How Do You Know When You’re in Ketosis? 7 Key Signs
The popularity of the ketogenic diet in North America means that America and Canada are global leaders in the keto product market. I have previously written about how BHB is the keto diet’s secret molecule and capsules containing the compound are of great interest to those looking to join this particular dietary movement.
The diet’s purpose is to bring the body into ketosis, the coveted metabolic state in which it produces ketones for fuel because its sugar reserves have run out. For reference, you technically reach ketosis when your blood ketone levels are approximately 0.5 millimoles per litre (mmol/L).
However, unless you happen to regularly use blood ketone testing, you may not know when you’re in ketosis. This is a frustrating situation if you’ve worked hard but aren’t sure if you’ve reached your goal. Fortunately, there are other ways to tell as your body goes through some noticeable changes, some of which are telltale signs of ketosis. Let’s look at seven of the most likely ones that you’ll experience on your journey.
1 – Your Mouth Gives the Game Away
According to the Mayo Clinic, the Dietary Guidelines for Americans recommend that carbohydrates should comprise between 45% and 65% of daily calorie intake. So, if you consume 2,000 calories, the guidelines suggest that you eat between 225 and 325 grams of carbs each day.
Entering ketosis requires eating fewer than 50 grams of carbs a day. If you consume 200+, you may find the change to a low-carb diet challenging. You can expect to feel increased thirst and a dry mouth as the reduction of carbs and production of ketones result in your body losing water quickly.
Also, acetone begins to form as your body gets used to producing ketones. Acetone leaves the body via our urine and our breath. So, stock up on the breath mints because the smell isn’t pleasant! Fortunately, if you stay with the keto diet, your breath will soon return to normal. Furthermore, this is only a sign that you’re on the right track.
2 – You Go to the Toilet A Lot!
It so happens that ketones and carb restriction are natural diuretics. As a result, when you embark on a keto diet, regular bathroom trips will become a feature. This is normal because your body’s insulin levels are falling, and it’s releasing more sodium and water. Resist the urge to restrict water intake as your body needs the hydration. At this point, you still haven’t reached ketosis.
3 – Hunger and Digestive Issues Become Apparent
A big mistake made by keto dieters is a failure to adequately replace the calories they used to consume via carbs. While you may want to naturally decrease your daily caloric intake, going too low could cause you to quit due to intense hunger pangs long before the keto diet shows the desired benefits.
However, if you plan properly and include lean meats, eggs, legumes, and cruciferous vegetables, you can stave off hunger. Indeed, the keto diet focuses on foods that satiate you for hours, so get it right, and hunger pangs become a thing of the past.
You may find that your bowel movements change during the keto diet. Some people find that they rarely go to the bathroom, while for others, it happens all too often. If you didn’t get enough fiber from your old diet and suddenly increased it on the keto diet, digestive issues such as pungent flatulence are possible. Gradually increase your fiber intake rather than engaging in a sudden jump. You have been warned!
4 – Fatigue Rears Its Ugly Head
Now we’re into the truly difficult stage of the keto diet: fatigue. Prior to your body beginning ketone production, you may suffer from a decrease in mental and physical performance. You suddenly feel more tired than usual and struggle to rouse yourself for exercise. This is normal and may last for a week, but you must push through it if you wish to succeed.
5 – Sleep Becomes Problematic
Another potential issue is insomnia. As your body adapts to the keto diet, you may find it harder to fall asleep. Alternatively, you’ll wake up several times during the night. Add in the possibility of additional trips to the bathroom to urinate, and it can all seem like it’s too much. Once again, all I can say is that this is a temporary issue and, according to keto diet enthusiasts, worth fighting through.
6 – Suddenly, You Feel Incredible
Once you overcome the difficulties, things kick into gear, and you realize that the diet wasn’t such a bad idea after all. When your body begins burning ketones for fuel, your energy levels stabilize, and you have a greater level of mental clarity and energy. You might start getting better sleep, and those workouts that seemed impossible a short time ago now seem significantly easier.
7 – Your Scale Tells a Tale
For many people, one of the biggest benefits of ketosis is weight loss. The glycogen stored in your liver and muscles is bound with water. Once you burn through these carbs, the water leaves your body via sweat or urine. So, in the first week of the keto diet, you may lose anywhere between 1 and 10 pounds depending on how much water weight you’re carrying.
Once you enter ketosis, it gets easier to use your stored fat for energy, which may lead to “proper” weight loss as your body fat percentage decreases. However, please keep an eye on your diet and ensure that you’re not eating too many calorie-dense foods like peanuts.
Keep An Eye on These Ketosis Signs
Ideally, you’ll pay for and use a ketone testing device to help you determine when you enter ketosis. However, it’s also essential to pay attention to the above ketosis signs. Not only will they encourage you on your mission, but you’ll also have reassurance that you’re on the right path when things get tougher.
Remember that it can take anywhere from 2 to 4 days of eating minimal carbs (or longer, depending on the person) before you enter ketosis, and the signs above only show that you’re on the way to achieving your goal rather than being a definitive indicator.
Of course, you can also try our Keto BHB Gummies if you want to reward yourself with a tasty, low-carb treat.
