The ketogenic diet is getting popular because of its effective results in the field of losing weight and improving one’s health. You know that your keto diet is effective when your body reaches the state of ketosis. To achieve the state of ketosis, this low-carb, high-fat diet will need you to achieve increased blood ketone levels first. But how can you tell you’ve achieved it? What are the signs that you are in ketosis?
Several changes happen to your body when you are on a keto diet. These changes include a reduction in insulin levels, increased fat breakdown, presence of ketones in your system and so on and so forth. With these changes, your liver produces ketones to supply your brain with energy and so is the rest of the body. Achieving the state of ketosis is quite achievable if you follow the right regimen.
Here are common signs and symptoms of ketosis, both positive and negative:
Signs That You Are in Ketosis
1. Bad Breath
Having bad breath is one of the telltale signs of your body undergoing the full keto mode. This is a normal side effect of a body in a ketosis state. Similar diets that follow the keto diet are reported to have subjects who have their breaths smelly all of a sudden. Their breath has a fruity smelly odor into it. Most often than not, if you are a keto dieter, this means that your body has elevated ketone levels in your body, especially in your bloodstream.
Acetone, a type of ketone is specifically the main cause of bad bread. Your social life might be sacrificed but this is a positive sign that your body is in the state of ketosis. You can augment the problem of bad breath by brushing your teeth several times a day with a mouthwash gargle at the end of each brushing session. You can also use a sugar-free gum every once in a while.
2. Weight Loss
If you are starting to lose some pounds and if this is your purpose of getting into keto diet in the first place, then congratulations, you have been successful in your goal. Depending on the diet and the person, you will experience either or both, short- and long-term weight loss. Some people manage to lose weight in their first week. No fat is lost at this period but your stored carbs and water in your cells. Once your body is starting to diminish your water weight, fat loss follows as long as you are consistently following your keto plan.
3. Increased Level of Ketones in the Blood
Increasing amounts of ketones in your blood is one of the tell-tale signs of your body undergoing ketosis. Once your ketones increase, your blood sugar decreases. Once your body accepts the keto diet, it will start burning fat instead of carbs and use ketones as your main energy source. There are measuring devices that allow you to know the ketone level in your blood with the usage of a specialized meter.
To know the amount of ketone in your blood, the measuring device will count it by calculating the amount of beta-hydroxybutyrate (BHB) in your blood. BHB is one of the primary ketones present in the bloodstream. This method is actually the most accepted method of knowing whether your body is in a state of ketosis or not.
4. Increased Amount of Ketones in your Breath or Urine:
You can measure and know whether ketones are present in your system by using a breath analyzer. A breath analyzer can sense the presence of acetone in your breath. Acetone is one of the three types of ketones in your blood during ketosis. The more amount of acetone is sensed by the breath analyzer, the more ketones are present in your blood. The use of this method is less accurate when compared to the blood ketone monitor level.
Another method of measuring acetone in your system is by usage of special indicator strips. These strips are cheap and very easy to use. However, the level of accuracy if compared to the blood ketone monitor level and breath analyzer is comparatively low.
5. The Suppression of your Appetite
You know your body is in ketosis when the feeling of hunger was not as intense as it was before. The reason behind appetite is suppressed during your ketosis phase is yet to be unraveled. There are many sources on the internet that would help you with the explanation behind this appetite suppression.
Studies show though that the increased intake of protein along with some alterations in your hormones are the reason why keto dieters feel the less will to eat. They also imply that ketones in our brain may be a possible explanation as to why appetite is reduced.
6. The Increase in Focus and Energy
Initially, at its first phase, most keto dieters will experience symptoms like brain fog, a reduction in focus and attention. These are the symptoms of what you call, keto flu. This is a normal reaction of the body to the new diet. However, in the long run, many keto dieters who eventually recovered, reports an increase in their focus and energy.
Starting a low-carb diet in which your body burns fat instead of carbs, is a new found way of producing energy as far as your body is concerned. This process shocks your body for a while and thus render these flu-like symptoms. However, in the long run, when your body has adapted with this new form of producing energy, the flu-like symptoms will eventually diminish.
During ketosis, ketones are used up by the brain to function. Ketones in the medical world are known to produce a good combination of focus and energy to your brain. That is why it does not come out as a surprise when keto dieters have a significant increase in focus and energy during ketosis. Stabilizing blood sugar by lowering your carb intake is also one of the reasons for enhanced focus and improvement in brain function.