Good and Bad Ways to Trigger Ketosis

author avatar Dr. Eric Berg 03/20/2024

Naturally increasing ketones can seem like a daunting task.

Understanding how to naturally increase your ketone levels healthily is an important step in any keto journey.

Understanding Ketosis and Its Triggers

Ketosis is a buzzword in the health community. But what is it? In simple terms, ketosis is a metabolic state where your body uses fat for fuel instead of carbohydrates. This shift happens when carbohydrate intake reduces so much that ketosis occurs naturally.

The Science Behind Ketosis

To understand this better, let's delve into some science behind ketogenesis. Your body stores glucose called glycogen as its primary source of energy.

When you limit carb intake or fast long enough, though, these reserves deplete rapidly, which forces our bodies to find alternative sources of energy, and this is where healthy fats come into play.

Nutritional Ketosis vs Ketoacidosis: Know The Difference

A critical point here is that there are two types of ketone production: nutritional ketones and ketoacidosis.

Nutritional ketogenic states can be achieved through strategies like reducing carbs or intermittent fasting, while diabetic ketoacidosis conditions occur due to uncontrolled diabetes and should be avoided at all costs.

Healthy Triggers Vs. Unhealthy Triggers Of Ketone Production:

We've established that reaching ketosis faster involves specific lifestyle changes, but not every method used to reach this metabolic state falls under the 'healthy' category.

Indeed, cutting down on those extra servings of pasta will help you enter ketosis quicker, but remember - quality over quantity always wins.

As we dive deeper into understanding more about boosting natural ketone levels, next up on our list would be exploring different methods one could adopt towards achieving their desired results without risking overall well-being.

Fasting as a Trigger for Ketone Production

Let's talk about fasting.

You might be wondering how this relates to reaching ketosis faster.

The answer is simple: Fasting can significantly boost your body's production of ketone bodies. This involves cycling between periods of eating and not eating. The most popular method is the 16/8 approach, where you fast for 16 hours and eat within an eight-hour window.

Incorporating Exercise During Your Fast Can Amplify Results

To further increase your chances of entering ketosis during a fast, consider adding some physical activity into the mix. It could range from light activities such as walking to more intense workouts, depending on what suits you best.

Note: Always listen to your body when exercising while fasting since it may react differently than usual without food intake.

In both cases,” intermittent or prolonged,” the idea is that by giving our digestive system a break, we allow our insulin levels to drop, which enables us to reach ketosis quicker.

Always consult with healthcare professionals before starting any new dietary plan, especially if pre-existing conditions present.

Low Carb Diet - A Key To Boosting Your Ketone Levels

One proven method is reducing carbohydrate intake if you want to enter ketosis. This strategy can be a game-changer in reaching ketosis faster. When we lower our carb intake, something interesting happens within our bodies.

We start replacing lost carbohydrates with fats as the primary energy source.

A successful low-carb diet typically involves making smart nutritional choices that promote health while limiting carbs. In the absence of high glucose levels called glycogen, eating carbs restores glycogen levels, leading us to what's known as 'nutritional ketosis.'

This state allows fat stores to become the body's primary fuel source instead.

To check whether or not you've entered nutritional ketosis, a simple test can help. Testing your urine using simple at-home kits will indicate if there are increased amounts of ketone bodies present.

"The keto diet isn't just about cutting out bread and pasta," says Dr. Berg, "It's also about increasing healthful fat intake."

Moving Forward With Your Keto Journey:

Taking control over your dietary habits is empowering, and it sets up a solid foundation for success on any weight loss journey, including those following ketogenic diets.

Exercise - The Role It Plays In Stimulating Ketone Production

The power of exercise in boosting ketosis cannot be overstated. When you engage in physical activity, your body burns up stored glucose called glycogen. This process paves the way for an increase in running on ketones.

The Science Behind Exercise and Ketosis

Your body stores carbohydrates as glycogen within muscles. This storage form of sugar is readily available to fuel muscle contractions during workouts.

