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Have you reached ketosis ?


Learn to read the 10 signs of ketogenesis


The ketogenic diet will make you become a new person once you are fully adapted to each keto product and the diet itself. Being "keto-adapted" means that your body effectively uses fats as fuel and that your cells work with ketones. It is scientifically proven that this metabolic switch is accompanied by a host of health benefits such as weight loss, sustained energy and cancer prevention.

But before you become keto-adapted, you must first enter the metabolic state of ketosis. Being in ketosis means that you are on the right track to lose weight and improve your well-being. But how do you know that you have reached this ketogenic milestone?

The most common symptoms of ketosis

Ketosis causes a series of changes inside your body, which triggers specific symptoms. We explain 10 of these signs of ketosis and explain why each occurs and what to do for the most uncomfortable signals.

1. Keto breath

One of the first noticeable signs of ketosis is breath. People who follow a ketogenic diet describe it as a fruity smell or resembling the smell of nail polish remover. This breath can be persistent and unpleasant for everyone around you. Fortunately, it disappears after a certain amount of time.

Bad breath is a good sign that you are in ketosis. Your body makes three types of ketones on a ketogenic diet: acetoacetate, BHB (beta-hydroxybutyrate) and acetone.

Of these three ketones, acetone is a by-product of the other two and is a volatile compound. Your body gets rid of acetone mainly through the lungs and urine.

What to do ?

Chewing gum without sugar can help mask this smell. Brushing your teeth and mouthwashes can also keep your breath fresh.

2. Weight loss

If you notice that the number on the scale decreases during the first week of a ketogenic diet, do not get too excited. What you're really losing is water. Rapid weight loss is a sure sign that your body switches to ketosis. However, this may not be the best thing. Water loss in the first few weeks of a keto diet is the result of two things :

  • Glycogen depletion
  • Electrolyte imbalances

Your body stores glucose as glycogen in your liver and muscles. When you reduce your carbohydrate intake, your body turns to stored glycogen. With the depletion of glycogen reserves, you also end up losing a lot of water because glycogen molecules consist of three to four parts of water.

Your kidneys work overtime to remove that extra water. You also lose electrolytes. Electrolytes are minerals such as sodium, potassium, magnesium, and calcium that balance your body's hydration, heart rate, and muscle function, among other things.

What to do ?

Drink electrolyte-rich water during the first week of a ketogenic diet to rehydrate and replenish. The loss of electrolytes leads to a wide range of side effects, which we discuss in detail below.

3. Ketogenic influenza

Fatigue is a common symptom of ketogenic flu. And if you have not heard about ketogenic influenza, then this is a variety of flu-like symptoms that are felt during the first week of a ketogenic diet. To learn more about the ketogenic diet, read our article HERE.
Ketogenic flu is largely the direct result of electrolyte imbalances that you may encounter at the beginning of ketosis. Fatigue is an important feature of keto flu and can be extreme. Fatigue also results from the change that your body operates, passing into ketosis. Ketosis can be stressful for the body because it requires massive changes. Fortunately, this fatigue is only short-lived. You will begin to feel a lot more energetic in the following weeks.

What to do ?

Drinking water with a little salt or taking bone broth can help replenish your electrolyte level. You should also drink coconut water as studies show that it is as effective as sports drinks in electrolyte replenishment. One cup of coconut water contains 6.3 grams of net carbohydrates, so keep this in mind also.
You can also buy keto products like MCT oils or FBomb nut butters to give you energy.

Thirst

With all this water drained from your system, you'll also be thirsty. Loss of electrolytes can also make you drink more water than usual. Frequent trips to the toilet can be annoying, so you may be tempted to drink less to reduce your visits to the toilet.

Do not think that drinking less to avoid frequent urination is a good thing. You should definitely drink more to feel better and avoid dehydration. Electrolyte imbalances can also be dangerous, so it's important to keep your electrolytes under control.

What to do ?

Add Himalayan salt to your meals. Just like table salt, Himalayan salt is also mainly sodium. However, it also contains some potassium, magnesium and calcium to help meet electrolyte needs. Granola Rawcology is a Keto product that contains Himalayan salt. You can also slightly increase your carbohydrate intake to help your body retain some water. However, keep your intake below 30 grams of net carbohydrates per day to stay in ketosis.

5. Ketones in urine

One of the most reliable signs of ketosis is the presence of ketones in the urine. But how do you know that there are ketones in your urine ? You can use urine test strips. You can also buy a ketosis strip.

