The ketogenic approach is an effective way to lose weight and improve your health. Whilst we encourage you first try the LCHF approach, the ketogenic method may be the next step you need to up the anti towards your health goals.
When followed correctly, this low-carb, high-fat diet will raise blood ketone levels. This is a key marker that you may be in “ketosis”.
Ketones provide a new fuel source for your cells and help you be a better ‘fat burner’, along with indicating that there is less inflammation circulating through your cells.
With a ketogenic approach, your body undergoes many biological adaptations, including a reduction in insulin levels and increased fat breakdown.
When this happens, your liver starts producing high numbers of ketones to supply energy for your brain.
So, if you are pursuing a ‘ketosis’ outcome following your commitment to a ketogenic approach and want to know the signs to look out for then here is our list of common symptoms that you are in “ketosis”.
A Smelly Breath
Not always will a smelly breath be the case, but often it is. Why bad breath? This is caused by elevated ketone levels. The specific culprit is acetone, a ketone that exits the body in your urine and breath.
Achieving Weight Loss
Most often, people join our program to achieve weight loss.
Ketogenic diets, along with normal low-carb diets, are highly effective for weight loss.
Quick weight loss can occur during the first week. While some people believe this to be fat loss, it’s primarily stored carbs and water being used up.
Ketones Present in your Blood
One key marker that you are in ketosis is a reduction in blood sugar levels and an increase in ketones.
As you progress further into a ketogenic diet, you will start to burn fat and ketones as the main fuel sources.
The most reliable and accurate method of measuring ketosis is to measure your blood ketone levels using a specialized meter.
It measures your ketone levels by calculating the amount of beta-hydroxybutyrate (BHB) in your blood.
This is one of the primary ketones present in the bloodstream.
Nutritional ketosis is defined as blood ketones ranging from 0.5–3.0 mmol/L.
Appetite under Control
When you are firing along in ketosis you will usually feel as though you have sustained periods between meals without feeling hungry.
The ketones themselves may also affect your brain to reduce appetite.
Mental Clarity & Concentration
People often report brain fog, tiredness and feeling sick when first starting a very low-carb diet. This is termed the “low carb flu” or “keto-flu” However, long-term ketogenic dieters often report increased focus and energy.
When you start a low-carb diet, your body must adapt to burning more fat for fuel, instead of carbs.
When you get into ketosis, a large part of the brain starts burning ketones instead of glucose. It can take a few days or weeks for this to start working properly.
Ketones are an extremely potent fuel source for your brain.
Removing carbs can lead to general tiredness at first.
It’s primarily caused by the reduction in your muscles’ glycogen stores, which provide the main and most efficient fuel source for all forms of high-intensity exercise.
After several weeks, many ketogenic eaters report that their performance returns to normal.
Several key signs and symptoms can help you identify whether you are in ketosis.
Ultimately, if you’re following the guidelines of a ketogenic diet and stay consistent, you should be in some form of ketosis.
If you want a more accurate assessment, monitor ketone levels in your blood, urine or breath on a weekly basis.
That being said, if you’re losing weight, enjoying your ketogenic diet and feeling healthier, there is no need to obsess over your ketone levels.
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