The main goal of the ketogenic diet is to get into a metabolic state known as ketosis. In this state, your body will start producing ketones that will supply your body with energy. But how do you know you are already in the state of ketosis? Aside from using testing strips or other tools, there are some signs in your body that will indicate that you’ve already reached ketosis.
Four Signs You Are In Ketosis Without Testing
1. Weight Loss
The Ketogenic diet, along with other low carb diets, are effective for losing weight. Typically, during the first week of being in the diet, you’ll see a quick drop in your weight. This is because keto will make your body to release a lot of water weight resulting from your low carb intake. As stated by Carol Johnston, a professor and associate director of Arizona State University’s nutrition program:
“When carb intake is restricted for a few days, glycogen stores in the muscle are reduced. Glycogen is responsible for water retention, so when its levels fall, so do our water levels.”
But take note you are not losing body fat just yet. These are excess sugar being flushed out in the form of water.
2. Loss of Appetite
A lot of strange things could happen once you start saying goodbye to carbs and one of these is that you’ll not get as hungry as before. You may still get hungry, however, your stomach will no longer produce those rumblings that will make you think you need to indulge in a buffet just to satisfy your food cravings.
The reason behind this is because your body is now doing a great job of regulating the hormones responsible for triggering the brain to make you feel hungry. So do not be surprised if after eating a meal of healthy fats, you will feel full enough that you may no longer feel the urge to eat another meal for the rest of the day. These changes are indications that your body has now gone into ketosis.
3. Keto Breath
While having bad breath may not be a pleasant experience, this is just one of the symptoms of ketosis, an indication that you’re doing a good job of sticking to the ketogenic diet. As explained by Kenneth Burrel of the American Dental Association,
“Carbohydrates aren’t readily available, so you start to use other fats and proteins as your source of energy, and as a result you are going to get a breath problem.”
To find out more about the ketosis breath and how to mask out the smell, check out Why Your Low Carb Diet May Give You Ketosis Breath.
4. Slight Headache and Fatigue
During the first stage of your keto diet, your body is going to undergo a slight energy crisis known as the Keto Flu.
It’s because your body is used to using glucose and suddenly, you stopped eating carbs. This change will make you feel exhausted, although this will soon disappear as your body gets used to using fats for fuel.
The initial phase of the keto diet may make you suffer from headaches, fatigue, and lethargy. But there’s no need to worry for these are just indications that you’re getting into the state of ketosis and they will soon pass away once your body starts to adapt to fats.
Going into the state of ketosis may not be easy. Giving up your favorite carbs is challenging, not to mention the side effects that come with it, such as the ketosis breath and keto flu. But remember that all these will come to pass. Soon, you’ll start to feel a whole lot better and you will start reaping the benefits of a ketogenic lifestyle.