10 signs to find out if you are in ketosis

The restriction of carbohydrates and ketosis are the hallmarks of the ketogenic diet. Each of them has its advantages, and both together play an important role in the overall success of your new diet.

Maintaining low carbohydrate intake is not at all complicated. All you have to do is stick to a certain limit of carbohydrate intake that lets you get in and stay in ketosis. Knowing that you are in keto-phase, on the other hand, can be a little confusing.

It is to make this process easier for you, and we have decided to create a quick and easy to follow manual that will help you answer all your questions yourself.

What is Ketosis?

Ketosis is a metabolic phase in which the body enters in the absence of the necessary amount of sugar. To restore energy levels, the body begins to produce ketones. Technically speaking, you achieve ketosis when ketone levels in your blood reach 0.5 mmol / l.

Usually, a person goes into ketosis when he or she limits the intake of carbohydrates (i.e. following a keto diet) or that of calories to a minimum. Depending on the body, way of life and the degree of limited intake of carbohydrates and fats, entry into ketosis may take from one day to a week and a half.

Generally speaking, the body will not enter ketosis until it has a sufficient supply of carbohydrates or glycogen (supplied by sugar) to maintain the energy of the cells.

While it has the right amount of sugar (without consuming exogenous ketones or medium chain triglycerides), your body will function completely normally, relying solely on glucose as the primary source of energy (with some help from fat).

What distinguishes the ketone diet from others is the fact that one of its main goals is to bring your body into ketosis and maintain your ketone levels throughout the diet. Such a dietary approach brings us several benefits such as increased fat burning, improved cognitive function, and appetite suppression (and others we will look at later).

Still, keep in mind that to feel the power of ketosis our body will undergo many changes. We do not promise all of them to be enjoyable, but they will definitely be a sign of your entry into the ketosis phase.

Ten signs that you may be in ketosis

In the next part of this article, we will discuss the basic signs of ketosis. Keep in mind, however, that most of them will not give you clear signs of entering your body into a keto-phase – these are just signs. The most reliable way to check if you are in ketosis is to test your blood with a ketone marker (for which we’ll learn a bit later in the article).

1.Dry mouth and thirst

The combination of limiting carbohydrates and ketone formation will cause your body to lose water quickly. If you do not drink enough water during this adaptation process, you will feel a dry mouth and increased thirst. This is a good sign that will tell you that you are on your way to ketosis, but do not forget to increase your water intake considerably to balance the levels. Do not allow yourself to stay thirsty for too long, as this may lead to dehydration, and with it, you may experience some unpleasant symptoms.

2. Bad breath

As your body adapts to the ketone formation process, acetone tends to form spontaneously in the body. Since it can not be used to support our cells, we separate it from the body in the urine as well as through the breath. That is why people who adhere to keto diéta have bad breath or so-called. “keto breath.” It sometimes smells harshly and sourly like a despised fruit or even as a polish remover. Fortunately, the bad KETO breath will not harass you forever, as the body adapts and improves the formation and use of ketones, thus creating much less acetone in the body.

In other words, if you stick to a keto diet, over time, the smell of your breath will return to normal. However, that bad breath does not mean you are in ketosis. “Keto breath” is just an indicator that by following the Keto regime you will soon be in ketosis.

3. Frequent urination

Carbohydrate restriction and ketones are natural diuretics. When you begin the keto diet, you may need to go to the toilet more often than usual because the body’s insulin level decreases, and as a result, you release more water and sodium. When your body starts to produce ketones, walks to the toilet can continue, and that’s normal. This “phenomenon” is quite significant as it gives you indications that you will go into ketosis if you continue to follow the diet.

4. Lack of appetite and feeling hungry

The ketogenic regime is one of the healthiest diets to reduce hunger, which makes people take fewer calories without even realizing it. It focuses on foods rich in fat and protein such as meat, fish, and cheese, as well as low-carbohydrate vegetables. At the same time, the diet stimulates the body to use ketones for energy sources instead of the so-called sugar (glucose) so far. When in ketosis, you will start feeling more energetic for longer periods between meals. You can even skip a meal without realizing it because your body has no problem getting the energy you need by using ketones. Do not misunderstand us, you will not lose your appetite, but it will take hours and hours before you begin to feel hungry again.

You may also notice that you are also going to eat smaller portions instinctively. The change in appetite can be caused by many reasons (because you eat more fiber and protein, for example), but ketosis also plays an important role in reducing hunger. When in ketosis, your body will use more efficient sources of energy than sugar (i.e., fat and ketones). With more efficient sources of energy and increased ability to use them, your body will require fewer calories. This leads to reduced appetite between meals and a feeling of satiety for a longer time.

5. Problems with digestion

Under digestive problems, we mean problems with the gastrointestinal tract. As you adapt to the ketogenic diet, your body can react in one of three ways:

Constipation. It can be days without going to the toilet. This is due to the changes that accompany the ketogenic diet, namely changes in mineral levels, hydration levels, and fiber intake. The most natural solution to overcome this problem is adding low carbohydrate to any meal, drinking more liquids and, if necessary, taking extra fiber, sodium, potassium, and magnesium.
Diarrhea. Decreased consumption of carbohydrates and the use of fuel ketones can alter the amount of retained water in your body. The combination of fewer carbohydrates and entry into ketosis may lead to diarrhea.
Ketosis does not necessarily have a negative effect on digestion. If you have no problems with this and you are in ketosis, keep doing what you are doing.

