Most of the time it is difficult to know that are actually burning ketones? False symptoms of ketosis can cause a lot of confusion as to what is really going on inside our bodies. We decided to put together a guide on symptoms of ketosis that will help make the question “am I in ketosis?”, much easy to answer.
Ketosis is a metabolic state characterized by elevated levels of ketone bodies in the blood or urine. Physiologic ketosis is a normal response to low glucose availability, such as low-carbohydrate diets or fasting, that provides an additional energy source for the brain in the form of ketones.
On a ketogenic diet, your body undergoes many biological adaptations, including a reduction in insulin levels and increased fat breakdown. When this happens is your liver starts producing high numbers of ketones to supply energy for your brain. However, it can often be hard to know whether you’re in ketosis or not.
There are some signs that may show that you’re in ketosis:
- If you are not drinking enough water during this process, you will typically have a dry mouth and increased thirst. This is a good sign that will tell you if you are on track to ketosis, but as you notice these signs, make sure you increase your water intake. Don’t let the dry mouth or thirst linger too long. If you do so you may become dehydrated and experience a variety of unpleasant symptoms.
- Carbohydrate restriction and ketones are both natural diuretics. When you first start keto dieting, you may have more visits to the bathroom as your body’s insulin levels decrease and you release more water as a result. After a few days, the bathroom visits may continue as you start to produce more ketones.
- Insomnia or lack of sleep may be experienced when you are first adapting to keto dieting. You may find that you are struggling to fall asleep, waking up in the middle of the night, and/or not getting a full night’s rest.
- The ketogenic diet is one of the best diets for reducing hunger. In many ways the keto diet is the perfect recipe for weight loss — it focuses on highly satiating whole foods like meat, fish, cheese, and low carb vegetables while also stimulating the body to use fuel sources (like ketones) that are more efficient than sugar.
- One big issue for many ketogenic dieters is sleep, especially when they first change their diet. A lot of people report insomnia or waking up at night when they first reduce their carbs drastically.
Above mentioned key signs and symptoms can help you identify whether you are in ketosis. If you’re following the guidelines of a ketogenic diet and stay consistent you will be in some form of ketosis. For more accurate results check your ketone levels in your blood, urine, or breath on a weekly basis.
In a nutshell, if you’re losing weight, enjoying your ketogenic diet, and feeling healthier, there is no need to obsess over your symptoms of doing the keto diet.