Before you start to experience all of the weight loss, and other therapeutic benefits that a keto lifestyle has to offer, it may feel confusing to even know if you’re in ketosis in the first place. Ketosis is a metabolic state that occurs when you restrict carbohydrates, and your body switches from using those carbs (glycogen) to using ketones as it’s primary source of fuel.
Depending on a person’s previous dietary patterns, activity levels, and metabolic state it can take anywhere from a few days to a week or two to enter a state of ketosis. It can feel overwhelming to change your eating habits to lose weight, and not even know for sure if it’s working or not. One of the primary goals for a ketogenic diet is to get yourself into a state of ketosis, then sustain those ketone levels to achieve incredible results.
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Being in a state of ketosis can provide so many amazing benefits such as weight loss, increased energy, mental clarity, and suppressed appetite just to name a few. That being said, to experience these benefits requires a major transition for your body. Some of the initial signs or symptoms you may experience as your body changes may be a little unpleasant, but they are only temporary, and they can at least provide you with clues that you’re entering ketosis.
As a general rule, if you restrict your carb intake to around 20-25g net carbs per day, for a sustained period of time, you will enter a state of ketosis. (Net carbs = Total carbs - Fiber). If you experience any of the symptoms below, just think of them as indicators that this is working, and your body is transitioning into a new way of functioning. If you’re serious about losing weight and improving your health, don’t let any minor symptom deter you from adopting a keto lifestyle. They are only temporary! Just trust the process, and keep going - I promise it will all be worth it!
12 Signs or Symptoms to look out for to know if you’re in ketosis:
DRY MOUTH & EXCESSIVE THIRST
Restricting carbohydrates and producing ketones causes the body to lose water quickly, which can lead to feeling extra thirsty or having a dry mouth. Be sure to stay hydrated daily by drinking 1 gallon or 3 liters of water per day.
BAD BREATH
As your body begins to produce ketones, and starts to switch over to using them as your primary source of fuel, acetone may form. This acetone is released through urine and our breath. It doesn’t happen to everyone, and only lasts the first initial weeks of being on a keto diet. Be sure to drink lots of water, brush your teeth more regularly, or use Sugar-Free Gum if you’re experiencing “keto breath”.
INCREASED URINATION
You may experience more frequent trips to the restroom as you transition onto a keto diet. This is because both carb restriction and ketone production are natural diuretics. As your body’s insulin levels decrease, you release more water and sodium through urination. This is why many people lose a lot of “initial water weight” when they first start a keto diet. It is essential to stay hydrated as a result by drinking 1 gallon or 3 liters of water daily.
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APPETITE SUPPRESSION OR REDUCED HUNGER
Since a keto diet allows for more fat intake, many people notice they feel full for much longer. Consuming whole foods such as meats, cheese, fish, eggs, avocados and low carb vegetables are full of healthy fats and are highly satiating. This means that you can usually go longer before true hunger sets in again. As a general rule for beginners, only eat when you are truly hungry, regardless of any of your past eating schedules.
DIGESTIVE ISSUES
Whether or not you experience any digestive upsets as you transition into a keto diet is completely dependent on your current eating habits and lifestyle. You may experience constipation, diarrhea, or no change at all. Some people may neglect fiber rich low-carb vegetables which help bowels move, and feed healthy bacteria in the gut. Or, your body may not be accustomed to consuming foods that are higher in fat and you may experience loose stools. Dehydration is the most common side effect of a keto diet, and can also cause digestive issues as you transition. Be sure to stay hydrated, and incorporate some fiber rich foods as you get into ketosis.
SHORT TERM FATIGUE
As your body transitions from using carbs as its main source of energy, it is common to experience symptoms such as weakness, fatigue, or just feeling generally wiped out. Your body just gets a little confused at first without it’s main fuel source, but tends to only last up to a week until you experience...
INCREASED ENERGY & FOCUS
Once your body understands it will be just fine without using carbs for energy, it starts to learn how to burn fat and ketones for fuel. When you enter a state of ketosis after a week or two, a large part of your brain starts burning ketones which are a highly potent source of fuel. This may provide mental clarity, focus, and improved brain function. In addition, reducing your carb intake can control blood sugar levels, so you no longer experience that 3pm energy crash.
SHORT TERM DECREASE IN PERFORMANCE
As mentioned above, when you initially decrease carbs from your diet you may feel low energy at the start. When your body burns through the stored glycogen from the muscles, it may feel difficult to perform any exercises with high intensity. This can cause a decrease in exercise performance, but it generally only lasts a few weeks. Once you are fat adapted, performance levels tend to return to a normal range.
INSOMNIA
When you first transition to a keto diet, there may be a chance it could have an impact on your sleeping patterns. You may experience issues falling asleep, or staying asleep throughout the night. Sugar and simple carbohydrates are physiologically addictive substances, and when removed from the body we can experience withdrawal symptoms such as insomnia. Your body hasn’t become fully fat adapted yet, but it’s aware it isn’t getting a carb fix either which causes our cortisol levels to spike in the middle of the night. It is totally normal, and will resolve itself within a few weeks. You may want to try using a low dose of melatonin (a naturally occurring sleep supplement) if you’re experiencing issues with sleeping.
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KETO FLU
This is when the body experiences flu-like symptoms as it’s switching from using carbs to ketones for fuel. During the first week your body is going through a lot. Your kidneys are expelling more water and with that goes important electrolytes - this can also lead to dehydration. In addition, you are going through a withdrawal from carbs and sugar which can be a bit like cutting caffeine. “Keto flu” can almost entirely be avoided with proper supplementation of electrolytes. The 3 most important factors are sodium, potassium and magnesium. Be sure to salt your foods regularly, eat foods high in potassium and magnesium such as avocados and leafy greens, or you can find an electrolyte supplement to avoid keto flu symptoms.
WEIGHT LOSS
It is common for people to lose a significant amount of weight when they first start a keto diet. This is super encouraging and will help keep you motivated as you transition to your new ketogenic lifestyle. The initial weight loss is almost entirely water weight, as the body burns through glycogen stores. Glycogen is made up of 3 water molecules for every one glycogen molecule. So while you’re not necessarily burning fat just yet, you may experience water weight loss when you enter ketosis.
SUSTAINED FAT LOSS
Once you’ve been following a ketogenic diet for a few weeks, your body will have burned through all of its glycogen stores, and this is when true fat loss can begin. Don’t be discouraged if after a few weeks you are not losing weight at the same rate as when you first started keto. The initial loss is mostly from water, and next comes fat loss which is more gradual.
When you first start a ketogenic diet it can feel like you’re constantly questioning if you’re in a state of ketosis or not. You can purchase different measures such as a blood ketone meter, urine analysis strips, or a keto breath analyzer if you want to know for sure. These measures however can be costly, and aren’t totally necessary. If you limit your carb intake to 20-25g net carbs daily, and sustain that over a long period of time you will get into ketosis and start seeing results! If you want any help along your journey, click here to learn how I can help you get the keto weight loss results you deserve, and maintain them long term. Just remember to focus on how you feel, trust the process, and be proud of yourself for taking action to improve your health and wellbeing.
