How Do I Know If I am in Ketosis? Signs of Ketosis

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On a ketogenic diet, your body undergoes many biological adaptations, including a reduction in insulin levels and increased fat breakdown.

When this happens, your liver starts producing high numbers of ketones to supply energy for your brain.However, it can often be hard to know whether you’re in ketosis or not.

In this article we will discuss 10 signs that your body is in ketosis,  # 7 might really surprise you!

#1. Keto Breath

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If you’re getting a fruity, acetone, or metallic smell to your breath, you’re getting what’s known as “keto breath.” 

When your body starts burning fat for energy instead of glucose, the byproduct is ketones, and when you first start producing ketones.

One ketone in specific called acetone, causes this keto breath.

While this breath may be less than ideal for your social life, it can be a positive sign for your diet. 

We recommend brushing your teeth a few times per day or using sugar-free gum to solve the issue.

Once your body has no more glucose reserves to draw from for energy and starts getting more efficient at using ketones for energy, keto breath typically resolves.

#2. Weight Loss

People on a ketogenic diet may notice weight loss in the first few days, but this is typically just a reduction in water weight. 

After the initial rapid drop in water weight, you should continue to lose body fat consistently as long as you stick to the diet and remain in a calorie deficit.

#3. Reduced Hunger

Keto diet focuses on highly satiating whole foods like meat, fish, cheese & low carb veggies.

Also, because ketosis literally changes your metabolism so that the body begins breaking down fats for fuel instead of carbohydrates, so the appetite is usually naturally reduced and so are the cravings for foods that typically lead to overeating such as sugar and carbs.

The ketones themselves may also affect your brain to reduce appetite.

#4. Short Term Fatigue

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The initial switch to a ketogenic diet can be one of the biggest issues for new dieters. Its well-known side effects can include weakness and fatigue.

These side effects are natural. After several decades of running on a carb-heavy fuel system, your body is forced to adapt to a different system.

As you might expect, this switch doesn’t happen overnight. It generally requires 7–30 days before you are in full ketosis.

To reduce fatigue during this switch, you may want to take electrolyte supplements.

#5. Feeling Thirsty

Carb restriction and ketone production will cause your body to lose water, which may give you dry mouth and increased thirst.

However, high levels of ketones in the body can also lead to dehydration and an electrolyte imbalance.

We highly recommend drinking plenty of water and other unsweetened beverages in order to avoid feeling dehydrated.

#6. Changes in your Sleep patterns

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Following a ketogenic diet may disrupt a person’s sleeping habits. Initially, they may experience difficulty falling asleep or nighttime waking. These symptoms typically go away within a few weeks.

#7. Increased Focus & Clarity

When you get into ketosis, a large part of the brain starts burning ketones instead of glucose.

Your brain loves ketones! Ketones are an extremely potent fuel source for your brain. 

They have even been tested to treat brain diseases and conditions such as concussion and memory loss.

Studies show that ketones improve all areas of cognitive function,  including mental clarity, focus, and concentration.

If you are on keto and experiencing any of these signs then do let us know in the comment section. We would love to hear from you.

#8. Increased Urination

Carb restriction & ketones are both natural diuretics. When keto dieting, you may have more frequent bathroom trips as your body’s insulin levels decrease and you release more water and sodium.

#9. Increased levels of Ketones

If you want to know beyond a shadow of doubt whether you are in ketosis, then, consider using urine strips, ketone meters or blood ketone meters.
It measures your ketone levels by calculating the amount of beta-hydroxybutyrate (BHB) in your blood.
This is one of the primary ketones present in the bloodstream.

#10. Muscle Cramps

Dehydration and electrolyte imbalances happening in your body due to ketosis can cause muscle cramps..

People following the ketogenic diet should ensure that they are getting enough electrolytes from the food they eat to avoid muscle pains and other symptoms of an imbalance.

All of the above signs are indications that you’re in ketosis and on your way to the next step and the ultimate goal of continued fat loss, sustained energy and focus, less hunger and better overall health. 

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