10 Signs You Are In Ketosis
It is never easy to conclude when and how your process of ketosis has begun. However, there are many facts that can prove you right or wrong. Actually, the process of ketosis is very specific and the diet is constructed on a certain basis and principles. Not even keto-strips can always tell you for sure if your keto diet is working or not.
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To make 100% sure that you are in keto, you should probably make a list of changes that are visible on your body or what you really feel in the first weeks of the diet. However, the beginning is also crucial for the process. For instance, you must be assured that your meal plan is completely compatible with the diet and you also must be fully disciplined in following the strict rules.
If you follow each rule correctly then it means that your keto journey is in motion. However, it takes time to enter ketosis and adjust your whole body to ketones. Switching from burning carbs to burning fat for energy is not an easy process. This process is different for each individual and for some of us it might take more time for adaptation.
In this article below you can see the 10 signs that can prove that you already are in ketosis after following a standard keto diet.
1. Increased Focus and Energy
Even though some of us might experience brain fog and defocus in the first couple of days after entering ketosis, the benefits of this process for the brain are huge. Actually, increased energy and focus are signs of successful ketosis. This happens because ketones are a better and significantly more efficient energy source for the brain than glucose. If you feel that your concentration, energy, and focus are improved, it might be a direct result of ketone production.
2. Insomnia
This is not one of the 'good signs' of ketosis. However, this also is connected with the first sign and the rest that will follow. Insomnia might occur to some individuals as a result of the disbalance of the levels of energy and the way your brain works. The energy capacities of your brain will be enriched with ketones so this causes restlessness and more focus. This change results in temporary insomnia in some cases.
3. Bad Breath
Bad breath is one of the most common signs of ketosis! If you have it, that is a success, even if it sounds funny. This bad breath should not be an issue because it occurs mostly in the mornings. Using breath fresheners and washing your teeth on daily basis are an effective solution. However, this change is not dangerous for your body. One of the ketones that are produced in ketosis is acetone, a ketone that exists in your urine and breath. The best thing about those in the early phases of ketosis is that this uncomfortable symptom disappears as soon as the body fully adjusts to ketones.
4. Temporary Fatigue
We already mentioned before in the article that the earliest signs of ketosis might be fatigue, losing energy, or brain fog. Temporary fatigue occurs in some individuals when their body starts the transition. It is a result of low energy usage in the body because the brain, liver, and other organs are in the process of switching between glucose and the newly arrived ketones.
5. A Decrease In Exercise Performance
The decrease in exercise performance is natural in the early stage of ketosis. This happens because while the body is switching to ketones, at the same time, it is also removing carbs. This can result in low energy and tiredness because the levels of ketones are not high enough to satisfy the needs of your body for more energy fuel. Of course, this is just temporary as the levels of glycogen in your muscles is significantly reduced. When the production of ketones is normal and optimized after the early stage of ketosis, everything will be back to normal. Your energy and focus will even be improved and your exercise performance will also progress.
6. Temporary Hair Loss
This symptom is also mentioned by members of the keto community. Temporary hair loss might occur in the first 3-6 months after entering ketosis. You must know that this is not a very common sign and is just a temporary problem. This is a result of the adaptation of your kidneys to the increased production of ketones. Also, hair loss is not intense and some people might not even notice. The issue seems to be more common with women.
7. Digestive Troubles
Digestion troubles are also common in the early phase of ketosis. Many people have no issues at all with their digestive system, but make sure that you can prevent them too by eating keto-approved veggies and fruits. Eat more fiber rich food and follow your meal plan as strictly as possible.
8. Weight Loss
Weight loss is probably the most wanted symptom among the people in the keto community. One of the main goals when it comes to starting the keto journey is definitely weight loss. If your ketosis is working properly, healthy and effective weight loss is one of the symptoms.
9. Increased Ketones
Of course, naturally, this comes as the most important sign of ketosis. You can check your progress by using keto strips. Honestly, it depends how accurate they can be, but if you use different labels and you have a continuous increase in your ketone levels, it might be the best proof that you are in ketosis.
10. Decrease in appetite
Depending on an individual level this might be a good or a bad sign or symptom of ketosis. Some people's bodies react very positively to reduced appetite and they can lose weight even faster and stop the cravings. In other cases the reduced appetite might delay the progress of your entire keto diet, so you must always follow the 'meal pattern'. Despite your appetite, if you are a keto beginner make always sure that you strictly follow your professional keto meal plan.