how to check when your in ketosis

How Can I Tell If I’m In Ketosis?

If you are putting a lot of work into your diet, then you’ll want to see results. The keto diet is one of the most popular weight-loss options because of the changes it forces your body to undergo.

As you control what you eat on the outside, your body is working hard to keep up with the changes on the inside. As they are internal, a lot of results from the keto diet can go unnoticed.

So how do you know whether these lifestyle changes are paying off?

What is Ketosis?

Ketosis is the natural state of the body when it is almost completely running on fat. For the most part, our body uses glucose (sugar) to create energy. However, when we are operating under a restrictive diet like the keto diet, our body does not have a lot of glucose to go off and instead must find another energy source.

Most of the glucose our body burns comes from the sugars in carbohydrates and protein. The keto diet is a low-carbohydrate, high-fat and adequate-protein regime that forces the body to burn fat rather than glucose.

Ketosis has a lot of benefits, such as contributing to a rapid weight loss, increasing your health and performance throughout the day, as long as it is handled safely.

Why attempt Ketosis?

why try ketosis

One of the most popular ways to enter ketosis is to abide by a ketogenic diet. Under these restrictions, the body will eventually run out of glucose to burn and will have to start using fat to create energy instead.

Once the body’s insulin levels run low you will have access to your fat stores, making it easier to burn them off. This is why the keto diet is so popular as it has been proven to burn more fat than another regime, as well as providing various other health benefits.

The body goes into ketosis when it produces a significant measure of ketones in the bloodstream. Ketones are the alternative fuel source that is created in this state.

Signs Your Body Is In Ketosis

When you’re on the keto diet, your body goes through a lot of biological adaptations. The adaptation of running on fat, rather than glucose, is a process that can take a while to sink in.

The body needs time to adjust to this new lifestyle, and there can be periods of time when you feel sluggish, tired and unable to perform at the beginning of your ketogenic diet progress.

As most of the benefits are internal, it can be hard to tell whether your new regime is working. You can test your body through urine, blood or breath samples to see whether your body is in ketosis. 

However, there are some other tell-tale signs that your body will give you once it has entered ketosis. Although not all of these may be pleasant, you can rest assured that you’ll soon start to see significant changes in your weight loss once they appear. After you reached ketosis, you would wonder how long to stay  in ketosis itself.  We published another article you'll be able to read.

Bad breath

keto diet cons

When the body is in ketosis, ketone bodies escape through our mouth. This body, acetone, has quite a distinctive smell that may describe as fruity, almost like nail varnish remover.

This smell can also come through body odor when you sweat, so if something smells funny in the gym, it's just your body telling you that it's in ketosis.

This symptom isn’t experienced by everyone who follows the keto diet. For those who do experience it, they claim that it typically goes away in a week or so.  It is merely your body adjusting to being a fat-burning machine.

Increased thirst

As the body is going through many biological changes, it is also working up a sweat. Having a dry mouth, a metallic taste on the tongue and an increased thirst is a sign that your body is in ketosis.

When altering your diet or changing up your workout regime, you need to make sure that you are also increasing your water intake. Water is essential to your health and a dry mouth while on the keto diet can be a sign that you aren’t getting enough hydration or consuming enough electrolytes, like salt.

Increased focus and energy

Low-carbohydrate diets typically leave people feeling sluggish, tired and sickly as their body gets used to this new way of life.

However, long-term keto dieters report that they experience an increase in their energy and often feel more focused. This increased energy allows them to perform better in the gym, thus helping aid their weight loss and body goals.

Ketones are a useful fuel source for the brain, which is an incredibly hungry organ that does not usually get enough energy from glucose alone. Ketones have also been linked to treating brain conditions and diseases, like concussion or memory loss, making them a much better fuel source for this organ.

However, it takes the body a few weeks to get to this stage, so if you are just starting out on a ketogenic diet, then you need to be patient. Your body first needs to get used to relying on ketones rather than glucose before it can start running better.

Reduced hunger

Once the body has adjusted to running on fat fuels, it has an increased ability. This means that it requires less food to run.

Many keto dieters have claimed that they do not feel as hungry, as often as they used to and many can even run on less than two meals a day.

As your body grows used to burning ketones for energy, of which there is no short supply, you may feel less inclined to eat as much as you may have needed in the past.

Intermittent fasting may be a by-product of this change, and as long as it is done safely, this can significantly increase your weight loss.

Intermittent fasting also allows your body time to repair and heal after eating. When you are not inclined to insert more food into your body, there is time for the body to break down the necessary nutrients from the food you have already consumed and distribute them accordingly. This is one of the reasons why the keto diet is such a healthy choice for many people.

Sleep issues

As your body adjusts to your new diet and it’s new fuel source you may experience a decrease in your sleep quality. A lot of keto dieters claim to have experienced insomnia at the beginning of their ketosis.

This is a symptom of a lack of carbohydrates, that the body has grown so accustomed to using as energy, and should clear in a matter of weeks. Those who are fully in ketosis actually experience a better sleep than their previous lifestyles allowed.

How To Enter Ketosis

You should restrict your carbohydrates to a very low level and only each the small amount of protein your body actually needs. This will prevent excess glucose from entering the bloodstream and being used as energy, instead of ketones which will throw your whole progress off balance.

Restrict carbohydrates and protein

You should restrict your carbohydrates to a very low level and only each the small amount of protein your body actually needs. This will prevent excess glucose from entering the bloodstream and being used as energy, instead of ketones which will throw your whole progress off balance.

Eat enough fat

fat needs to be eaten during keto diet

The keto diet is a restrictive regime that can leave you feeling tired and sluggish if not done properly. To prevent a decrease in energy and the bad feelings that come with this, make sure you are consuming a lot of fat. You want to feel satisfied and alert while on the keto diet and consuming fat will help this.

Only eat when you are hungry

So many of us fall into bad eating habits, and one of the worst is snacking because there is nothing else to do. Eating more than you need can reduce ketosis and contribute to weight gain. Be mindful of whether you are actually hungry or simply bored.

Ketogenic snacks are available and may be a good option for you if you struggle with snacking.

Exercise regularly

A drastic change in diet like the ketogenic regime can affect your sleep, which will leave you feeling sluggish and unwilling to continue. You need to make sure you are getting at least seven hours of quality sleep a night to have enough energy to tackle the day.

Conclusion: Listen To Your Body

Ultimately, if you follow the keto diet guidelines and pay attention to your body, then you should see great success in your weight loss and lifestyle.

If you are concerned about your health, contact a professional. However, as long as your remain mindful; maintain the keto diet and keep active you will see a great change to your body, mind, and soul.

About the Author Cathy

EHI Primary Care is run by Cathy, a 20-something fitness guru and yoga enthusiast. This is my blog, where I cover all sorts of topics around my healthy lifestyle.

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