Ketosis is a metabolic state characterised by the production of ketones from the breakdown of fats, and is a central aspect of low-carbohydrate and ketogenic diets. As the body shifts from relying on glucose to using fats for energy, certain symptoms emerge, providing clues that you are in ketosis.
“Ketosis is a normal state in which your metabolism speeds up. To form blood cells, your body burns down acids called ketones. Following the process, these ketones exit the body via the urine. The presence of ketones in the body causes the ketosis process. It assists the user in losing extra fat from the body and beginning to break down fat instead of glucose for energy production in the body,” said Clinical Nutritionist Ms. Shilpa Verma from Indu Hospital, Lucknow.
Changes in Breath Odour
A significant change in breath odour is one of the early indications of ketosis. As the body creates ketones, a type of chemical that includes acetone, the breath may have a slightly sweet or fruity odour. This effect is known colloquially as "keto breath."
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Increased Ketone Levels
Measuring ketone levels directly is one of the most accurate ways to determine if you are in ketosis. Blood ketone metres, urine ketone strips, and breath ketone analysers are tools that can help monitor ketone concentrations.
Suppressed Appetite
People with ketosis often experience a reduction in appetite. The hormonal changes associated with ketosis, including increased levels of ketones and the hormone ghrelin, contribute to feelings of satiety, potentially leading to a decrease in overall food intake.
Increased Energy and Mental Clarity
Many people report improved mental focus and increased energy levels when they are in ketosis. The brain can effectively use ketones as an alternative fuel source, and some people find that they experience enhanced cognitive function and sustained energy throughout the day.
Weight Loss
For those pursuing a ketogenic diet for weight loss, the shedding of excess pounds can be a clear indication of entering ketosis. As the body breaks down stored fat for energy, weight loss becomes a common outcome.
Changes In Urination
In the early stages of ketosis, the body excretes excess ketones through urine. This can lead to increased frequency of urination and a lighter colour of urine. However, it's important to note that as the body becomes more keto-adapted, urine ketone levels may decrease, and this symptom may diminish.
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Keto Flu Symptoms
Some people experience a set of symptoms known as the "keto flu" during the initial transition into ketosis. These symptoms can include headache, fatigue, irritability, and nausea. While uncomfortable, they are typically temporary and can be mitigated by staying hydrated, ensuring adequate electrolyte intake, and gradually adjusting to a low-carbohydrate diet.
Recognising ketosis symptoms is critical for individuals on a ketogenic or low-carb diet. While some symptoms are objective, such as changes in breath odour and increased ketone levels, others, such as improved energy and mental clarity, are subjective and may differ between persons.
It's important to remember that if you have any worries about your health or are experiencing chronic symptoms, you should see a doctor.
Understanding the indicators of ketosis and monitoring your body's response to dietary changes can help you make informed decisions about your nutritional approach and overall well-being.