One of the main goals of starting the ketogenic diet is to get your body into a metabolic state known as ketosis.
Ketosis occurs when your body has depleted its glycogen stores so blood sugar and insulin levels drop causing the body to look for an alternative fuel source. The fuel source that it begins to use is known as ketones which are produced by enzyme breaking down fat in the liver.
7 Signs You Might Be in Ketosis
Instead, your body does a great job of letting you know when you’re in ketosis and shows you the signs through a number of different ways. Here are things to look out for to see if your body is in ketosis.
1. Weight Loss
Weight loss is one of the more obvious signs that your body is entering ketosis. However, the weight loss can be a little deceptive initially due to what is actually being lost.
In our Keto Bootstrap program, we find that most of our member lose between 4-6 lbs in the first week of applying the keto diet.
This isn’t your body burning fat but finally being able to release the water that was being held by the fat cells due to the drop in insulin. Insulin is one of the main causes of weight gain and when your insulin levels drop, they allow the fat cells to release the water they are holding.
When this occurs it then allows the fat cells to enter your bloodstream where they can then enter the liver and be converted by enzymes into ketones.
After the initial rapid drop in water weight, you should continue to lose body fat consistently if you are able to stick with the low-carb aspects of the diet and keep your body in a caloric deficit.
2. Loss of Appetite
One of the more amazing things that happen when you enter ketosis is that you don’t get as hungry.
We tell our Keto Bootstrap members that they need to plan their meals out so they can hit their macro goals. The biggest problem they face is that if they don’t set a schedule for eating they forget to eat at all!
The reason why is their body isn’t signaling that it is hungry because it doesn’t need the immediate fuel source that carbs provide with glycogen. Your body can happily burn fat but it’s important to eat your meals so you reach your macro goals so that you don’t become lethargic.
With a loss of appetite also comes a loss of cravings. Love donuts? You’ll find that it’s much easier to resist them when your body isn’t reliant on the carbs that come with them.
3. Increased Focus and Energy
This one is always the most unexpected benefit of being on keto because you don’t realize that your brain is working at 100% efficiency when it relies on glycogen to fuel it.
When your body switches into ketosis it has a consistent fuel source in ketones. Because ketones are consistent, they provide your brain with a consistent level of fuel without any spikes. This means that you will see increased mental focus and no more of the fogginess that carbs bring.
In fact, many people in professions that require high levels of concentration do keto simply for this benefit alone.
4. Short-Term Fatigue
We just talked about increased energy and now we are talking about fatigue.
The problem with switching over to the ketogenic diet is that your body has to completely transition over.
During this transition, your body is looking for glucose and when it doesn’t have it, it isn’t quite ready yet to produce enough ketones to sustain you.
Your body is also releasing a lot of electrolytes through urine that you aren’t used to replacing. Hint: If you aren’t in ketosis yet it might be because you aren’t drinking enough water.
To fight the short-term fatigue and get over this initial hump simply make sure that you are replacing all of the electrolytes that your body is losing.
You can do this with specialized drinks and supplements or make sure you get them in the foods that you eat.
If you go the supplement route be sure that you are taking 2,000 – 4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium.
What we like to do is mix Mio Electrolytes Berry Blast with our water. It’s a great way to replenish your electrolytes, is easy to carry around and it tastes great.
You never had to worry about these things before because the bad foods with carbs also pack these minerals in as well.
5. Toilet Issues
No, your toilet won’t be broken but you might find that your normal toilet routine isn’t the same.
Your body can go one of three ways here:
- Constipation. Some people go days without using the bathroom. In these cases, you might need to add more fiber or magnesium to your diet.
- Diarrhea. When you’re adding more fat than your body is used to it’s a huge shift to your body. Eventually, it will get used to it but if you want to make the transition quicker then take a fiber supplement.
- Nothing. Some people don’t experience any change. Things just continue on as normal. They are the lucky ones.
6. Bad Breath
Halitosis is one of the side effects that I do not like with the ketogenic diet.
It’s no fun waking up and wondering what died in your mouth.
It’s probably not as bad as I made it sound but you will experience bad breath.
The reason for this is because your body is producing more acetone which exits your body through your urine and breath.
It doesn’t carry on throughout the day, just when you wake up so make sure you brush your teeth.
You can also chew on sugar-free gum throughout the day if you are afraid of it appearing with your noticing.
For most people, the bad breath usually goes away after a certain amount of time.
7. Increased Ketones
Obviously, if you are in ketosis your body is producing more ketones.
If you really want to check your ketone levels then the best route to go is to use a Glucose Meter.
A cheaper alternative, although a bit harder to read, is test strips.
Everybody Is Different
One of the toughest things about the ketogenic diet that many people struggle with is that all of our bodies are different and therefore our bodies will react differently when on the diet.
You might read how someone was able to lose 10 lbs in 1 week and got into ketosis after just 3 days while you’ve been struggling for 3+ weeks to make the pee strip turn darker.
There is no step-by-step formula to get into ketosis that can apply to everybody.
Some people need to eat fewer carbs than others while some might need to incorporate exercise into their daily routine sooner.
The point is that when you get rid of sugars and lower the number of carbs you consume you are doing a great thing for your body anyways. If you can focus on those things and let everything else happen naturally you’ll find yourself in a much better state of mind.
If you’re interested in getting more guidance with regards to the Ketogenic Diet then check out our program Keto Bootstrap. We help walk you through the Ketogenic Diet and provide you with all of the information that you need to succeed.