Signs That You’re in Ketosis:
How do you know if you’re in ketosis? Signs That You’re in Ketosis If you’re eating low-carb and high-fat and have been exercising, you may not need to measure your ketone levels at all to tell if you’re in ketosis or not.
- Some signs that you’re in ketosis are apparent pretty quickly, and others may take several weeks or months to appear.
- Here are 10 Signs That You’re in Ketosis can help you determine whether or not you’re making enough ketones for your body to be efficient at burning fat instead of glucose.
If you’re new to keto and your brain is in a fog, then chances are high that you are experiencing keto flu. This usually happens when people rapidly change their macronutrient intake from high-carb to very low-carb.
Since your body has been using carbs as its primary fuel source for so long, your brain doesn’t know how else to provide energy.
Many people feel weak, tired, or fatigued if they enter ketosis because their bodies have been trained over many years to use carbohydrates as a primary fuel source.
In order to avoid these side effects while transitioning into ketosis (or just starting out), start with small changes.
2) Dry skin
In Signs That You’re in Ketosis the skin is your body’s largest organ and its largest excretory system. When you are in ketosis, your kidneys excrete more sodium and water as a result of hormonal changes.
This also increases both thirst and urination, meaning it can be harder for your body to maintain hydration levels. In other words, you may feel dry if you have not been getting enough water lately.
Dry skin is a result of dehydration. To make sure that dehydration doesn’t cause dry skin or hair loss for that matter, drink plenty of water throughout the day (64 oz or more).
Coconut oil can also help with both dryness and dandruff issues thanks to its healthy fats content which include lauric acid and capric acid.
3) Mouth feels weird
If you’re not drinking a ton of water or eating sodium-laden canned veggies, or if you’re not chewing gum on a near-constant basis, it’s unlikely that your mouth is dry.
And while dry mouth isn’t necessarily a sign of ketosis, it does indicate dehydration. When you are dehydrated your body may feel like it has a thirstier than normal appetite and drink more liquids when given them.
While there isn’t an exact science as to what your urine should look like on keto (everyone is different), keep an eye out for dehydration symptoms.
4) Sore tongue
When your body enters ketosis, your body will start using fat for energy. Your liver will break down any fat it can’t use and send it off through your digestive system.
Your tongue may begin feeling a little sore, because of all the extra work it has to do with breaking down fat.
This is a sign that you are actually starting to enter ketosis and make use of stored fats for energy! Keep reading to learn more about how to tell if you are in ketosis or not.
In Signs That You’re in Ketosis: dehydration, changes in blood sugar and mineral imbalances can all contribute to headaches.
If you find yourself taking more ibuprofen than usual, try consuming more electrolytes and water; there is a good chance that your headaches will go away within hours of doing so.
On the other hand, if you have ruled out dehydration and nutritional deficiencies as possible causes for your headache, then it may be worth investigating keto flu.
6) Runny nose
A strange side effect of ketosis is a runny nose. Don’t worry, it isn’t contagious! But there’s nothing quite like waking up with a snotty nose and no tissues.If you find that your nose is running more than usual, you might be experiencing keto flu.
This mostly happens because your body is becoming so efficient at burning fat that it begins excreting excess water (like through increased urination) and also sweating more often (which further dehydrates you).
The best way to remedy a runny nose is simply taking extra precautions by stocking up on tissues and drinking lots of water. It should go away soon enough if you aren’t experiencing any other symptoms.
7) Cramps and Leg Pain
When you’re transitioning into ketosis, your body will experience a few side effects. These are collectively known as keto flu, which include lightheadedness, dizziness, and increased urination.
This usually subsides within a few days as your body becomes used to being in ketosis. Drink plenty of water and supplement sodium if you’re experiencing leg cramps or pain while trying to lose weight quickly on keto (or any diet).
Learn more about how salt can help with water retention here.
8) Gastrointestinal Distress
Of all of keto’s physical side effects, gastrointestinal distress is likely to be your worst. According to WebMD, Some people will have frequent bowel movements and loose stools.
Others may experience constipation. The reason? Excreting extra water and sodium from your body can cause fluid imbalance in your gut—or even dehydration, which can result in painful cramping and diarrhea.
(The keto flu will also bring nausea with it.) Thankfully there are things you can do on top of cutting down on carbs to keep symptoms at bay.
Check out our helpful guide on what you should order at a restaurant when dining out here. Also make sure you check out these other surprising signs that you’re not drinking enough water!
9) Acne Breakouts
Carbs are converted into glucose, a sugar that is stored as glycogen. Glycogen gets released and broken down into glucose when your body needs energy.
However, if you’re constantly eating carbs, then it can lead to having too much glycogen and not enough water being stored with it.
When that happens, you’ll have high blood sugar, which results in insulin being released. Insulin puts your body into a fat-storing mode because of an excess amount of glucose.
10) Loss of Concentration/Memory
If you’re struggling with focus or feeling forgetful, it could be a sign that your body isn’t getting enough glucose. To rule out diabetes as a potential cause of these symptoms, have your blood sugar tested.
Diabetes is one of many conditions that can cause poor mental function and memory loss, so always work with your doctor if you are concerned about how you feel.
In any case, these things won’t go away on their own without medical intervention (if at all).