How to Get Into Ketosis: A Step-by-Step Guide for Women

I have helped hundreds of women get into ketosis and use th keto diet to get health, happier, and lose weight. This is how I teach my clients to get into ketosis, and avoid the keto flu, mostly.

Things that really help my clients in the first week or months of their keto lifestyle and things I always have on hand in my house include electrolytes and ketone strips.

Electrolytes will replace the ones that you lose as your body drops excess water weight in the first two weeks, being in keto also uses more electrolytes then the standard american diet so you will always want them on hand. There is a graphic below with the signs to watch for so you know when to take them. I love this brand because of all the ones I have seen, they have the most beneficial ingredients, in ratios that just make sense. Also a ton of flavours and more affordable then many other brands. Check out key nutrients here.

Keto test strips can also be fun and will tell you when your body is starting to make ketones. The goal is not to have it as dark as possible, if it is dark that is fine, you just want to see that your body is making them. Store the strips in a closed container in a dark place, open containers and to much light will make them non effective fast. I like these onees by TruePlus.

Tracking can be very helpful as you learn what foods will fit into a keto lifestyle. My favorite app for tracking macros is Cronometer, it has the most accurate tracker I have found, and most foods you can buy at the store are already in the app. It can be used for free. I highly recommend. They also have a cool womens nutrition tracker in their paid plan which is pretty cool!

The last thing that can be really helpful is having a plan for what you are going eat, the recipes you want to make that you are excited to try. This can help keep you on track. I have a great meal plan that comes out each week with fresh recipes that are delicious that are designed to help you use keto to become a healthier, happier you. You can check that out here.

The first and most essential step to getting into ketosis is cutting your carbohydrate intake. Your goal is to switch your body’s fuel source from glucose (sugar) to fat. To do this, you’ll need to reduce your daily carbs to around 20-40 grams.

For women, it’s important to focus on quality carbs. That means swapping out processed foods and sugars for vegetables, leafy greens, and low-carb fruits like berries. These carbs are full of fiber, which helps support digestion and hormone balance.

• Foods to avoid: Bread, pasta, rice, sugary snacks, soda, most fruits, and starchy vegetables like potatoes.
• Foods to eat: Meats, seafood, butter, hard cheeses, leafy greens, (romaine, arugula), cruciferous veggies (broccoli, cauliflower), avocados, nuts, and seeds.

While protein is important for maintaining muscle and keeping you full, too much can actually interfere with ketosis. If you eat too much protein, your body may convert it into glucose through a process called gluconeogenesis, which can kick you out of ketosis.

Aim to get about 20-25% of your daily calories ( 100 - 150 grams ) from protein. Women should focus on clean proteins that support muscle maintenance without spiking blood sugar.

• Good protein sources: Meat, fish, poultry, seafood, and eggs. It doesn't have to be grass fed or organic, it can be conventional meat from the grocery store. Whatever works in your budget as long as it gets you the protein you need.

One thing many women don’t realize when starting keto is how important hydration is. As your body burns through glycogen stores (stored carbs), it releases water, which can lead to dehydration and a loss of electrolytes like sodium, potassium, and magnesium.

To avoid the dreaded “keto flu”—a set of symptoms like headaches, fatigue, and irritability—you need to drink plenty of water and replenish your electrolytes.

• Drink plenty of water: Aim for at least 8-10 cups of water a day.
• Add electrolytes: Use an electrolyte supplement or consume foods rich in sodium (Himalayan salt), potassium (avocados, spinach), and magnesium (pumpkin seeds, almonds).

One thing many women don’t realize when starting keto is how important hydration is. As your body burns through glycogen stores (stored carbs), it releases water, which can lead to dehydration and a loss of electrolytes like sodium, potassium, and magnesium.

To avoid the dreaded “keto flu”—a set of symptoms like headaches, fatigue, and irritability—you need to drink plenty of water and replenish your electrolytes.

• Drink plenty of water: Aim for at least 8-10 cups of water a day.
• Add electrolytes: Use an electrolyte supplement or consume foods rich in sodium (Himalayan salt), potassium (avocados, spinach), and magnesium (pumpkin seeds, almonds).
• Read this blog all about avoiding the keto flu.

Exercise can help speed up the process of getting into ketosis by depleting your glycogen stores. However, it’s important to balance exercise with adequate recovery, especially for women.

High-intensity exercise can elevate cortisol (the stress hormone), which may interfere with your ability to get into ketosis. Instead, focus on moderate exercise that supports fat burning and hormonal balance.

• Ideal activities: Walking, yoga, Pilates, and strength training.
• Avoid overdoing: If you’re feeling fatigued or under-recovered, listen to your body and scale back your workouts.
• Skip workouts entirely on days 3 and 4, opt for a walk if you feel up to it.

Step 7: Monitor Your Ketone Levels

To know for sure if you’re in ketosis, it can be helpful to measure your ketone levels. There are several ways to do this:

• Urine test strips: These are inexpensive and easy to use, but they’re less accurate over time.
• Blood ketone meters: These are the most accurate way to measure ketones but can be a bit more expensive.
• Breath ketone analyzers: These are also accurate and reusable, measuring acetone levels in your breath.

By tracking your ketone levels, you’ll know when your body has fully transitioned into ketosis and can make adjustments if needed.

Getting into ketosis doesn’t happen overnight. For some women, it may take a few days; for others, it can take a week or two. The most important thing is to be patient and stay consistent with your food choices, hydration, and lifestyle changes.

As you adapt to the keto diet, you’ll likely experience a range of benefits, from increased energy and mental clarity to weight loss and hormonal balance. But like any lifestyle change, results take time, and it’s important to focus on progress, not perfection.

If you are looking for support on your happy, healthy keto journey be sure to check out the keto collective. Where I help women learn how to keto and feel the best they have ever felt! Check it out here... www.sheketos.com/thecollective