If you remain under your optimal net carbs limit, then you should enter ketosis within 2 to 3 days. But it can take up to 7 days. The fastest way to get into ketosis is to exercise on an empty stomach, in order to accelerate the depletion of glycogen in your body. You can also do a Fat Fast for a few days (eating more fat) to speed up the rate at which you enter ketosis AND start to cut out refined carbs (like sugar) before you go for full ketosis. Another option is to do a water fast, (only drinking water) which also speeds up getting into ketosis.


Hello, I’m Abbey! I'm a Registered Dietitian (RD), an avid food and recipe writer, a TV nutrition expert and spokesperson, a YouTube host and the founder of Abbey’s Kitchen Inc. Abbey's Kitchen is a multi- faceted food and nutrition media brand developed with the goal of celebrating the pleasurable eating experience. For more information about me, check out my bio here.
Doing a 1:1 substitution would probably change the macros too much but that doesn’t mean that you have to eat dairy to eat a ketogenic diet. If you want to use the meal plan you’d have to adjust it with other sources of fat so that you match the macros. It will require a little work (I recommend using an online diary like MyFitnessPal for support) but you’ll end up with a plan that works for you and your needs
Lisa, Yes, it is safe to put cream cheese in the pressure cooker, this is how we always make it. Alternatively, you can add the cream cheese once the chicken is cooked and you take it out of the pot to shred it, but you’ll need to leave the pot on “saute” and cook (stirring frequently) until the cream cheese mixture is melted into the sauce. (You may also need to add a splash more liquid if done this way.) If you try it this way, let us know how it goes!

Take a multivitamin. “Because you are removing grains, the majority of fruit, some vegetables, and a significant amount of dairy from your menu, a multivitamin is good insurance against any micronutrient deficiencies,” says Jadin. Depending on what your individual overall diet looks like, Jadin says you might also need to add a calcium, vitamin D, and potassium supplement.
While it is believed that carbohydrate intake after exercise is the most effective way of replacing depleted glycogen stores,[72][73] studies have shown that, after a period of 2–4 weeks of adaptation, physical endurance (as opposed to physical intensity) is unaffected by ketosis, as long as the diet contains high amounts of fat, relative to carbohydrates.[74] Some clinicians refer to this period of keto-adaptation as the "Schwatka imperative" after Frederick Schwatka, the explorer who first identified the transition period from glucose-adaptation to keto-adaptation.[75]
Signs of diabetic ketoacidosis include a high blood glucose level, a high ketone level, dehydration, frequent urination, nausea, difficulty breathing, and dry skin. If you have type 1 or type 2 diabetes, test your blood glucose level regularly before and after meals, and make sure you check your ketone level whenever your blood sugar is higher than 240 milligrams per deciliter (mg/dL). (11)
“The cleaner, the better when it comes to the keto diet,” says Jadin. Focus on “whole” and “unprocessed.” Also, strive for a mix of saturated and unsaturated fats for balance. Note: Tipping the scale toward too much protein is a common pitfall many people make on the keto diet. Mind your protein intake, since too much can kick you out of ketosis, says Jadin.
Janie, We haven’t made this recipe in the oven, but yes, we think it would work well! Here’s how we would do it: 1) crisp the bacon on the stovetop; 2) for step 2 in the recipe above, add all ingredients to a 9 by 13-inch casserole dish, cover it with foil, and bake it at 350F until the chicken is fully cooked, about 30 to 45 minutes (the chicken should not be pink in the center, and it should shred easily with a fork); 3) remove and shred the chicken; 4) stir the shredded chicken into the creamy sauce along with the cheddar cheese; 5) top with bacon and scallion and serve. If you give it a try, please let us know how it goes!
"It’s not so easy to get an adult body into ketosis," says Teresa Fung, a professor of nutrition at Simmons College. "That’s why the keto diet is used as a treatment of epilepsy in children or infants—because it’s easier." Kids are growing rapidly, she explains, so their use of food as fuel is different from the way adults use it. Researchers aren’t exactly sure what those differences are, but Fung says it's so hard to get adults into deep ketosis (which is likely deeper than a dieter's target) that often nutritionists don't even attempt it as a therapy. It’s primarily kids who undergo the treatment today.
For the purpose of this keto meal plan, you will be making food for Monday morning through Sunday night.  This should provide a full, 7 day comprehensive meal plan for you to follow. On Sunday you will make breakfast and lunch for the 5 day work week as well as the first dinner.  Then mid week you will make a second dinner.  The weekend is more of a free for all with less set parameters. This is the time to experiment and try new things. I am going under the assumption that you have more time to cook and prepare on the weekend and also that you might have leftover food from the week.  If your weekends are totally slammed, consider just premaking all 7 days of food by tweaking the quantities in the recipes.
Achieving optimal ketosis hinges on finding the right balance of macronutrients (or “macros” in keto-speak); these are the elements in your diet that account for the majority of your calories, a.k.a. energy—namely, fat, protein, and carbohydrates. By the way, it’s often “net grams” of carbohydrates that are counted toward your daily intake; “net” deducts the amount of fiber in a food from its carbohydrate total.
5day Almond Meal asparagus Avocado Bacon Bacon Weave Beef BREAKFAST Breakfast Sandwich Brussels Sprouts Casserole cheese Chicken Cocktails Crockpot Deep Fryer DESSERT Easter Faux Bread Faux Pasta Faux Potatoes Friendsgiving Fry-day Keto Grilling KITCHEN TOOLS lunch Mushrooms Pefect Ratio Pizza Pork Quick Snacks side dish snacks Sous Vide Spaghetti Squash Special Meals Spinach Steak Stunt Cooking Super Bowl tapas Thanksgiving vegetables Vitamix Vitamix Recipes
Nutritional ketosis is a natural metabolic state in which your body adapts to burning fat rather than carbohydrates as its primary fuel. It is clinically proven to directly reduce blood sugar (as measured by HbA1c), improve insulin sensitivity (as measured by HOMA-IR) and reduce inflammation (as measured by white blood cell count and CRP). Nutritional ketosis can be induced by following a ketogenic diet. Learn more in our FAQ below!
Hello, I’m Abbey! I'm a Registered Dietitian (RD), an avid food and recipe writer, a TV nutrition expert and spokesperson, a YouTube host and the founder of Abbey’s Kitchen Inc. Abbey's Kitchen is a multi- faceted food and nutrition media brand developed with the goal of celebrating the pleasurable eating experience. For more information about me, check out my bio here.

In terms of weight loss, you may be interested in trying the ketogenic diet because you’ve heard that it can make a big impact right away. And that’s true. “Ketogenic diets will cause you to lose weight within the first week,” says Mattinson. She explains that your body will first use up all of its glycogen stores (the storage form of carbohydrate). With depleted glycogen, you’ll drop water weight. While it can be motivating to see the number on the scale go down (often dramatically), do keep in mind that most of this is water loss initially.
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