When you’re on the keto diet, your body burns ketones for energy instead of glucose, in a metabolic state called “ketosis”. Entering ketosis is the aim of the game when you’re on keto - but how do you know if you’re there? Take a look out for certain “clues” - signs and symptoms that will give it away!
Signs and Symptoms
Digestive Issues
GI issues can be one of the first indications that your efforts have been working. Initial symptoms of transitioning to a keto diet may include digestive issues such as diarrhea or constipation, but luckily, these should improve once the body adjusts!
Keto Breath
Keto breath is a fruity, acetone or metallic smell to the breath caused by the body converting to burning fat for energy instead of glucose. It usually resolves when the body becomes more efficient at using ketones for energy.
Muscle Cramps
Low carb diets can lead to electrolyte imbalances, resulting in muscle cramping. To prevent this, we recommend adding a pinch of Himalayan salt to your water, or, even better - to use electrolyte supplementation.
Weight Loss
A ketogenic diet is beneficial for weight loss, which can be significant if followed for a good amount of time. Initially, keep an eye out for rapid weight loss. This may occur due to the diuretic effect of ketosis, resulting in a (very encouraging) loss of water weight at the start.
Fatigue and Insomnia
Transitioning to a lifestyle in ketosis can cause fatigue and decreased performance, usually due to dehydration. To avoid this, it is very important to stay hydrated and keep up your electrolyte levels. You may notice that you have trouble staying asleep too - just another sign of adjusting to the changes that come with ketosis!
Reduced Appetite
Ketone levels can reduce hunger-related hormones, making you feel less hungry and more satisfied between meals. You may also find that you can go for longer periods of time without feeling hungry and have fewer cravings for unhealthy foods.
Knowing for Sure
You can know for sure that you are in ketosis by testing your ketone levels. Ketone tests are an easy, accurate, and inexpensive way to measure the amount of ketones in the blood and can be done from the comfort of home. There are a few ways to do this, either with urine, blood or breath tests.
The most common method of ketone testing is to use a meter that measures the amount of ketones in your blood. It requires pricking your finger to create a small droplet of blood, but otherwise is quick and simple. You can also use urine ketone strips to test for ketones. These are dipped in urine and will change color if they detect ketones. As easy as that!
Low Carb Haven stock both urine and blood testing products to check if you are in ketosis. Both options are reliable and will give you an accurate assessment of your ketone levels. They’re designed to be easy to use and provide quick results so you can get the information you need easily!
While people experienced with keto may feel comfortable relying on their body’s signals, we highly recommend testing to confirm a ketogenic state has been achieved. By testing your ketone levels, you can make sure that you are following your diet and lifestyle correctly and that all your hard work is paying off!
New to keto? Check out our blog for helpful articles like Five Things You Need to Win at Keto and 10 Tips for Keto Beginners!
