Are you one of those people who is in deep thought whether they have reached ketosis or not? Now that you may have done all that is needed in the beginner’s keto diet guide, how will you know if you’re into ketosis?
This is a common question that needs a precise answer because the keto process will become more successful if you know what’s changing in your body. This makes you become more motivated when you’re seeing results.
How do you know if you’re in ketosis?
There are signs and symptoms that your body will experience during the beginning of ketosis. Others might find it uncomfortable at first. But don’t worry, because it’s normal since you are doing the keto diet. And these symptoms will go away after your body reaches full ketosis:
1. The Keto Breath
Most people who are in the beginning of ketosis phase experience having strange breath, often the smell of fruity-acidic. The elevated and increased levels of ketones are behind this.
If you’re having the keto breath, try brushing your teeth a few times a day, or use charcoal toothpaste to solve the issue.
2. Weight Loss
Keto diet is a low-carb, high-fat diet, which means you can lose weight, and that is technically what you want to achieve. And it can be short-term or long-term, depending on how consistent you are with the keto diet. But as long as you’re not experiencing extreme weight loss, then you’re fine.
3. Appetite Suppression
This is also one reason for losing weight. Because following the ketogenic diet, your body will undergo major adjustments to hunger hormones, leading to decreased appetite.
Be sure to increase your fruits or vegetable intake, and a bit of protein to avoid nutritional deficiencies or lack of energy.
4. Increased Ketones In the Blood
There can be a reduction in your blood sugar levels during the early phase of ketosis. You may feel temporary fast heartbeat, dizziness, and increased sweating.
People who experience this measure their blood ketone levels through a specialized meter that calculates the amount of BHB (beta-hydroxybutyrate) in the blood.
But as your body progressively advances into the phase of ketosis, your blood sugar levels will start to regularize and your body will burn fats for fuel.
5. Changes in Focus & Energy
You may experience keto flu, brain fog, short-term fatigue, tiredness, or decreased performance. This is because before you do the keto diet, your body is used to the high-carb fuel system. Since your muscles need glycogen to perform intense exercises or a high level of activities, decreasing carbs and glucose can lead to lack of energy and decreased performance.
Entering the low-carb diet will require more time before your body adapts to it and regains energy.
During a decrease in energy and fatigue, increase your water intake and electrolytes. When your body reaches full ketosis, you’ll have increased focus and energy. By this time, you can now do high-endurance exercises. And your body will burn more fat during these activities. But keep in mind that reaching full ketosis will usually take one week to one month, and varies per person. Patience is always a virtue.
6. Digestive Issues
Constipation and diarrhea are common digestive issues that you may experience during the beginning of ketosis. And during this period, it’s highly recommended to avoid foods that can trigger tummy troubles.
7. Muscle Cramps
Cutting down your carb intake will produce less insulin. And insulin processes the glucose in the carbs.
If you have less insulin, your kidneys will excrete more sodium. And during this process, your kidneys may throw away some of the essential electrolytes, causing temporary muscle cramps.
8. Frequent Urination
In the beginning of ketosis, your body eliminates some of the stored glycogen in your body, and this can release a lot of water out of your muscles. Your kidney will also pump more fluid compared to when you’re not on a keto diet.
Don’t hold your bladder and prevent dehydration by increasing your fluid intake and eating water-rich foods.
9. Difficulty Sleeping
Sometimes, you may wake up in the middle of the night because you’re feeling uncomfortable due to muscle cramps, digestive issues, and many more related symptoms. But this will improve in a week or so, as soon as you adapt to the diet.
How to get into ketosis faster
Some people want to get into full ketosis faster because they want to reach their weight goals quickly and so that they won’t have to endure the symptoms any longer.
But this will vary on how you stay strict with the keto diet, and how you provide your body with the essential nutrients and supplements to kick into ketosis faster. Here are few things that you should do:
- Increase your physical activity
- Do intermittent fasting, never skip meals
- Reduce your carb intake and eat a moderate amount of protein only
- Always stay hydrated and up your electrolytes
- Avoid trans fats and eating out
- Stay consistent with your keto lifestyle and meal plan
- Take keto supplements
Keto BHB - The best supplement to help your body reach ketosis fast!
Our Keto BHB capsules contains goBHB (Beta-hydroxybutyrate) – the first substrate that kicks the state of ketosis into action.
Taking this keto supplement along with a low-carb, high fat diet, will assist your body to process the BHB for immediate energy and more focus to perform at work without feeling burnt out.
What’s more to love about this supplement?
- It helps utilize fat instead of carbs for major energy and stamina
- A powerful supplement to help burn carbs for fuel
- Helps manage your cravings
- Boosts your strength and stamina, while maximizing performance results without the energy crash and burnout
- Increased focus and mental clarity
Everyone goes through different phases at the beginning of ketosis. Some may experience all the symptoms, while others, only a few. Some may reach ketosis faster, others may take longer.
Discipline, patience, and motivation are the elements you need to reach full ketosis. Sticking to your keto diet and lifestyle, together with a Keto supplement, will give you faster and long-lasting results.