Ketosis is a metabolic state of the body, where fats are used to obtain energy due to the suppression of calories by carbohydrate restriction or in some other pathological metabolic conditions.
Ketones in your body
They are the molecules that are produced when the body metabolizes fat. During the breakdown of fats, ketone bodies are generated. These ketone bodies are further broken down into precursor molecules that are used as energy in substitution to glucose.
Ketone bodies are formed mainly in the liver. They occur when the supply of glucose sto the cells decrease persistently and liver and muscle glycogen stores are consumed.
Symptoms that you’re entering ketosis
Among the most notorious symptoms of ketosis are:
- The feeling of thirst and dry mouth
- Ketone breath
- Headache (headache)
9 Ways to detect ketosis
The following are methods and sympthomes you can detect that you’re in the state of ketosis.
1. Ketones in the blood
The high levels of ketones in the blood is given by the reduction in blood sugar levels.
So if you want to make sure or know if you are in ketosis, the most accurate and reliable method is using a specialized meter. It measures the levels of ketone bodies by calculating beta-hydroxybutyrate (BHB) in your blood. Since this is one of the main ketones present in the bloodstream.
Only a small puncture is required to draw blood on a finger when testing the level of ketones in the blood. And the test kits you can get in no more than 40 dollars, among other expenses. You can go to a doctor for better advice on this test.
2. Ketones in the breath or urine
Breath analyzer is another way to measure the levels of ketones in the body.
Ketones will leave the body through urine and breath during ketosis.
By measuring or knowing the levels of ketones in the body you are able to detect if they are elevated. If so, then it means that the diet is working.
Another way to know these levels is by using special test strips of ketones or indicators that help measure the presence of ketones in the urine. And they also measure the excretion of these.
Fatigue or extreme tiredness is one of the most characteristic symptoms of being in ketosis. The initial introduction or change to a diet such as ketogenic can be a real challenge for the body.
In any diet where an essential macronutrient is restricted, there is bound to be certain side effects that include weakness and fatigue.
There are many ways to reduce fatigue, one of which is the use of electrolyte supplements. Or others that the doctor can indicate.
4. Weight loss
Many studies have shown that weight loss can be experienced both in the short and long term by following a ketogenic diet.
5. Bad breath
Once complete ketosis has been reached, this is one of the most characteristic signs. In fact, it is one of the most common side effects.
This is due to the high level of ketones acetone leaves the body through urine and breathing.
And although it can be a very uncomfortable sign. It is a confirmation that you have reached the state of ketosis, so you can have alternative solutions such as brushing your teeth several times a day, or use chewing gum without sugar.
The good thing is that this sign is not permanent, but will disappear shortly after following the diet.
6. Reduction of appetite and hunger
Most people have reported a reduction of appetite. This is another sigh of being in ketosis though there is an ongoing research in this regard.
However, this loss of appetite can be attributed to the fact that ketones have a way of triggering the brain to reduce demand for food. In addition, there is an increase in the intake of fats and proteins which could lead to a whole change and biological adaptations.
So, if you feel full often, there’s no need to panic. It’s probably because you’re in ketosis.
7. The decrease in performance
Just as fatigue can be experienced within the state of ketosis, eliminating carbohydrate intake can lead to general fatigue. Physical performance can significantly be reduced.
This is clearly manifested when performing the exercise, since there is a reduction in the reserves of glycogen in your muscles and as is already known there lies the main fuel for all forms of high-intensity exercise.
There are several variations in the symptom. while most people experience lack of energy to perform some physical activity for several days, other complain that they stop having this feeling after several weeks of engaging in ketogenic diet.
One of the benefits of this diet includes providing a greater ability to burn more fat during exercise.
Studies have shown that a ketogenic diet can be beneficial in fat burning when exercising, it is unlikely that it maximizes the performance of elite athletes.
8. Digestive alterations
Ketosis involves several changes for the body. It takes a few days for you to adapt to this, and how you can experience bad breath, fatigue, lack of physical performance, etc.
You can also experience diarrhea, indigestion, constipation, among other alterations. But most of these problems are normalized with the days.
Another sign that shows that one is undergoing ketosis is an alteration in sleep.
This goes with insomnia or waking up a lot during the night, especially when carbohydrates are reduced for the first time.
There is claim by most people that they sleep much better than before having taken the diet. The occurrence of insomnia is common during the early stages of ketosis. But it improves or disappears after a few weeks.
One of the most popular ways of losing weight is by going into ketosis. However, ketogenic diet is accompanied by some signs and symptoms which shows that you’re really in the state of ketosis. One of the biggest difficulties of the ketogenic diet is just how to detect and measure ketosis. However, by measuring or knowing the levels of ketones in the body you are able to detect if they are elevated.