Are you in Ketosis?

9 signs that you are in Ketosis! 

  1. Bad or Fruit Smelling Breath - People often report bad breath once they reach full Ketosis.  This is a very common side effect. Caused by elevated ketone levels. Acetone, is a ketone that exits the body in your urine and breath.  You can rid this issue by brushing your teeth several times per day and / or using sugar-free gum.

  2. Weight Loss - Weight Loss occurs during the first week. Some people believe this to be fat loss, it’s really just stored carbs and water being used up.  For more info: Pub Med Central.  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. Increased Ketones in the Blood - A reduction in blood sugar levels and an increase in ketones.  The most accurate method of measuring ketosis is to measure your blood ketone levels using a specialized meter that calculates the amount of beta-hydroxybutyrate (BHB) in your blood reaching 0.5–3.0 mmol/L.  You can pick up a kit here:  Amazon I don't recommend the pee sticks they are not accurate.

  4. Appetite Suppression - The hunger reduction is still being researched; the  speculation it may be due to an increased protein and vegetable intake, along with alterations to your body's hunger hormone Leptin and Ghrelin while on the Keto program.

  5. Increased Focus and Energy - When on a low-carb diet, your body must adapt to burning fat for fuel, instead of carbs.  When you get into ketosis, a large part of the brain starts burning ketones instead of glucose. It can take a few days or weeks for this to start working properly.  Ketones are an extremely potent fuel source for your brain. They have even been tested in a medical setting to treat brain diseases and conditions such as concussion and memory loss.  I have even seen major improvements in my son with his brain concussion.

  6. Short-Term Fatigue -  The initial switch to the keto program can be a big issue for new dieters. the side effects include weakness and fatigue.  These often cause people to quit the diet before they get into full ketosis and reap many of the long-term benefits.  The 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. Try to get 2,000–4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day.

  7. Short-Term Decreases in Performance -  Removing carbs can lead to general tiredness at first. This includes an initial decrease in exercise. It’s primarily caused by the reduction in your muscles' glycogen stores, which provide the main and most efficient fuel source for all forms of high-intensity exercise.  After several weeks, many people on the keto program report that their performance returns to normal. In certain types of ultra-endurance sports and events, a keto program could even be beneficial and have an increased ability to burn more fat during exercise.

  8. Digestive Issues - Generally involves a major change in the types of foods you eat.  Digestive issues such as constipation and diarrhea are common side effects in the beginning.  Some of these issues should subside after the transition period, but it may be important to be mindful of different foods that may be causing digestive issues.

  9. Deeper Sleep - At first you may experience insomnia it's common with keto dieters, as they try to transition to ketosis, according to Healthline.  A study published by the International League Against Epilepsy found that while the ketogenic diet may decrease total time spent asleep, it can improve the quality of one's sleep, with increased REM sleep.

Bottom Line - These are key signs and symptoms to help you identify whether you are moving into ketosis.  Ultimately, if you’re following the guidelines of a ketogenic diet and stay consistent (no cheating!) you should be in some form of ketosis 7 to 30 days on the program.

If you want a more accurate assessment, monitor ketone levels in your blood level on a weekly basis.  Step on the scale weekly.  If you’re losing inches and weight, enjoying your ketogenic diet and feeling healthier, there is no need to obsess over ketone levels.

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