Here are 5 ways to Know If You Are in Ketosis. This is something I really wish I had when I first started. I had some recipes, I knew that I wanted to eat 5% carbs, 20% protein and 75% Good fat and so I started the diet. I was excited because right away I felt the increase in energy and felt so much better. But Was I in Ketosis? I needed to find out what to do to know I was there. Living in Mexico I did not have access to some of the items mentioned here when I first started. Here is what I soon discovered.
For most people, signs appear after a week or two of being on a Ketogenic diet, though it can take up to three weeks for some people. The good news is that these signs are universal so that you can spot them easily. So how do you know if you are in ketosis?
#1 – Bad Breath
Without carbohydrates, your body releases acetone in your breath as a waste product. You get this fruity or ammonia-like breath that is usually associated with dehydration. Some experience a metallic taste in the mouth, increased thirst or dry mouth. Drink plenty of water and chew fresh mint leaves to combat bad breath.
#2 – Keto “Flu”
Addiction to carbohydrates is a real thing. When you go on the Ketogenic diet, your hormonal state is altered, and electrolytes become imbalanced. This causes the basic symptoms which include a headache, sleepiness, nausea, fatigue, abdominal cramps, upset stomach, and diarrhea. The common name for this is keto flu, but it’s really carbohydrate withdrawal. This can last anywhere from a few days to a week. Remember though, that symptoms can be greatly reduced by staying hydrated and replenishing lost electrolytes, specifically sodium and potassium. Some people will wonder what I am talking about because not everyone will get the keto flu. I was one of those and did not go through it, although part of it could be that I felt so good from changing my lifestyle that I just did not pay any attention to bad feeling that might have been there.
#3 – Decreased Appetite
As your body tries to adapt to the diet, you may experience a decreased appetite. If you reach this stage, do not skip meals. Eat regularly because it is important to maintain your blood sugar levels and ensure you are getting enough nutrients. You should have set up your goals so you can make them mini-meals. On most days I eat two meals, this first one somewhere around 10 a.m. and the last on around 6 p.m. And yes, I still start my day at between 4 a.m. and 5 a.m. on most days and I start it with a mug of bullet proof coffee.
Sign #4 – Lack of Mental Clarity
Exposure to too much glucose from carbohydrates is toxic to the brain. This is called neurotoxicity and can lead to brain fogs and memory problems. But don’t worry! This brain fog doesn’t stick around for long! Once your body has adjusted to burning ketones instead of carbs and has expelled the toxins from your brain, the brain fog will lift. Moreover, after that, you will notice more mental clarity than you’ve ever experienced before!
While these symptoms are universal, some people may fall outside the curve. Your experience may be different, but this is no reason to quit. Keep in mind that your body is not used to burning ketones, so the start of the diet may be a bit uncomfortable. However, as your body adjusts, you will feel the benefits of the ketogenic diet such as increased energy and mental clarity. Plow through the symptoms, and you will get healthier and feel better than ever!
Now, last, but not least
For an observant person, these signs are pretty easy to spot. Your body is pretty good at letting you know what it feels. However, the best way to make sure you are in ketosis and are staying at appropriate levels is to test. All you need to test your ketone production is to use either ketone urine strips, a keto breath monitor or a keto blood monitor, similar to the kind of monitors diabetics use. Using one of these testing methods is much more reliable than merely observing the symptoms, which is important since you are doing this to improve your health. The breath monitor and the blood monitor are more costly than the strips. The strips are good and I still use them because compared to the other two methods they are much less costly. They take a minute or less to use (my are 15 seconds) and you can purchase them in most drug stores if you are near one. I have mine sent right to my house. Click Here for more info.
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