7 Signs You Have Entered Ketosis during a Keto Diet
The Keto diet or Ketogenic diet is a popular diet these days. It is an effective method of losing weight and maintaining overall health.
If you follow this diet correctly, with low-carbs, and high-fats, it will raise ketones in your blood.
These ketones provide a fuel source to the cells of your body and cause unique health benefits.
On a keto diet, your body undergoes different metabolic changes, including a reduction in your blood sugar levels and insulin levels.
Thus, there is an increase in a fat breakdown in your body.
While this process begins. your liver starts to produce a high number of ketones to supply energy to your brain.
However, if it is often hard to know whether you are in ketosis or not.
This article sums up The basics of the Keto Diet and 7 signs that your body has entered ketosis.
The Keto Diet
The keto diet is a low-carb and high-fat diet that has a number of benefits on your body and overall health.
It is one of the popular diet plans today to lose excess weight and is a great plan for those who are overweight, want to maintain their blood sugar levels and insulin levels.
During this diet, you can consume saturated fats including olive oil, coconut oil, or MCT oil. Moreover, you need to take certain grams of protein along with it.
Many studies show the positive effects of the keto diet on blood sugar and insulin levels.
During a ketogenic diet, your body uses fat as fuel rather than carbohydrates.
It helps to reduce cholesterol levels, insulin levels, blood pressure among other.
This process is called Ketosis. When this happens, your body starts burning fat effectively.
Moreover, ketones are produced by your liver that provides energy to your brain.
Types of Keto Diet
There are different versions of the Keto Diet and includes:
- Standard Ketogenic Diet (SKD)
- Cyclical Ketogenic Diet (CKD)
- Targeted Ketogenic Diet (TKD)
- High Protein Ketogenic Diet
However, there is only an extensive study related to two types of the ketogenic diet: Standard and High Protein Ketogenic diets.
Moreover, Cyclical or targeted keto diets are more advanced and used by bodybuilders and athletes.
What is Ketosis?
Ketosis is a metabolic state in which your body uses fuel instead of carbohydrates.
It happens in your body when you reduce the intake of carbohydrates, therefore, limiting your body’s supply of sugar, which is the main source of energy.
Following a keto diet is an effective way of entering ketosis. Moreover, it involves limiting your intake of carbs to 20-50 grams per day and filling up on fats.
Keto friendly foods are red meat, fish, eggs, nuts, seeds, and healthy oils during a ketogenic diet.
Practicing weight loss tips and intermittent fasting can sometimes also lead to Ketosis in the body.
Let us dig into 7 signs that your body shows you have entered Ketosis during a Keto Diet.
Read about them below.
7 Signs You Have Entered Ketosis during A Keto Diet
The Keto Diet aims to induce ketosis in your body that aims to burn fat in your body.
Moreover, knowing the signs you have entered ketosis can help you determine whether the diet is working or not.
Read the following signs and determine whether the diet is working or not.
When the process of ketosis starts in your body, it boosts weight loss and improves your overall health.
You will notice different signs and symptoms in your body once it enters ketosis.
These are increases in the level of ketones in your blood, increase in thirst levels, you will have more force and energy, in the initial week you might feel tired and weak.
Moreover, you might have digestive issues due to change in food items during a keto diet, weight loss due to fat, and water loss in the initial weeks, and bad breath.
Let us learn more about these signs and symptoms below.
1. Increased Ketones in your Blood
One of the major indicators of a ketogenic diet is a reduction of blood sugar levels and an increase in the levels of ketones in your blood.
As your progress with the keto diet, you will start burning body fat and ketones as the main fuel source for your body.
One of the most effective and reliable sources of measuring ketosis is the measurement of ketone levels in your blood.
This uses a special meter to determine it.
It measures the amount of beta-hydroxybutyrate (BHB) in your blood.
Nutritional ketosis in your blood is defined as blood ketosis ranging from 0.5-3.0 mmol/L, according to some experts.
Therefore, measuring the level of ketones in your blood is the most effective way of determining whether the diet is working or not.
However, the test can be somewhat expensive for people, therefore, they will take the test once a week or every other week.
2. Weight Loss
Ketogenic diets are very much effective for weight loss because they are low-carb diets as compared to a diet high in carbs.
Moreover, you will observe both long-term and short-term weight loss when switching to Keto Diet, as a number of weight loss studies have shown.
Fast weight loss occurs during the first week you start this diet. However, your body is actually using water and stored carbs in your body instead of actual fat loss.
Moreover, after the rapid drop in water weight in your body, you will continue to lose weight as long as you stick to the diet plan and remain in a calorie deficit.
3. Increase in Focus and Energy
Most often people report brain fog, tiredness, and feeling sick when they begin Keto Diet or any low-carb diet.
This is termed Low-carb flu or keto flu.
However, the people who follow the keto diet for the long term, report an increase in focus and energy.
Your body must adapt to burning more fat for fuel when you start a low-carb diet.
Moreover, when your body enters the process of ketosis, your body starts to send ketones to your brain instead of sending glucose.
However, it can take days or a few weeks for this to start working in a proper way.
Therefore it comes as no surprise, that people following a keto diet report increase in focus and energy along with improvements in their brain functions.
Also, reducing or eliminating carbs tends to improve blood sugar and insulin levels in your blood which can further increase focus.
4. Weakness and Fatigue
Initially, when you start a Ketogenic Diet, it can cause weakness and an increase in fatigue.
Many people often report it as well.
This is because when your body switches from burning carbs to burning fat for energy. Also, carbohydrates are a quick source of energy and are readily available in your muscles.
A study in 2017 shows that weakness and fatigue are common in athletes following a keto diet. It usually occurs in the first week and tends to go away after it.
Moreover, after a number of weeks on this diet, most people notice an increase in their energy levels.
However, if this does not happen, you should seek medical attention, as fatigue is also a symptom of dehydration and other nutrient deficiencies.
For more information, you can visit your diet center in Sharjah.
5. Digestive Issues
When you begin the keto diet, it involves changing the food items you take regularly.
This change causes some digestive issues like constipation and diarrhea.
However, these issues subside with time after the transition period.
But you will need to be very mindful of the different foods you are consuming as they may be causing digestive issues.
Also, make sure to eat low-carb veggies as they contain fiber which aids in digestion.
Make sure to eat food that is diverse rather than sticking to one type of food, as it may increase your digestive issues and cause nutritional deficiencies.
6. Bad Breath
Many people report bad breath once they reach Ketosis.
It is one of the most common side effects and is also common when people follow a diet like Atkins Diet.
This is due to an increase in the level of ketones in your blood. The specific cause is acetone, a ketone that exists in your urine and breath.
It is, however, a positive sign that the diet is actually working, while it is less ideal for social life.
You can use sugar-free gum or brush your teeth, to solve this issue. But before using gum, check the label for low-carbs.
7. Increase in Thirst
Many people report an increase in their thirst level while following this diet.
It is because of the changing water levels in your body.
However, high ketone levels can sometimes lead to dehydration and mineral balance.
Many research in ketogenic diets reports dehydration as a side effect of ketosis.
Many athletes who follow this diet may be at a risk of developing kidney stones which is due to dehydration.
To avoid this, drink plenty of water and other liquids. If you observe dark-colored urine or extreme thirst, consult your doctor.
Different signs and symptoms can help you identify whether you are in ketosis or not.
If you are following the guidelines and are consistent, you should be able to enter the process of Ketosis. Moreover, you can check your blood or urine to confirm ketosis, as the level of ketones increases during this process.
With that being said, enjoy your keto diet and there is no need to obsess over the ketone levels as you will see other signs and symptoms within a week or so.