However, when these reserves are depleted through intense training sessions, your system begins burning fat instead - reaching ketosis faster strategies come into play here.

Incorporating High-Intensity Interval Training (HIIT)

A great strategy involves incorporating high-intensity interval training (HIIT) into your routine.

  • It's a type of workout alternating between short but intense anaerobic exercises and less strenuous recovery phases.

  • You burn more calories than traditional cardio and boost metabolism post-workout, too.

  • If health issues restrict prolonged intensive workouts, HIIT can offer similar benefits without putting undue stress on the body.

This method not only helps with weight loss but also helps break down insulin resistance, making it beneficial for those aiming to enter ketosis.

Unhealthy Ways To Trigger More Ketones

It's crucial to understand that not all methods of reaching ketosis faster are healthy or safe.

Alcoholism & its Impact on Liver Function:

High levels of ketone bodies can be produced as a result of alcoholic ketoacidosis. However, this is not beneficial for health due to the liver's difficulty in processing both alcohol and fat simultaneously, which leads to dangerous acid buildup in the blood.

This is where your body produces high levels of ketone bodies, but it's far from beneficial for health.

The liver struggles with processing both alcohol and fat simultaneously, leading to dangerous acid buildup in the blood.

MCTs And Their Role In Speeding Up Your Body's Production Of Ketones

Now, let's talk about medium-chain triglycerides (MCTs).

A highly effective resource to have when adhering to a ketogenic diet.

What are MCTs?

In simple terms, they're fats found commonly in foods like coconut oil. Medium-chain triglycerides are:

  • Easily digested by our bodies

  • Rapidly converted into energy

  • And potentially help speed up the production of ketone bodies

That means these unique types of fat can be directly absorbed from the gut to the liver, quickly turning them into ketones.

Selection of keto-friendly foods

Keto Diet Typically Eats: The Importance Of Choosing the Right Foods

Your choice matters.

If you want to reach nutritional ketosis faster, strategies would include incorporating more healthy sources of MCTS, such as olive oil, avocados, seeds, and fatty fish, while reducing carbohydrate intake so that the natural state of a low-carb diet is maintained, which triggers optimal conditions for entering and maintaining a state where the body uses stored fat instead of glucose called glycogen for fuel leading us back towards reaching our desired goal - boosting those precious levels.

So remember:

  • Keep an eye on protein intake,

  • Focus on increasing healthful fat intake,

  • Monitor carb consumption.

Remember to keep testing your blood sugar regularly with simple tests available over the counter or online. This will give you insights into how your efforts are working out.

Incorporating these tips should help boost your overall well-being and make it easier than ever for anyone looking forward to trying this lifestyle change to achieve their goals quicker without sacrificing taste pleasure.

However, it's essential to carefully consider food choices to ensure they align with the principles of ketosis.

While plantains offer versatility and flavor, plantains are not considered suitable for a ketogenic diet due to their relatively higher carbohydrate content. Plantains contain more carbohydrates and sugars than other low-carb fruits commonly consumed on a ketogenic diet.

To maintain ketosis, it is recommended to choose lower-carbohydrate alternatives such as avocados, nuts, seeds, healthy fats, and non-starchy vegetables.

By incorporating these options, you can naturally boost ketosis and work towards achieving your health goals.


Understanding ketosis is the first step towards a healthier you. The triggers for this metabolic state are diverse, but some methods are particularly effective and beneficial.

Fasting is an effective way to kickstart your body's production of ketones, as well as a low-carb diet and exercise for overall health. A low-carb diet also plays a crucial role in boosting your ketone levels naturally.

Exercise isn't just good for overall health - it aids in stimulating ketone production, too! Mind you, there are unhealthy ways to trigger more ketones that should be avoided at all costs.

MCTs found in foods like coconut oil could increase your body's ability to produce more ketones.

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