When this happens, your liver starts producing large amounts of ketones to provide energy to your brain. However, it is often difficult to know if you are in ketosis or not. Here are 10 common signs and symptoms of ketosis, both positive and negative. Here’s what are ketones and its main effects on the body.
Ketosis and Bad Breath
People often report bad breath (ketosis symptoms) when they reach full ketosis. This is actually a common side effect. Many people on ketogenic diets and similar diets such as the Atkins diet report that their breath takes on a fruity smell. This is caused by elevated ketone levels. The specific culprit is acetone, a ketone that is excreted in urine and respiration.
While this breath may not be ideal for your social life, it can be a positive sign for your diet. Many people on a ketogenic diet brush their teeth several times a day or use sugar-free gum to fix this problem.
If you are using chewing gum or other alternatives such as sugar-free drinks, check the label for carbohydrates. It can raise blood sugar levels and lower ketone levels.
Ketosis and Weight Loss
Ketogenic diets, along with the usual low-carb diets, are very effective for weight loss. As dozens of weight loss studies have shown, you are likely to experience both short-term and long-term weight loss when switching to a ketogenic diet.
Rapid weight loss can occur within the first week. While some people believe it is fat burning, stored carbohydrates and water are used primarily. After an initial rapid loss of water weight, you should continue to lose fat consistently as long as you are dieting and maintaining a calorie deficit.
Elevated Ketones in the Blood
One of the hallmarks of a ketogenic diet is a decrease in blood sugar and an increase in ketones. As you move on to a ketogenic diet, you will begin to burn fat and ketones as your primary fuel sources. The most reliable and accurate method for measuring ketosis is to measure the level of ketones in the blood using a special device.
It measures your ketone levels by calculating the amount of beta-hydroxybutyrate (BHB) in your blood. It is one of the main ketones present in the bloodstream. According to some ketogenic diet experts, nutritional ketosis is defined as blood ketones in the range of 0.5–3.0 mmol / L.
Measuring ketones in blood is the most accurate test method used in most scientific research. However, the main disadvantage is that a small injection is required to draw blood from the finger.
What’s more, test kits can be expensive. For this reason, most people will only do one test per week or every two weeks. If you want to try testing your ketones, Amazon has a good selection.
Elevated Levels of Ketones in the Breath or Urine
Another way to measure the level of ketones in the blood is with a breath analyzer. It controls acetone, one of the three main ketones present in your bloodstream during ketosis.
This gives you an idea of the ketone levels in your body, as more acetone is excreted from the body when you are in dietary ketosis. The use of acetone breath analyzers has proven to be fairly accurate, although less accurate than the blood monitor method.
Another good method is to measure the presence of ketones in the urine daily using special test strips. They also measure urinary excretion of ketones and can be a quick and cheap method for assessing ketone levels on a daily basis. However, they are not considered very reliable.
Increased Concentration and Energy
People often complain of brain fog, fatigue, and feeling unwell the first time they switch to a low-carb diet. This is called the “low carb flu” or “keto flu”. However, people who follow a ketogenic diet for a long time often report increased focus and energy.
When you go on a low-carb diet, your body must adapt to burning more fat for fuel, not carbohydrates. When you are in ketosis, most of your brain starts burning ketones instead of glucose that’s ketosis definition. It can take days or weeks for this to work. Ketones are an extremely powerful fuel source for your brain. They have even been tested in healthcare facilities to treat diseases and conditions.