For most people following a strict ketogenic diet — keeping net carbs under 20–25g per day — initial ketosis begins within 24–72 hours after depleting glycogen stores.
The Typical Timeline
Day 1–2: Glycogen depletion begins. Day 2–3: Blood ketones start rising above 0.5 mmol/L. Day 3–5: You may experience keto flu. Day 7–14: Keto flu passes and energy improves. Week 4–8: Full fat adaptation is achieved.
Speed Up Ketosis
Exercise, fasting, reducing carbs below 20g and using MCT oil can all accelerate your entry into ketosis. Explore our keto breakfast recipes to fuel your adaptation phase.