The ketosis diet is an effective way to help you lose weight. It also improves your health. The goal of this diet is to put yourself in ketosis. But when ketosis starts in the keto diet, what are the signs and symptoms you need to know?
Let’s find out here.
When Ketosis Starts in Keto Diet … What to Expect?
The ketogenic diet is a low-carb, high-fat diet. As a result of it, it raises your blood ketone levels.
When your one this diet, your body adapts to a lot of changes. And the changes would include insulin reduction and an increase in fat breakdown.
Once you’re in ketosis, your liver starts to produce high numbers of ketones. But it’s difficult to know whether you’re already in ketosis.
See Also: How Much Protein for Ketosis Diet?
Here are some signs that can tell you’re in ketosis.
Halitosis
When people who are following this diet report that their breath is rancid when they reach full ketosis.
This is one of the common side effects. Bad breath is also a side effect of similar diets, like the Atkins diet.
One of the reasons for this is acetone. When you’re in ketosis, the ketone levels are elevated. And acetone is one of the ketones that exit the body in your breath causing such smell.
Your breath is not ideal for your social life. However, it’s a sign that your diet is putting you in ketosis.
Thus, if you experience it, you will need to brush your teeth several times a day. You may also chew sugar-free gum to solve it.
Losing Weight
One of the reasons for following this diet is its weight loss effect. The Keto diet is a low-carb diet that can be highly effective to help you lose weight.
When you switch to this diet, you may experience long-term or short-term weight loss.
During the first week, you may lose weight. Some people think that the weight they have lost is the result of fat loss. However, experts believe that it’s because of the stored carbs being fully utilized.
See Also: Intermittent Fasting with Keto
Ketones in the Blood
This is probably one of the most accurate ways to tell that you’re in ketosis. But the only way to find out is through a specialized meter to measure your ketone levels.
The meter calculates the beta-hydroxybutyrate (BHB) in the blood. It’s one of the primary ketones in the bloodstream.
When measuring ketones in your blood, you will need to draw blood from your finger. But test kits can be expensive.
If you want to test your ketones, you may purchase a test kit from a pharmacy near you. Or you can shop for it on Amazon.
Ketones in the Breath or Urine
This is another way to know if you’re in ketosis. You can purchase a breath analyzer and test ketones in your breath.
It’s a measurement that monitors acetone in your breath. It’s one of the main ketones that are present in the blood when your body is in ketosis. When in ketosis, more acetone is leaving the body.
Breath analyzers are also accurate. You may also use a special indicator strip that can measure the presence of ketones in your urine.
See Also: Does Ketosis Diet Make You Constipated?
Suppressed Appetite
One of the reasons you will lose weight when on a ketosis diet is that your hunger will be significantly reduced. However, not all keto dieters experience this side effect.
The hunger reduction may be the result of an increased intake of protein and vegetables. It’s also the result of modifications in your hunger hormones.
Increased Focus and Energy
When starting this diet, you may experience brain fog and feel sick. It’s known as keto flu. However, if you’re following this diet for a long time, your focus and energy may increase.
The reason for this is that your body adapts to having to burn more fat for fuel, rather than carbs.
Ketones are a potent fuel source for your brain. They are tested to treat brain diseases, including memory loss and concussion.
For that reason, long-term keto dieters report an increase in clarity and enhanced brain function.
When you eliminate carbs from your diet, you can control your blood sugar levels. It also helps in stabilizing their levels, increasing brain function.
See Also: Is Ketosis Diet Safe for Diabetics?
How Long Does It Take to Get Into Ketosis?
It depends on your body. Some people enter ketosis faster while others can take a lot longer. Many also struggle to enter this state.
If you wish to enter ketosis faster, you need to lower your carb intake to 20 grams a day. But if you consume a high-carb diet before starting this eating plan, it may take a while for your body to adapt to this type of diet. Thus, it may take a few days or weeks before entering ketosis.
To get into ketosis faster, make sure to track your carb intake. This will guarantee you’re only eating between 20 and 50 grams of carbs a day.
And avoid eating out. Dining out can make it difficult for you to monitor your carbs.
Furthermore, you need to be wary of hidden carb sources. You should consider that condiments contain a lot of carbs.
Moreover, you need to boost your intake of high-quality fats. Make sure that your calorie intake every day is 70% healthy fat.
Summary
There are many ways to tell when ketosis starts in the keto diet. When? It can start in a few days or weeks.
Janey Danes started her career as a part-time article writer, editor and proofreader in 2008. She specializes in topics related to health, travel, technology, family, and spiritual life. Danes is a licensed medical technologist and she holds a Bachelor of Science Degree in Information Technology. She is also a contributor to Travel Philippines | Entertainment and Medical Technology Avenue. You can also find her on Google+.
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