Your body removes ketones in the first few weeks of a ketogenic diet. But as you continue to diet, your body will begin to use ketones more efficiently and less will end up being discharged from your system. This means that ketone urine test strips will not tell you how many ketones your body makes. Nevertheless, ketones in the urine in the first weeks of the keto diet are a good sign of ketosis, so go for it and test yourself.

What to do ?

There is nothing wrong with having ketones in the urine with a ketogenic diet. So no remedy is needed here. If you want to reduce ketone levels to become keto-adapted, then increasing your fat intake is the way to go.

6. Ketones in the blood

Having high blood levels of ketones is another sign of ketosis. To test for ketones in the blood, there are special devices called ketone counters. These devices show circulating BHB and are considered the most reliable for measuring ketosis. BHB is the ketone your body uses the most.

Although the presence of ketones in your blood is one of those signs of ketosis that you can rely on, constantly measuring it is a waste of time and money. Elevated ketones are not always a sign that your body is adapted to the keto diet.

What to do ?

Blood ketone levels decrease by themselves when you become adapted to the ketogenic diet. Your body will start using fat to power your muscles and the ketones it produces to power the brain. If you want to test your ketone levels, use a ketose strip or ketone strip.

7. Loss of appetite

You will notice that your appetite drops considerably once you are adapted to the keto. Decreases in appetite are one of the most apparent signs of ketosis. There are several reasons why ketosis can make you want to eat less :

  • Higher fat intake
  • High ketones
  • Hypoglycemia

Fats contain twice the calories of proteins and carbohydrates. This makes it a very satisfying ingredient. Your body also digests fats more slowly than other nutrients.

Studies show that being in ketosis also changes your levels of hunger hormones. More precisely, ketosis suppresses the release of ghrelin (the hormone of hunger). A decrease in circulating blood sugar also affects your hunger hormones. Once your blood sugar is stable, you can expect to better control your hunger levels.

What to do ?

If weight loss is your goal, adopt this new change in your appetite. Otherwise, wait a few weeks for your body to adapt to this new way of eating. Over time, your body will develop the enzymes needed for fat digestion and you will be able to eat more to maintain your current weight.

8. Digestive problems

Constipation, diarrhea and stomach upset are also signs of ketosis. They are certainly one of the most uncomfortable signs of ketosis, but fortunately, they will not last forever. These symptoms are due in part to electrolyte imbalances and in part to the sudden change in macronutrient ratios.

Electrolyte imbalances cause dehydration. Dehydration goes to in turn cause pain in the stomach. However, the most common problems that people who follow a keto diet face are constipation and diarrheadof the fact of reducing carbohydrates and increasing fat intake.

If constipation is your main problem, eat more fiber and drink more. Fiber helps things work well in your digestive system, and it also keeps your gut healthy by keeping lots of optimal bacteria. Low fiber intake can also lead to diarrhea in some people, and especially when combined with a high-fat diet.

What to do ?

Increase your fiber intake and gradually increase your fat intake. Your body needs time to develop enough enzymes that digest fats. It also needs enough fiber in a low-carbohydrate diet to prevent the growth of bad intestinal bacteria.

9. Insomnia

Many people on a ketogenic diet claim that they lose sleep when they first enter ketosis. There are currently no studies proving that ketosis can lead to insomnia. Nevertheless, this change is probably related to digestive problems and electrolyte imbalances. Changes in the intestinal flora can also affect the levels of certain neurotransmitters in the brain.

Ketosis also increases energy at some point, which can make you restless at first. In addition, higher caffeine intake can disrupt your sleep.

What to do ?

Drink a little coffee in the morning and avoid anything that contains caffeine throughout the day. Take a quick walk in the afternoon or before bedtime. Also take probiotics and fiber to improve intestinal health, which, according to studies, promotes quality sleep

10. Tenfold energy

While fatigue and low energy levels are one of the first signs of ketosis, a sudden increase in energy often succeeds them. Ketone bodies and fats are a much more efficient source of fuel than carbohydrates. They also improve the functioning of mitochondria according to a study examining the effect of ketones on mitochondrial disorders.

Ketone bodies also provide sustained energy. All cells in your body that have mitochondria can thrive thanks to ketones. Ketones do not need insulin for your cells to use, which also makes them energy-efficient. You will not experience draining fluctuations in blood sugar and insulin, which will help increase energy levels when you are in ketosis.

What to do ?

Having more energy in the early days of ketosis is definitely one of those signs of ketosis that we appreciate. However, this can sometimes make you restless. Meditate and relax to stay calm when your energy level reaches a high level.

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