KETOSIS SYMPTOMS: SIGNS YOU ARE IN KETOSIS
The keto diet is a low-carbohydrate, high-fat eating plan that has been shown to help manage weight and improve metabolism.
When you’re on a low-carb diet, your body switches to burning fat for energy. This creates an alternative source of fuel that can lead to fatigue and weakness if not properly burned – the result is called ‘ketosis’.
Ketosis is a natural process that takes place when the body doesn’t have enough sugar to use for energy.
Ketones are produced during this time and can be detected through urine, blood, or breath.
Some symptoms of ketosis include nausea, headache, dizziness, and fatigue.
Ketosis is a metabolic process that occurs when the body doesn’t have enough glucose available to use for energy, so it starts burning stored fat.
While ketosis is healthy and can help you lose weight, there are some ketosis symptoms you should be aware of.
In this post, we’ll discuss the most common ketosis symptoms and how to deal with them.
The ketogenic diet proved to be a gem for me.
Read more in-and-outs of ketosis.
Yes, there was a situation when I used to feel less energetic and fatigued but very soon I started regaining all my energy back and this time feeling much more rejuvenated.
Here is a complete guide to weight loss by Keto diet that you must go through first.
WHAT IS KETOSIS?
Ketosis is the process when your body starts to burn fat for energy instead of burning carbs for its energy.
Our body is usually carb and sugar-dependent. So when we cut the carbs from our diet, it naturally turns to fat for its energy source.
This is when our body starts to produce ketones. I guess the term ketogenic diet is the derivation from the product ketones itself which are produced to supply energy to our body.
So what happens when the body burns fat for energy? You just simply start to lose weight.
SIGNS YOU ARE IN KETOSIS: KETOSIS SYMPTOMS
Once you start the diet you should start seeing the signs of ketosis in a week.
HOW LONG DOES IT TAKE TO GET INTO KETOSIS
I am no nutritionist but personally, it took me 3 to 4 days to get into ketosis or start seeing the ketosis symptoms.
SYMPTOMS OF KETOSIS
What happens when your body is in ketosis?
I am starting by stating fatigue as a ketosis symptom as this was the first side effect that I felt.
Though it was a short-term effect, it was a noticeable one.
I was not able to concentrate on anything because all day long I was literally thinking about food.
This happens because our body is on a low-carb high-fat diet now, so it does not know where to get its energy from.
You may also crave spicy or sugary foods but be sure to avoid them.
Within 3-4 days, you will start feeling normal as your body now knows that it has to convert the fat into energy and leave its long lasted relationship with the carbs.
How can you avoid it?
Drink a lot of water.
It helps you to keep up the electrolyte and stay hydrated.
13 Common Keto Mistakes to avoid when you are starting a ketogenic diet to get a better grip on electrolyte imbalance in your body.
Drinking a lot of water at the beginning of a keto diet should not be a problem as normally you will feel thirsty due to the release of water from the body.
I used to feel hungry at night as the low-carb diets made my body feel as if I am not taking proper food.
The result is insomnia.
Everybody is different. So, I am not sure if you will feel the same.
But this lack of sleep was overly caused due to the increase in stress hormones.
DO NOT WORRY this will not last more than 4-5 days.
Definitely, our body also needs time to get adapted to a new kinds of healthy eating habits.
3. DECREASED PHYSICAL PERFORMANCE
I love doing exercise. But after I started with the keto diet, I started feeling tired even after 15-20 minutes of freehand exercise.
Just like I said that I used to feel tired for the first few days of the keto diet, so I guess for the fatigue there was a decrease in my physical performance too.
Your body should be fully adapted to the keto diet before you start with the exercise routine.
You can read exercises in keto for a better hold.
4. TOILET TROUBLE
There will be toilet trouble for sure if you are doing Keto right. But, how your body is going to respond there is no definite answer to it.
Now, this can be a bit confusing as different problems may arise as increased urination, constipation, or diarrhea.
Basically, the water is released from the dropping of insulin.
In the first few days, people normally lose weight which is mainly water weight.
We mainly get fiber from the carbs.
Now as the carbs are missing so people’s days are constipated.
You need to add more fiber to your diet. Go for nuts, seeds, and lots of green veggies.
List of 10 Keto fruits and 19 Vegetables for a keto diet.
This is just the opposite condition.
In a keto diet, you start taking a lot of fat for which the stomach becomes upset and hence diarrhea.
Stay hydrated and give a couple of days to your new diet plan and everything will fall back in place.
5. WEIGHT LOSS
I know you are very happy about reading this point. Yes, weight loss takes place.
Not only do you start losing the water weight initially which is a temporary weight loss but for many people, the actual process of losing weight due to the ketogenic diet also starts right in the first week.
This water weight can come back as fast as you lose it.
Stick to your low-carb diet and avoid any keto mistakes to enter full-fledged ketosis as soon as possible.
6. LOSS OF URGE OF EATING
There are several symptoms of ketosis, but this one I realized after 3-4 days of my ketogenic diet.
I was not willing to eat anything. Even eating seemed like work to me.
I was happy as I was on a diet and it really helped me to stick to my routine of low-carb meals.
It is indeed a happy sign.
So slowly your body is getting fat-adapted and you are no more craving sugary foods or carbs.
Fat and proteins are your main foods now.
Though I used to feel the craving for carbs a lot of times and a few times I cheated too. But that definitely pushed me back on my keto journey. I hope you will stick to the keto diet.
Trust me just after a week your body will settle down for the fat and high protein adaption.
7. INCREASED ENERGY LEVEL
Finally some increase in energy levels and focus on work.
When you are actually ditching the sugar then you will not even feel tired in the afternoons.
These endless energies come from fats and ketones which are a great source of fuel to the brain.
It will make you stay focused on your work.
This is a great benefit of doing a keto diet that along with weight loss you will have a lot of energy all throughout the day.
7. INCREASED KETONE LEVELS
To get scientifically sure you can use ketone strips which are available even on Amazon.
This is a definite thing if your body is producing more ketones then you are in ketosis.
HOW TO TEST FOR KETOSIS
All the above signs are a signal towards it but you can also get tested in tangible ways.
Breathe Ketone Analysers
Blood ketone readers
Urine ketone strips
My Take on Ketosis Symptoms
If you want to know how to achieve ketosis then it is SIMPLE.
Just stick to your low-carb-high-fat diet.
That is the only key. Be consistent.
The most common symptom is nausea. Other signs you may be in a state of ketosis include fatigue, diarrhea, and dizziness.
If you think that your body might be going into ketosis in an effort to burn stored fat for energy during periods of starvation or prolonged exercise – that’s great!
But it can also lead to unpleasant side effects like constipation, bad breath, and dry mouth due to increased levels of acetone in the breath when fat begins being broken down by the liver.
Feel happy that you are going in for a lifestyle change that will change the way you look or feel.
Related Keto Reads for Beginners
- Symptoms of Ketosis Flu
- 7-Day Keto Meal Plan for Keto Beginners
- 11 Easy Keto Recipes for Beginners
- 5 Ingredients Keto Recipes
8 Ketosis Symptoms: Signs that Ensure entering Ketosis
- Decreased physical performance
- Toilet Trouble
- Weight Loss
- Loss of urge of eating
- Increased energy levels
- Increased ketones level
- Follow the keto recipes and choose the low-carb fruits and vegetables to start with.
- In 7-10 days you will start seeing symptoms.