I’ll be showing you things you must know before going keto, as well as the signs to watch out for!
What Is Ketosis?
Ketosis means that your body switched from using carbs to fat for energy. When your body metabolizes fat, it will generate molecules known as ketones. And as you continue to restrict carbs from your diet, you metabolize more fat, creating more ketones used for energy that will have you lose weight.
However, during the first few days (or weeks) of the diet, your body first experiences an adjustment period.
The Five Common Signs and Symptoms of Ketosis
Take note that following a low-carb diet doesn’t automatically mean your body is in ketosis already. There are a few instances (such as exercising too much or consuming a lot of protein) that would kick you out of the process.
To help you learn if your body is now metabolizing fat for health and weight loss, here are the typical signs to watch out for:
- Keto Breath
This is one of the most common symptoms you’ll experience during the keto diet. This is because ketones produce acetone when breaking down energy. Because of the released acetone, your breath changes as you enter ketosis. Some people have said to have fruity or metallic breath, which is similar to smelling overripe apples.
So if you notice that this happens, it may mean you are already in ketosis. Unfortunately, brushing or flossing won’t kill the smell but not to worry. Bad breath will usually subside within a week or two.
- Dry Mouth and Frequent Thirst
Once your body begins using fat as fuel, then your thirst increases. This is because your body will use excess glycogen as energy. Not only does this affect your thirst but it also increases your need to urinate. However, checking how thirsty you are is not the best way to figure out if you are in ketosis or not.
Once your insulin levels begin to decrease (a known health benefit of the keto diet), your body will start expelling excess water and sodium. This may be a bad thing if you lose too much without replenishing the lost electrolytes. To balance it out, ensure that you add four grams of sodium to your diet.
- Urine or Blood Tests
All you need to do is to urinate directly on the keto strip or to collect urine in a dry container and dip the strip to it. Wait for about 15 seconds and allow the strip to change color. You can base the color of the strip from the instructions the manufacturer will provide.
Blood tests are more accurate, however expensive. This will require a blood ketone meter and kit.
- Suppressed Appetite
Many keto dieters have experienced a change in their appetite, mostly a decreased hunger. While the reasons are still being studied, it is suggested that appetite changes from the diet itself. When consuming more protein and fat, your body will feel more satiated, decreasing the need to eat later on. Consuming
Furthermore, it’s been said that the ketones are the ones that affect your brain, reducing the appetite.
- Short-Term Fatigue and Decrease in Performance
You might have experienced the keto flu, with the primary symptom being decreased energy. People have reported of tiredness and lack of concentration as they begin the low-carb diet. Like mentioned, this is because your body undergoes an adjustment period, which can last for several days to weeks.
Insomnia is also another common symptom (which may be remedied by adjusting sleep schedule). But not to worry, as your focus and energy will get back on track once your body has gotten used to burning fat for fuel.
Wrapping It Up
If you’re planning on following the keto diet, it’s crucial for you to learn more about what to expect. This is to ensure you’re on the right track, especially when maintaining ketosis.
Hopefully, this article on the common signs and symptoms of ketosis gave you an idea on what may happen in the diet. If you have any questions or want to share your stories, do share your comments below. I would love to hear your thoughts and experiences!
My name is Layla and I’m a writer at Howtonight.com – lifestyle blog which mostly focuses on health and nutrition but we also publish articles related to pets, travel, and entertainment.