7 signs that you are in ketosis
**When starting a ketogenic diet it is important to know if you are in ketosis and that the program is actually successful. It is possible to understand if you are in a state of ketosis by observing some particular symptoms. These include dehydration, muscle cramps, bad breath and others.
In this article we will look at these signals in more detail and how to best counter them.**
What is the state of ketosis
The state of ketosis is the mechanism by which the body and cells use ketones as an energy source. Ketones that are produced by the liver in the breakdown of both body and dietary fats.
The state of ketosis occurs when the body is no longer given carbohydrates to burn and therefore prefers to burn fat.
Typically, a ketogenic diet with a maximum of 50g of carbohydrates per day should help get into ketosis fairly quickly, depending on the person's metabolism.
But how do you know if you are in ketosis? Here are some typical symptoms.
1. Thirst / dehydration
Since carbohydrates retain a large part of the body's fluids, when you're in ketosis these fluids are expelled from the system along with mineral salts and electrolytes. This can cause increased thirst and general dehydration.
To alleviate these symptoms it should be sufficient to re-hydrate by drinking more water, increasing the consumption of salt in the diet and increasing the consumption of vegetables. Salt helps relieve fatigue and dehydration, while vegetables help replenish potassium and magnesium.
2. Weight loss
This is connected to point 1. In fact, when you start the ketogenic diet, most of the initial weight that is lost is fluid, which obviously has a fairly significant weight.
3. Cramps and muscle spasms
Dehydration and the resulting loss of electrolytes can cause muscle spasms and / or cramps. Electrolytes are very important to the functioning of the muscles. For example potassium and magnesium help to relax muscles, while calcium helps to contract them. Unbalanced electrolyte levels can cause muscle spasms or cramps.
In this case, increasing the consumption of vegetables should be sufficient, but if this is not enough to solve the problem, taking supplements should make the symptoms disappear quickly.
4. Bad breath
Yes, the production of ketones can have the undesirable effect of bad breath, because part of the ketones produced are excreted orally.
While not the best for social life, it is a good sign that the diet is working.
To alleviate the problem, chewing sugar-free gum is a good way to mitigate bad breath.
5. Reduction of appetite
This is one of the most important symptoms of ketosis. In fact, the so-called 'cravings' that loom an hour or two after meals are caused by the increase in blood sugar and the consequent production of insulin.
Insulin is a hormone with the task of taking excess sugars into the blood and storing them as fat around the organs. This process, however, causes a massive reduction in blood sugar and therefore a slight hypoglycemia which is the main cause of tiredness after meals and hunger that reappears only a few hours later.
With the ketogenic diet and the reduction of carbohydrates, insulin production is significantly reduced, also reducing episodes of hypoglycemia. This means that appetite is also reduced, making it possible to fast even for a day without problems.
6. Cognitive improvement and more energy
Another very important factor is the increase in both cognitive and physical energies.
Although in the initial transition period from sugar to ketone metabolism it is possible that there is a decrease in energy, once adapted, an improvement is likely, especially with regard to cognitive and physical functions.
In fact, it will be possible to notice an improvement in stamina, for example by taking the stairs you will feel much less fatigue, but also a better concentration and memory.
7. Increased blood / urine ketones
As a final point it is important to consider the ketone levels in the blood and / or urine.
This is currently the most effective method to understand if you are in ketosis since the metabolized ketones are then transported by the blood.
Using a blood ketone meter is currently the most accurate method to be sure of being in ketosis.
The best on the square is Keto Mojo, which unfortunately is not yet in Italy.
After searching on Amazon the best I found is the following:
Misuratore di chetoniil quale oltre a misurare i chetoni misura anche gli zuccheri nel sangue.
In conclusion
There are several ways to understand if you are in ketosis, most notably loss of appetite and increased mental and physical energy.
Although these signals can help to understand if the body is using ketones as an energy source, the definitive test to be 100% sure is the use of ketone meters. The most accurate is a blood meter, because urine and breath meters measure the excreted and non-metabolized ketones.