Passing through some of the above stages during the first week of the diet may be a sign that you are in ketosis or that you will soon get into it. If you have only one of these problems without any of the other symptoms mentioned, then your problems likely arise from the lack of fiber, minerals and not enough fluids in your diet, rather than an increase in ketone levels in your body.

6. Temporary stress

Before your liver can increase ketone production and experience the benefits of a ketone diet, you may experience physical or mental malaise that often occurs during the first week of this diet.

The good news is that this temporary misconception is an indication that you are on the right track. When your body adapts to the limited intake of carbohydrates and the use of ketones, you will feel a rush of energy that you may not have experienced before. To minimize the risk of becoming sick, try to stay hydrated, and consume enough electrolytes.

7. Insomnia

While you are still adapting to the ketogenic diet, you may notice that it is difficult to fall asleep, or can not sleep at night.

At the biochemical level, this is because the restriction of carbohydrates increases the strain hormone until the body has yet adapted to the ketosis. This may disrupt your sleep or make it difficult for you to fall asleep. But no need to worry, you will return to your normal habits as soon as your body adapts to the ketogenic diet.

8. Increased focus and energy

Once your body starts using ketones for fuel, you will need less sugar, and your energy levels will be evenly distributed throughout the day. This will allow you to focus on prolonged periods or to spend the busy day with just one afternoon coffee or a quick nap.

However, to experience this mental clarity and endurance, your body must first start producing ketones. For some, it may take several days to keto mode, while for others it takes a week or two. Once the liver begins to produce regular ketones, it may take a few more weeks to reach your full potential for ketone burning.

In other words, when you start a ketogenic diet, you may feel slightly dizzy or dropped off, but start eating ketones, mental and physical haze will pass, become more active, and make you feel more alive. After a few weeks to a month, your body will be like a machine, feeling all the benefits of a ketogenic diet.

9. Weight loss

While ketosis is not always needed to notice weight loss, however, rapid weight loss with limited carbohydrate is a sign that you are on the way to this condition. If you are on a ketogenic diet, you will say goodbye to a few pounds and to the loss of water, not just fat, in the first week. This indicates that insulin levels drop significantly, and your body adjusts to using ketones. If you stick to a keto diet, then within one week, your body will reduce fat with a slow but permanent loss.

10. What are the methods for measuring ketones?

The ketosis signs cannot give you a definitive answer to the ketone level, but they still answer the question “Am I In ketosis?”

If you have any of the symptoms, then you are probably in ketosis.

If you want to be sure you’re in ketosis, use one of the following methods:

Urine strips. They will answer the question of whether you are in ketosis but will not give you a clear idea of ​​the number of ketones in your blood.

Most people in the early days of the keto diet will experience mild ketosis. Then is the time to do one of these tests.

It is good to remember that it usually takes between two or three weeks to get into deep ketosis. It is ideal for weight loss and can trigger some neurological benefits, along with those you have received in mild or moderate ketosis. But the only way to make sure you’re in deep ketosis is to do a blood test.

However, do not observe the measurement of ketones. Your success will not be due to the most accurate ketone research. What is important is to follow a Ketogenic diet and eat the right foods in the portions of the macronutrients set for you.

Your body does not need to be in the keto state to start to lose weight, but it would give the process a better life, in more than one way. The scientifically proven benefits of ketosis are:

Ketones stimulate the formation of mitochondria. The cells start forming new mitochondria shortly after ketones become their primary fuel. Why does this matter? Because more mitochondria mean more energy and healthier cells.
Ketosis protects and strengthens the nervous system. Many types of research have shown that ketones have the properties to maintain the function of aging nerve cells and to stimulate the regeneration of damaged or malfunctioning brain cells. There is, for example, a study that proves that ketones have helped patients with severe brain injuries achieve significant improvement.
Ketones act as an antioxidant. The use of ketones as a fuel for cells reduces the number of reactive oxygen species and free radicals that are released as a result of the formation of energy. This helps protect the body from pain disabilities and disabilities.
Ketones help maintain muscle mass. With the loss of muscle mass, you lose your productivity. This is an unpleasant side effect that has grown as the years go by, but fortunately, the ketogenic diet could help deal with it. Many studies have shown that ketones can retain human muscles. This effect is particularly highlighted in people who restrict calorie intake in order to lose weight. This means that the Ketogenic diet is not just a great way to say goodbye to the extra pounds, but also a way to extend your life and improve its quality.
Ketones reduce appetite. Studies have shown that using ketones as fuel for cells causes the body to experience less hunger. This may be related to the change that ketosis produces in our hormones responsible for hunger and satiety, as well as the simple fact that the combustion of ketones from cells is much more efficient and perfect as a process, which is why our body is significantly burdened less.

Ketones restrict the growth and development of cancer cells. Studies have shown that ketones may be an aid in fighting cancer. This is because most cancer cells are not able to use ketones as their fuel. Without the power supply, cancer cells do not have the energy they need to grow, and the immune system gets the chance of eliminating them from the body.