When you’re beginning a ketogenic diet the goal is for your body to reach a state of ketosis.
Simply put, you want to get your body in the state that is going to allow it to use fat as fuel so that it starts to burn that instead of carbs and sugars.
Currently, your body is a sugar-burner so it looks to burn this before anything else. In ketosis, your body is a fat-burner so it looks to burn fat before anything else.The more your body starts to burn fat, the less fat you’ll have on your body. You can start saying goodbye to all that excess fat you’ve been dying to get rid of.
However, knowing you’re in ketosis isn’t as easy as it may sound. You can’t just look at yourself and know that you’re in ketosis. How do you know you’re in ketosis?
7 Signs You Could Be in Ketosis
The following signs aren’t going to give you a 100% guarantee that you’re in ketosis. They could, however, give you a good sign that your body is heading in the right direction.
1. Weight Loss
Weight loss should seem like an obvious sign. You’re on a diet, if you aren’t losing any weight at all then you could be doing something wrong.
The only reason this sign could be deceiving is that in the initial stages of the ketogenic diet, you could be expected to lose a lot of weight all at once. This is usually just water weight. No actual fat has been lost from your body.
There have been examples of people losing close to 10 lbs during the initial weeks of the diet. When you have a lot of weight to lose, the first thing to go is always the water weight.
Once the water weight is gone, that is when the real weight loss starts to happen because, after that initial loss, it’s safe to say that anything else you lose is from fat.
When you lose weight after the initial significant loss, your body will start to use fat as energy. Realizing this is a good indication that your body could be in ketosis. The weight loss will not be as dramatic but it should be pretty consistent for some time period.
2. Loss of Appetite
When you see the loss of appetite, this doesn’t mean that you’re not going to have a taste for anything. It just means that you aren’t going to be hungry a majority of the time.
Cutting carbs are going to significantly change how you feel throughout the day when it comes to eating. You’ll still get hungry throughout the day but you more than likely aren’t going to absolutely need a snack after every meal. When you do eat, you’re only going to eat what you feel like you need. Overeating really won’t be a problem anymore.
You’re going to be consuming a lot of fats and that is going to help you feel full faster and help you keep that feeling for a longer time. It’s really a win-win situation since you’re trying to lose a bit of weight.
3. Increased Focus and Energy
When you finally reach ketosis, you’ll find that you will have a little more energy and much better focus. You’d be surprised at how much the carbs are affecting you and your performance.
A good comparison to make is when you have lunch. Usually, this is about the time when your body wants to crash and have a nice long nap. You may even get a few cups of coffee to try and hold you over for the rest of the day.
When you’re on keto, this isn’t going to happen. You can go through lunch and continue to power through the rest of your day. The crash may be expected to come but it’s never going to arrive. No coffee or any extra energy boosts are going to be needed. Being in ketosis is going to fuel your brain so that it can perform at its peak for a much longer duration throughout the entire day.
4. Short-Term Fatigue
I know this is a little weird seeing, especially after seeing the last sign. It’s awkward going from talking about having more energy and focus to talking about having fatigue. The two signs seem to contradict each other.
The only reason this is a sign that needs to be mentioned is that your body is about to go through a huge transition. Going from a sugar-burner to a fat-burner is something your body has probably never experienced before. Your body is so used to looking for sugar for fuel that when it doesn’t it goes into something like a panic. It’s not ready to start using fat for fuel.
Unfortunately, you’re going to need to push through this adjustment period because you aren’t going to feel the best during it. You will start feeling a bit of fatigue. The good news is that this fatigue isn’t going to last very long at all.
Another reason for the fatigue is that your body is releasing a lot of electrolytes that are vital for muscle function. This is because you are losing a lot more fluids due to the lack of carbs in your system. An easy way to replenish some electrolytes is to stay as hydrated as possible at all times of the day.
5. Toilet Issues
This is my least favorite sign of ketosis. Mostly because it is slightly unpredictable.
You may be used to having a certain bathroom routine but when you’re in ketosis, this could change entirely. Your body will react in one of three ways to the ketogenic diet when it comes to the bathroom:
6. Bad Breath
Your loved ones may not enjoy this side effect very much, but all you have to tell them is that you’re burning fat. So, the bad breath might be worth it. You’ll typically wake up with pretty horrid smelling breath when your body is in ketosis.
It may not be as bad as I’m making it sound but it’s definitely not going to smell like roses and sunshine! Your body is producing much more acetone than usual and it only exits your body through urine or your breath.
The positive thing is that this isn’t going to last all day. Brushing your teeth first thing in the morning should get rid of the stench right away. Once you’re in the full swing of the ketogenic diet, this side effect should subside so it’s not something you have to worry about for the long term of this diet.
7. Increased Ketones
During the ketogenic diet, you want your body to produce ketones. When you’re in ketosis, your body is going to producing much more ketones. Producing ketones is a good way to know that your body is burning fat. There are a few ways to check your ketone levels as well.
The best option is probably using a Glucose Meter. A much cheaper alternative is using test strips. The drawback to this is that they are much harder to read than the glucose meter.
Bonus: 8. Insomnia
This sign is going to really be a problem for those of you that might already have a bit of trouble sleeping at night. You aren’t going to be up all night, but you might not be getting a full nights sleep. You could wake up relatively frequently.
Although this sucks, your body is going through a major change and if you can suffer through a few nights with a little less sleep, then you’ll be changing your body for the good forever.
We All React Differently
Although the ketogenic diet asks everyone to do the same things, our bodies are going to react differently to it.
Nobody is going to have the same reaction to the diet as somebody else. Hence why we say these signs aren’t a guarantee that you’re in ketosis. Although, they are a very strong indication.
It’s important to remember that you are on your own path with this diet. By this I mean, don’t look at somebody that lost 10 lbs in the first week of the diet and get discouraged. Your weight loss is coming. You just have to stick with the diet and stay disciplined.