis is not an easy task, but once you get the hang of it, it can become second nature. The first step in inducing ketosis is severe to limit carbohydrate consumption, but that’s not enough. You must limit your protein consumption as well. Traditional low-carbohydrate diets don’t induce ketosis because they allow a high intake of protein. Because your body is able to convert excess protein into glucose, your body never switches over to burning fat as fuel. You can induce ketosis by following a high-fat diet that allows moderate amounts of protein and allows only a small amount of carbohydrates —or what is called a ketogenic diet.
The exact percentage of each macronutrient you need to kick your body into ketosis may vary from person to person, but in general, the macronutrient ratio falls into the following ranges:
- 60–75 percent of calories from fat
- 15–30 percent of calories from protein
- 5–10 percent of calories from carbohydrates
This largely differs from both a standard low-carbohydrate diet, which typically allows more calories to come from protein and the traditional dietary reference intakes
Currently, it is recommended to get 45–65 percent of your calories from carbohydrates, 20–35 percent of your calories from fat, and 10–35 percent of your calories from protein. Although the individual recommendations of low-carbohydrate diets differ based on which one you follow, they typically allow about 20 percent of calories from carbohydrates, 25–30 percent from protein, and 55–65 percent from fat. Once you’re in ketosis, you have to continue with the high-fat, low-carbohydrate, moderate-protein plan. Eating too many carbohydrates or too much protein can kick you out of ketosis at any time by providing your body with enough glucose to stop using fat as fuel.
You should read about