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How can one know when he/she is in ketosis? This is a common question especially for those who can’t detect the signs and symptoms of ketosis. I didn’t know what to expect when I started my keto journey until I asked around and did some research.
A lot of people are turning towards ketosis due to its effectiveness in weight loss and health improvement. A keto diet is a low carb high-fat diet that replaces carbohydrate with fat as the main body source of energy. When in ketosis, the body goes through a series of biological adaptations which includes insulin reduction and increase in fat breakdown. When this occurs, the liver begins to produce increasing amounts of ketones to provide energy to the brain and body.
Below are some signs and symptoms to look out for when in ketosis
Insanely bad breath
The bad breath is part of the side effects of ketosis and is as a result of consuming a ketogenic diet.
As the ketone level in the body increases, there is also an increase in acetone which is the ketone body that leaves the body through the breath and urine. Bad breath when on a keto diet is a good sign that you have reached ketosis but it can also have negative effects on your social life. A good way to tackle this is to brush your mouth more often or go for sugar-free gums. The bad breath isn’t permanent and usually goes away after a while on the keto diet.
Increased ketones in the blood
A ketogenic diet helps in the reduction of the blood sugar level and also increases the ketone level of the body. This is highly useful as it helps to burn fat and use ketones as the primary energy source.
To measure the ketone level in the body, you’ll need to use a special meter in measuring your blood ketone level. This special meter measures the ketone level in the blood by calculating the level of beta-hydroxybutyrate (BHB) as this is one of the main ketones found in the bloodstream.
This is one of the key benefits of a ketogenic diet alongside low carb meals. When on a ketogenic diet, it is common to experience both short and long-term weight loss. There might be an increase in weight loss during the first week of starting off on a keto diet. And this is due to the stored carbs and water that is being utilized by the body.
Provided you stick to the diet and avoid the keto diet mistake, you should still experience rapid weight loss even after the first week. Remember that the only way to guarantee you lose weight faster is to combine a keto diet with a strict exercise routine.
Reduction in Appetite
Most people complain that they experience suppression in appetite when on a ketogenic diet. While there is still ongoing research as to why this happens, it is believed that the reduction in hunger may be as a result of the increasing consumption of protein, and vegetables and also due to the changes in the hunger hormones of the body. Increase in ketone level in the brain may also reduce appetite.
Increased energy and focus
When starting out on a ketogenic diet, it is normal to experience the “keto flu” or “low carb flu” which is characterized by a feeling of tiredness, brain fog, and sickness. However, in the long term, you begin to experience an increase in energy and focus. The feeling of tiredness and sickness experienced at the start of a keto-diet is a result of the body adapting to burning fat as fuel instead of carbohydrate.
Ketones help a great deal in increasing brain function and has been known to treat brain-related conditions and diseases such as memory loss and concussion. This makes it easy to understand why people who have been on a keto diet for a long time experience improved brain function and clarity.
On a final note
Once you begin to notice any of the signs and symptoms above, then you most certainly have reached the full state of ketosis. To remain in this state, you need to keep up with your diet while maintaining a strict exercise routine to help you stay in shape. It is also essential that you get enough rest you can do this by adopting
I am confident you find this article helpful as it provides you with information on the signs and symptoms of ketosis. If you have further questions or insights, don’t hesitate to let me know in the comment section.
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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.