You’ve probably tried out the low-carb diet before, making meal plans and following all the useful keto diet tips to ensure success. But there is more to it than merely eating foods high in fat! In the keto diet, your body will undergo various changes, which will bring your liver to begin producing large amounts of ketones for your brain’s energy. This process is called ketosis, a sure sign that your diet is working and you’ll be shedding the pounds soon.
So what happens when we stop eating carbs, and our glycogen stores have been sucked bone dry? Online fitness coach Chris Gregory says “Thankfully our bodies have the mind-blowing ability to completely switch metabolic pathways. When carbs are minimised, and I mean really minimised, ketones are used as an alternative source of fuel.” But how will you know if your body’s producing ketones? There are various signs and symptoms of ketosis to watch out for, so read on to learn all about it!
Eight Different Signs and Symptoms of Ketosis
Ketosis indicated that the body is beginning to produce ketone bodies, burning fat rather than glucose. Besides taking tests, it can be a bit tricky finding out if you’re in ketosis or not. To help you out, these are the eight positive and negative signs and symptoms of ketosis:
- Weight Loss
Weight loss is a primary and enjoyable sign of ketosis. During the first week, you will be losing a ton of water weight, then body fat as long as you stay consistent. That’s is because of the few carbs you are consuming. Your body will then burn stored carbs and water used!
- Bad Breath
Bad breath is one of the primary symptoms of ketosis. This is because of elevated ketone levels, and acetone causes the bad breath. However, to lessen the bad breath, you can brush your teeth several times daily or chew sugar-free gum to reduce any embarrassment from this noticeable side effect.
- Suppressed Appetite
Many ketogenic dieters experience suppressed appetites as they continue with the keto diet. This is primarily because of the increased fat and protein consumption. Also, with more low-carb vegetables on your plate, your hunger hormones change and you suddenly feel fuller for longer. Also, the ketones might affect your brain, which also reduces appetite.
- Better Energy and Focus
While brain fog is a common symptom from the keto diet, this will soon change to better focus and concentration. In the long-term, you can experience improved energy levels and clarity in thinking. Also, since fewer carbs result in stabilized blood sugar levels, you can also experience better brain function from it.
Fatigue is another natural side effect of many diets, particularly when in a low-carb one! This is because your body relies on carbs for fuel. With fewer carbs taken in, it has you feel tired at first. To help you maintain energy, it’s best to take electrolyte supplements and to take in a reasonable amount of sodium.
- The decrease in Performance
Like mentioned, you will experience fatigue during the start of the keto diet. This will also take a toll on your performance in the gym. Fortunately, just like the fatigue you’ll feel, it’s only temporary, and you get to reap more benefits in the long run. After a few weeks, performance returns to normal, and there is a better ability to burn more fat from exercise.
This is one of the most significant issues for those who are just starting on the keto diet. After all, your body isn’t used to the meal plans and will require some time to adapt. While there are various reports of insomnia during the first few weeks, long-term dieters claim they can sleep better once they got used to the diet.
- Digestive Issues
When you begin the keto diet, there will be a considerable change in the food you eat. Because of the higher consumption of fat, you may have digestive issues such as diarrhea or constipation. However, they will subside after a few weeks, and you can remedy the bad digestion by consuming low-carb vegetables with high amounts of fiber.
Take note that you may not experience all the symptoms. Some people wouldn’t feel any symptom of ketosis, depending on how their bodies react! Like mentioned, a surefire way to see if you are in ketosis is through blood or urine tests. Urine tests are a more affordable option, as you can find home tests in your local pharmacy.
Wrapping It Up
As long as you follow the keto diet and stay consistent with your meal plans, then you can reach ketosis within weeks. With different signs and symptoms, you can easily find out if your body is producing enough ketones for fat burn.
Hopefully, this article on the signs and symptoms of ketosis gave you an idea of what to watch out for throughout the diet. Use this as the starting point to see if you are on the right track today!
If you have questions or want to share your tips and experiences when on the keto diet, then comment below. Your thoughts are much appreciated.