One of the main goals of starting the ketogenic diet is to get your body into a metabolic state known as ketosis.
Note: If you don’t know what the ketogenic is all about then check out the Ketogenic Diet: Beginner’s Guide to Keto and Weight Loss.
This is when your body starts to produce a lot of ketones to supply energy for your body.
Why is this good? Because it means your body has converted from a sugar-burner to a fat-burner.
If your body is burning fat for energy then something amazing starts to happen. The fat on your body starts to disappear.
But how do you know when you’re in ketosis? Besides using test strips or an instrument there are some signs that your body will give.
7 Signs You Might Be in Ketosis
These don’t 100% guarantee that your body is in ketosis but if it is in ketosis then these signs will appear.
1. Weight Loss
One of the obvious signs of ketosis is weight loss but this can also be pretty deceptive because many people don’t experience the kind of weight loss that they expect.
This can happen for a variety of reasons but when you get close to entering ketosis or do enter ketosis you’ll find that you lose a healthy amount of weight quickly.
For example, when you switch to low carbs you usually experience significant weight loss in the first week. In fact, my wife lost 12 lbs in the first 28 days of Keto and I lost 13.
This isn’t your body burning fat but finally being able to release the water that was being held by the fat cells.
If your fat cells don’t release this water then they can’t flow through the bloodstream to be used as fuel so losing water weight is a good thing.
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
Something strange happens when you leave the world of carbs behind.
You don’t get as hungry.
You still get hungry but your stomach won’t do earth shattering rumblings that make you think you need to clear out the buffet.
Instead, you will find that you eat only what is necessary and continue on with your day.
The reason for this is because your body does a better job of regulating the hormones that trigger your brain to let you know that you need to eat.
When you overeat enough with carbs your brain starts to ignore the hormone. This is why you can sometimes eat so much you feel like you are going to explode.
3. Increased Focus and Energy
A personal favorite when it comes to ketosis.
If you are the type of person that is used to your body crashing in the afternoon then ketosis might seem like a miracle diet.
When people talk about no longer being tired in the afternoon it’s just a small difference that produces huge results.
In ketosis, your body does a great job of producing ketones (it’s good at what it does) so you almost have an endless supply of fuel for your brain.
When your brain has the fuel it allows you to stay focused instead of wandering off envisioning the cupcakes in the break room.
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 Dash. We help walk you through the Ketogenic Diet and provide you with all of the information that you need to succeed.