The goal of a keto diet is to reach ketosis, a state where your body burns stored fat instead of glucose for energy. You’ve begun your keto journey by cutting carbs and sugar, and upping your protein and fat intake–so, when does the change begin? And how can you tell when you’re in ketosis? We’ve rounded up our top 7 signs that you’re in ketosis, so look out for these indicators below.
One of the most common side effects of being in ketosis is bad breath, which can smell like rotten fruit or acetate–yup, just like nail polish remover! It is often accompanied by a metallic taste. When in ketosis, your body releases acetone, acetoacetate, beta-hydroxybutyrate. These chemicals naturally occur in your body, but it’s presence increases when ketones are produced. While unpleasant, fortunately it doesn’t stick around forever, and disappears on its own in a couple of weeks.
The fastest weight loss will occur within the first couple of weeks. That’s because our bodies store carbs as glycogen, which in turn stores water. Once your body burns through the glycogen, it begins burning fat instead and you’re in full on keto mode.
As you’re losing water weight and your body is adapting to a fat burning state, you may feel more tired than usual. It may be helpful to take an electrolyte supplement and also make sure you’re eating enough fat to give you enough energy.
Naturally as you experience water loss, you may feel thirstier than you usually do. Listen to your body and drink plenty of water. It also helps to keep a bottle of water nearby so that you can stay hydrated.
The upside to fueling up on fat and protein? Feeling full for a longer amount of time. That’s because it takes longer for your body to digest, and you feel more satiated eating it.
A typical diet may have 50% of it consist of carbohydrates. When you make the switch to a high fat and low carb diet, your body will need a bit of time to adjust. Some discomfort in the form of diarrhea or constipation may occur. Increasing low carb vegetable intake may help, and of course drinking plenty of water, too.
Monitoring ketone levels is the most surefire way to tell whether you’re in ketosis or not, and the most accurate way to do so is with a ketone meter. We may be a bit biased, but our favorite is this one here ;).
Whether you’re a keto veteran or a n00b, having the right tools will help set you up for success. Our keto, glucose +GKI smart monitors is an important tool to have in your arsenal