The ketogenic diet is one of the most popular diets to lose weight. It is high fat and low carb diet where your body produces ketones. The main purpose of producing ketones is to provide a new fuel source to your body’s cells. Your body switches to a new energy source and starts breaking down fats. This process is ketosis. It is quite hard to tell whether your body is in ketosis or not. Here are a few signs and symptoms of ketosis that will help you understand what is going on inside your body.
People following the keto diet often complain about bad breath when they are in ketosis. This bad breath is also called ketosis breath. The reason behind the bad breath is acetone. It is produced by the body during ketosis. It leaves the body via urine and breath. It is a positive sign and symptom of ketosis.
Some people use sugar-free gum to eliminate the mouth smell. It is ideal to check the sugar content of these chewing gums to avoid raising the sugar level.
It is good to brush your teeth twice or after every meal to avoid bad breath.
Loss of appetite
Loss of appetite is also among the common signs and symptoms of ketosis. It is because of increased protein intake in the diet.
Ketones are also responsible for reducing the appetite. If you are on the keto diet and remain full most of the time, it is a sign that your body is in ketosis.
During the first few days, people on the keto diet feel lethargy and brain fog. It is called keto flu. It is preparing your body for ketosis.
After a few days, you will feel more energetic because your body starts to burn more fats. You will have improved brain functioning and energy. Your body starts to burn the ketones instead of carbs and fuel the body. It takes several days after the keto flu.
All these signs and symptoms of ketosis indicate that you are going in the right direction.
Weakness and fatigue
Weakness and fatigue are among the common signs and symptoms of ketosis. Your body shifts its energy source from carbs to fats. So it is common to feel weakness during the first few days or weeks of diet.
During this process, your body may also face a reduction in electrolytes. It results in fatigue. You can take the electrolyte supplements with the consent of your dietician or doctor.
Once your body adapts to this new energy source, weakness will be gone.
Decrease in exercise performance
People on a ketogenic diet experience decrease in their exercise performance routine. This reduction is temporary. Dieters claim that after several weeks their performance is restored.
Once your body is adapted to a new fuel source, it will burn 200% more fat than others. Ketogenic dieters show improved performance than non-dieters and also burn more calories.
Constipation and diarrhea
A ketogenic diet brings a drastic change in your eating habits. It results in bringing changes to your digestive system. Constipation and diarrhea are the common signs and symptoms of ketosis.
Do not forget to take the vegetables that are low carb and high in fiber content. Eat a variety of nutrient-rich and low-carb vegetables to get all the nutrients.
Reducing carb intake makes a person deprived of sleep. Lack of sleep during the first few weeks is among the common side effects of the keto diet. It indicates that your body is in ketosis. After getting adapted to this diet, dieters experience improved sleep patterns.
Ketosis also leads to increased thirst and dehydration. It is a common sign of ketosis. It results in loss of electrolytes and increases the risk of kidney stones.
For this, you need to drink plenty of water. Consult your doctor if your mouth remains dry- or your urine is dark-colored.
Increased level of ketones
Another common sign and symptom of ketosis are an increased level of ketones in your body.
You can check the level of ketones in your blood by using a meter.
To check the ketones in urine: a strip is used. This stripping method is convenient but less accurate as compared to the blood test. These methods will give you an idea of the level of ketones in your body.
All these signs and symptoms of ketosis indicate your body is going in the right direction. Consistently following the ketogenic diet will put your body in ketosis and give you long-term health benefits.