The ketogenic diet is incredible as it helps you to lose weight effectively while still being able to eat tasty food at the same time.
The best thing about keto diet is that it gets your body into a metabolic state known as ketosis. This low-carb diet will trigger your body to convert fats into ketones which are used as an energy supply for your body.
Do you know what happens now?
Your body will be burning fats for energy. At the same time, you’ll lose body fats! It can often be difficult, though, to know if you are in ketosis or not.
So, how do you know if you’re in the state of ketosis? What are the ketosis signs?
In this article, we will dive right into the common ketosis signs and symptoms that your body shows when in ketosis.
Ketosis Signs and Symptoms: How to Tell Whether You’re in Ketosis
1. Losing Weight
Like any low-carb diets, the keto diet is a great way for weight loss. You will probably experience a significant weight loss in the first week when switching to the keto diet.
Although most believe that this rapid weight drop to be fat loss, it is actually water weight loss. That’s because water in your body is being depleted.
The fact is, carbs retain water in your body. Hence, restricting carbs intake will lead to water weight loss.
However, you should start losing body fats consistently if you continue to stick to the keto diet long enough and also remaining in a calorie deficit. You’ll then enter the ketosis state, which contributes to the fat-burning of your body.
This is the reason why you should have a solid keto meal planned while avoiding any keto mistakes as much as possible.
2. Appetite Loss
After following the ketogenic diet a while, many people found out that something unusual happened.
They don’t get hungry as often as before.
Even though when you’re hungry, your stomach won’t make you feel like you could eat a horse. Rather, you’ll find yourself only eating just enough to keep your day going.
The decreased carbs intake, accompanied by increased protein and vegetables intake have altered your body’s hunger hormones.
These hormones do their job to regulate our body. People that overeat, especially carbs may cause these hormones to be ignored.
Having a high-fat diet like the keto diet makes you less hungry and more filling. Don’t be surprised if someday you find yourself skipping a meal!
If you don’t need to eat as often as before, you might be in ketosis! Yay!
3. Bad Breath
Another common ketosis signs that people often reported is bad breath.
You may get this once you reach full ketosis.
So, it’s not entirely a bad thing since it also means your body has enter ketosis.
The reason for having bad breath is because your body now produces more acetone (one of the ketones) which exits the body through urine and breath.
Generally, the bad breath happens when you wake up from sleep. Make sure to give your teeth a good brush in the morning!
Are you going to a social event?
Carry with you some sugar-free gum if you’re worried about having bad breaths throughout the day.
4. Increased Focus and Energy
Initially, you might experience the “keto flu”, feeling tired or dizzy in the first week. However, after sticking to the ketogenic diet long enough, you will experience increased focus and energy. Now that’s one of the good ketosis signs!
This is going to be a lifesaver if you’re one of those people who always crash mentally in the afternoon. Your brain starts burning ketones as fuels instead of glucose (sugar is broken down from carbs).
The fuels supplied to your brain will increase your focus for better performance and you can say goodbye to afternoon slumps.
Lowering carbs intake also helps to stabilize our blood sugar levels which may improve our focus and brain function as well.
Who doesn’t want to be energetic all day long?
5. Short-Term Fatigue
You may think this sounds ironic since we just mentioned that it increased focus and energy.
This is natural and It’s one of the most common and biggest obstacles that every new keto dieter will have to face.
The thing is, switching to a ketogenic diet requires a little time for your body to adapt. Your body has been so used to running on a high-carb diet for decades, so it looks for glucose for fuel. When it doesn’t find them, ketones will be its replacement.
However, during the early stages of the keto diet, your body isn’t in full ketosis, so it isn’t producing enough ketones yet to sustain you.
Once your body gets into full ketosis, then this side effect will fade off by itself and you’ll begin to reap the benefits of the keto diet. This switch doesn’t happen overnight though. Some may take seven days, others may take up to 3 weeks.
Furthermore, your body loses electrolytes through urine and the elimination of processed foods (bad carbs foods contains added salt) in the keto diet. Despite this, there is a way to reduce fatigue during the switch.
Take electrolyte drinks and supplements. Or, in the food that you eat.
If you decided to take supplements, try to get 300 mg of magnesium, 1,000 mg of potassium and 2,000 – 4,000 mg of sodium.
Again, this is only short term and it will pass once you are adapted to run in fats and ketones.
6. Change of Toilet Routine
Your toilet routine might no longer be the same anymore.
Generally, you will be experiencing one of the three below:
- Nothing (the lucky ones!)
Constipation and diarrhea are common ketosis sign at the beginning of the keto diet.
This is due to the major shift in the types of food that you’re eating.
If this happens to you, make sure to eat plenty of healthy low-carb vegetables. Low in carbs, high in fiber!
Don’t lack diversity in your diet!
You can’t just stick with the same food all the time because it could be the cause of your digestive issue. Plus, eating a variety of foods gets your body more nutrients.
Your body will be back to normal after the transition period, but it is still important to be aware of what you’re eating. You’ll never know if that one thing you that keep eating could be the cause of your toilet routine change.
Check out this video that talks about diarrhea when doing the keto diet!
7. Increased Ketones
Clearly, getting into ketosis means that your body produces an increased amount of ketones. You will start burning ketones as the main source of fuel. At the same time, your blood sugar level is reduced.
To check whether your body has achieved this, you can use a Glucose Meter.
For a cheaper option, you can measure ketones in your urine daily by using test strips. Despite being quick and cheap, it could be harder to read and not as accurate.
When switching to the ketogenic diet, some of you will find yourselves not sleeping very well.
Either waking up in the middle of the night or having insomnia seems to be a common issue among keto dieters in the beginning.
However, it gets better in time.
After adapting to the keto diet long enough, most people claim that they sleep better than they have before.
If you’re having a hard time with insomnia in a keto diet, here’s an article on how to beat keto insomnia.
It Can Be Tough But It’s Worth It
Starting the keto diet, it’s tough, but it’s definitely worth it.
All of us do not have the same bodies as one another. Some people will struggle to enter ketosis, some will just get it sooner. It’s just different bodies react differently to the keto diet. But, there are a few ways to get your body to enter ketosis faster.
Needless to say, you are definitely doing your body a great favor by getting rid of sugars and reducing carbs intake. Just focus on the simplest actions like these is probably more than enough sometimes.
At the end of the day, there is no need to be obsessed with your ketone levels or ketosis signs. As long as you lose weight, feel healthier and enjoy your ketogenic diet.
For a more comprehensive overview of the ketogenic diet, come check out our keto guide for beginners!