So you’ve started in on a new diet, and you’re hoping this one works and helps you lose that dreaded weight. It’s the keto diet, and while the beginning can be a struggle, you’re ready to stick it out until you get the results you want.
There may be a tough road ahead, but your first celebration will be when you finally enter ketosis. That’s where the weigh-shedding magic happens.
If you’re confused about how to tell if you’re in ketosis, look no further. Here are all the major signs of ketosis that you can look out for along your journey.
How to Tell if You Are in Ketosis
While there are many different kinds of signifiers of ketosis, there are some important ones to look out for. Throughout the adjustment period for your keto diet, your body will go through a lot of changes, these are a few you might notice.
Bad Breath
A common side effect of being on a keto diet is your breath may start to smell more than usual. There is a surplus of ketones being produced in your body, and some of them produce smells that are released through your mouth and urine.
The ketone acetone is the most likely culprit for the fruity smell of your breath, however, there are other ketones that could be to blame, as well.
Since your body is in a major adjustment phase, there no way to definitively get rid of your bad breath. What you can do to reduce the smell is to brush your teeth more frequently or chew sugar-free gum regularly.
Headaches and Fatigue
Fatigue is a common side effect with many drastic diet changes. It’s likely due to not drinking enough fluids while your system transitions to the new diet.
It can take up to a month of being dedicated to your keto diet before you enter ketosis.
Staying hydrated as you adjust to your new eating habits will be key to fighting through the weakness and exhaustion. You can also add electrolyte supplements to your diet to help alleviate the fatigue.
Increased Energy and Focus
Some studies report that the ketogenic diet helps improve energy levels and attention span over the longterm.
While there may be initial fatigue and soreness, your body will recover and your energy levels have the potential to elevate above what they previously were before you started keto.
Muscle Cramps
When you reduce your carb intake while on a ketogenic diet, your body may initially react poorly.
Some organs, like your kidneys and liver, have to shift their nutrient processing to accommodate your new eating habits. Your insulin levels will decrease when you consume fewer carbs, so your kidneys may produce more sodium as a result.
Sodium can interact and mess with your other electrolyte levels which can cause muscle cramping. You can combat this discomfort with additional electrolytes in your water or as a daily supplement.
Digestive Issues
With a drastic change in diet, there’s bound to be potential downsides to your digestive system. When you start eating more fruits and vegetables, it can shift your digestion and cause constipation and other discomforts.
In order to curb bloating and discomfort during your keto transition, make sure you drink plenty of fluids, as well as fiber-rich foods to reduce constipation.
One benefit of this digestive discomfort is that it’s an indicator that your body is going into ketosis.
Decreased Appetite
While there are no conclusive reasons for appetite suppression, it is likely associated with the food changes in your routine.
Altering your diet to include more nutrient-full foods can result in less hunger as your body takes advantage of the additional healthy calories you’re feeding it.
Insomnia
Another sign that your body may on the way to entering ketosis is if you start having trouble falling asleep or staying asleep.
A common shift that occurs when starting a ketogenic diet is decreasing your carb intake. This change can cause minor insomnia but should subside within a few weeks of starting the diet.
Weight Loss
At last, the goal of being on a keto diet is ultimately to lose any unwanted and unnecessary fat and weight.
While there is an initial weight loss that can occur at the beginning of your keto diet, the significant fat loss likely won’t occur until you’ve entered ketosis in the longer-term.
In the beginning, your weight will decrease as you shed what is primarily water weight. As you continue to dedicate yourself to the process, your body’s usual energy sources will deplete, and it will start burning fat for energy. This is where real change happens for your body.
It’s crucial that you remain in a calorie deficit throughout this process in order to effectively burn the fat content and lose weight.
Ketone-Dense Blood
If you’re committed to monitoring your ketosis state, you can get tests to measure the ketone levels in your blood. The closer to ketosis you get, the more ketones your blood will produce as your energy reserves switch from carbs to fat.
To maintain your progress and continue increasing your ketone levels, make sure you stick to your keto diet plan. If you need some more variety, you can find sweet keto snacks here.
Reaching Your Health Goals
While there may be some struggles and discomforts while adjusting to a new lifestyle, the beginning is always the hardest. Take care of your body, and it will thank you in return.
So now that you know how to tell if you are in ketosis or not, you can crush your weight loss goals. After you lose weight, you’ll feel stronger and healthier than ever. There are so many ways to eat and take care of your body, make sure you find the right one for you and stick to it.
Visit our page if you’re on the hunt for more healthy living inspiration and advice.
