Millions worldwide are shedding pounds quickly and easily whilst dramatically improving their health, energy and wellbeing.
The ketogenic diet.
This high-fat approach to losing weight continues to gain popularity and has changed the way people lose weight forever.
If you’re new to the ketogenic diet and want to get started today, then check out How to Start a Ketogenic Diet for Beginners: The Ultimate Guide
The aim of the ketogenic diet is to achieve a condition known as ‘ketosis’.
It signals that your metabolism is burning FAT, instead of sugar.
But there’s a catch:
It can often be hard to know if you’re in ketosis or not.
So the question is…how can you be sure?
Use this simple checklist to take the guesswork out of keto with these 8 signs you are in ketosis.
1. Fast Weight Loss
Rapid and dramatic weight loss is one of one of the more positive signs you are in ketosis.
You can expect to lose between 4 – 12 pounds in just the first week!
Now you may be wondering:
“How is this much weight loss possible? And is it safe and sustainable?”
First, understand that a lot of the weight loss will be stored carbs and water.
Nevertheless, seeing fast weight loss when you start a new diet is both incredibly motivating and satisfying.
Here’s how it’s possible:
Your body breaks down carbohydrates into glycogen which it stores in the muscles and liver. Bound to each gram of glycogen is approximately 4 grams of water.
That’s a lot of excess water weight!
Now, when you begin a ketogenic diet, your body is forced to use up these glycogen stores as energy (since you’re no longer eating carbohydrates in your diet).
And the water molecules, no longer having anything to form an attachment with, are therefore flushed from your system.
It’s not only completely safe but also highly desirable in the initial stages of eating keto.
After the initial week of rapid weight loss, it’s quite normal to expect a slower but consistent drop in body weight.
But here’s the good news:
With glycogen reserves depleted, you can be confident that any further weight loss is coming from stored body fat.
See also: 20 Ketogenic Meals that Burn Fat
2. Reduced Appetite
Many newcomers to the ketogenic diet, for the first time in their lives, report a decreased appetite and feelings of satiety.
It’s a welcome breakthrough if you’re struggling to lose weight from over-eating or snacking because you’re always hungry.
Imagine: no more hunger pangs, cravings or binge eating. Not to mention the shame and guilt we pile on ourselves for ruining our diet.
The secret is in the high amounts of fat consumed on the ketogenic diet.
Compared to carbohydrates, fats are intensely satisfying and keep hunger locked away for hours.
Fat also has a much lower impact on blood sugar levels.
This results in stable insulin levels which is crucial to weight loss and eliminating hunger pangs.
Ketogenic diets also require you to consume medium amounts of protein.
And like fats, eating healthy protein will keep you feeling full after meals.
Not only do high protein foods help to rev your metabolism but they have an interesting effect on your ‘hunger hormones’ – leptin and ghrelin.
Without becoming too technical, protein boosts your ‘satiety hormone’ (leptin), while reducing your ‘hunger hormone’ (ghrelin).
3. Digestive Troubles
Constipation and diarrhea are further signs you are in ketosis.
If you’re lucky, you may not experience digestive issues at all.
However, these symptoms usually subside as your body adapts.
Make sure you add plenty of keto approved veggies and fruits to minimize effects further.
Choose foods such as:
4. Mental Clarity and Increased Energy
Many people often report laser-like focus and a surge in energy.
Yet, previous diets probably left you feeling exhausted, irritable and tired.
So what makes the ketogenic diet so different?
The secret is in the ‘ketones’.
When you’re in ketosis, your body starts producing ketones.
You may have never heard of ketones before, but these compounds are a much more efficient fuel source for the brain than glucose.
Ketones are what allow me to put in 12-hour days, then hit the gym and still have plenty of energy and focus left at the end of the day!
No matter what your profession or lifestyle, increased energy and concentration will have a hugely positive impact on all areas of your life.
Watch out for this energy surge. When it hits, you’ll feel invincible.
We must learn to take the bad with the good, however, and one of the less desirable signs you are in ketosis can be insomnia.
I recall how I would wake up at night and struggle to fall back asleep. Even so, despite the frustration of insomnia, I would rarely feel tired the following day.
Best of all, this symptom of ketosis should improve within a week or two.
And once you’ve made the transition, you’ll not only enjoy better sleep than before adapting to keto but you may also need less sleep.
6. Bad Breath
One of the ketones produced when you’re in ketosis is acetone.
It’s the solvent used in nail polish remover that accounts for its pungent smell.
Don’t fret: it’s quite safe when it’s a side-effect of ketosis.
Unfortunately, however, it leaves your body via your breath and urine and can cause both to become a little stinky.
Luckily, any bad breath is only temporary and will subside as your body learns to run on ketones.
In the meantime, chewing gum and mints will go a long way to keeping your breath smelling fresh.
7. Temporary Fatigue
Wait a minute: didn’t I just say that following a keto diet GIVES you energy.
That’s true. But while your body makes the transition to ketosis, short-term fatigue is a well-known side effect.
Your body has learned how to burn carbohydrates all your life. And it does this extremely well.
So when you start a ketogenic diet, your body is forced to adapt to a whole new metabolic process.
It must now learn to burn a different fuel source as efficiently as it once did with carbohydrates.
But expecting it to make this transition instantly, is both impossible and unrealistic.
Sadly, though, feeling fatigue and weakness is what causes many people to abandon the ketogenic diet.
They lose out on the life-changing benefits had they only persisted a little longer.
So what are your options?
Taking supplements can, speed up ketosis, reduce fatigue and boost concentration.
Here are the top three:
1. Perfect Keto
Perfect Keto brings extra ketones into your body from the outside!
This raises blood ketone levels instantly, improving mental performance, energy level, and FAT LOSS.
2. Magnesium, Calcium and Potassium
Keeping your body topped up with electrolytes can alleviate symptoms of keto ‘flu’ and exert a calming effect on the nervous system.
Magnesium, in particular, supports healthy muscle function and energy production.
Keto diets exert a diuretic effect which causes a loss of electrolytes, so replacing them with supplements and salting your food helps.
3. Medium Chain Triglycerides (MCT) Oil Powder
Taking MCT Oil Powder will provide instant energy.
They’re an ideal way to keep your body in a fat burning mode, without risk of fat storage.
Mixes easily into any drink!
8. Increased Ketones
The whole point of a ketogenic diet is to force your body to ramp up production of ketones.
It’s like flipping a metabolic switch.
Insulin levels fall and your body releases fatty acids into the bloodstream.
Your liver then converts these fatty acids into ketones to be used as energy.
You can detect elevated levels of ketones quite easily by using a ketone breath analyser.
ketone strips are a cheaper alternative but can give inaccurate readings.
Related: How to Lose 16 Pounds in 2 Weeks
Some of the signs you are in ketosis are not entirely pleasant, but they’re ALL desirable!
They indicate that your body is making the transition into fat-burning mode.
But be aware that while your body adapts to any changes, you may feel worse to begin with.
And if you’re finding the transition tough…don’t get discouraged.
Stick with the diet and the symptoms will eventually pass.
Remind yourself why you are doing this. Everything worthwhile is won by surmounting the associated negative experience.
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