The primary goal behind doing a keto diet is to send your body into ketosis. When you’re in ketosis, your body burns your fat stores, rather than carbohydrates. In turn, this helps to maximize your weight loss and helps to target stubborn fat stores that many people struggle to lose. If you’re doing a keto diet, it’s important to pay attention to your body and watch for the signs you are in ketosis. Here are some of those key signs.
As your body enters a state of ketosis, you may find that you have a dry mouth. When you’re on a keto diet, you are eating more proteins and fats, and fewer fruits, vegetables, and carbs. Your body needs more water to process meats and proteins, and thus, many people actually become slightly dehydrated as they enter ketosis. A sign of this is your dry mouth. If you notice your mouth is dry, you should drink more water to help prevent dehydration.
One of the most common signs that you may experience once you enter ketosis is bad breath. This is actually referred to as keto breath. When you’re in a state of ketosis, your liver is producing ketones, and your body must get rid of them. There are two different ways this can happen, either through your breath or through your urine. Since your body is already using more water thanks to the keto diet, the body typically releases higher amounts of the ketones through your breath instead of urine, resulting in bad breath. Regularly use mouthwash, brush your teeth or chew gum to help minimize these symptoms.
Feeling Tired or Fatigued
It can be frustrating to feel exhausted all day, but be unable to sleep once your head hits the pillow. As you shift into ketosis, this is a frustrating symptom that you may experience. Many people report feeling like they are in a fog all day, and indicate that they feel like they could take a nap at any given time. But, once they actually try to take a nap or sleep, they often toss or turn and have trouble falling asleep. Your body is used to being fueled by carbs, and your changing sleep habits indicate that your body is switching to fat for fuel instead.
Not Feeling Hungry
When you’re on a diet, you often feel hungry, even if you aren’t. This is because your mind gets the better of you, and you think about food. One of the reasons why the keto diet produces great results is because it’s one of the few diets where you actually may not feel hungry, especially once your body is in ketosis. When your body is in ketosis, it runs on your fat stores, instead of looking for food. This changes the way your body feels and acts. You may actually have to remind yourself to eat.
Lastly, as your body transitions into ketosis, you may notice some changes in the bathroom. Your urine may start to become darker or may have a fruity scent to it, caused by the ketones being released. Your bowel habits may also change. Many people report that they go from having loose stools to being constipated and back and forth a few times until their body finally starts to regulate itself and stools shift back to their more natural texture. Drinking plenty of water and eating fiber can help if you become constipated and feel bloated.
These are some of the key signs you are in ketosis. However, it’s important to note that everybody is different, and the symptoms you experience or the severity of the symptoms you experience may differ or vary compared to someone else. One of the biggest mistakes that people make is comparing the symptoms they are experiencing to a partner or friend who they are doing the keto diet with. You need to listen specifically to your body and look for changes that may help clue you into the fact that you may be in a state of ketosis.