A keto diet can help you protect your brain, protect your heart, lose weight, and even clear up acne. But it only works if you’re in ketosis.
So how do you know if you are in ketosis? Fortunately, there are several signs and symptoms to clue you in.
Here’s a quick overview of what ketosis is and exactly how to tell if you’re in ketosis.
What Is Ketosis?
Ketosis occurs when your body runs out of carbs to burn. Instead, it starts it burn fat, which is what most people want when they’re trying to lose weight.
Most often, people try to get into ketosis by following the keto diet. In this diet, you limit the number of carbs you eat to only 15 to 30 grams of net carbohydrates. Instead, you fill your diet with healthy fats and proteins.
Starting out, it can be tricky for many people to hit these healthy goals while eating so few carbs, but the more you stick to it the easier it becomes. There are many popular keto snacks Target and other major retailers sell.
Once you know what to look for, it gets easier. Here are a few of the most noticeable signs.
If you haven’t been taking care of your oral health, this is more likely a sign you should see a dentist than symptoms of ketosis.
However, if you’ve been strictly following a keto diet for 2-4 days while also taking care of your mouth, it’s a sign that you’re starting ketosis.
This is often known as keto breath. There are higher ketones in your body than it’s used to, and it’s coming out through your mouth. Don’t worry, it’ll go away after a while.
Carbohydrates are the body’s main source of fuel. So when it starts to burn fat instead, your body is trying to tell you it’s out of energy, so you feel tired.
This can come out as sluggishness throughout your day, or a lack of energy before a workout. But after a while, you’ll start feeling better fueled and energized than when you were carboloading.
Bloat, Constipation, or Diarrhea
Digestive issues are one of the most common symptoms that you’re going into ketosis. Anytime you make major changes to your diet, you can expect your body to rebel a little bit.
To make this part of switching to keto easier, many people find it helpful to take supplements that help with digesting fat to ease diarrhea. To help with constipation, make sure you’re getting plenty of fiber in your keto diet. Add chia seeds to a protein smoothie, or snack on raspberries throughout the day.
Now You Know How to Tell If You’re In Ketosis
Understanding how to tell if you’re in ketosis is key to safely and effectively follow a ketogenic diet. The first stages of transitioning into keto can be uncomfortable, but they disappear after a few days or a week.
If you’re starting to feel crummy, it could be that your body is switching over to ketosis and you’re well on your way to a healthy lifestyle.
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