The easiest way to test whether you have gotten into ketosis is to use a blood ketone meter or blood ketone test paper.
However, what if you don’t have these tools?
You can use the following common signs or symptoms to determine if your body is in ketosis..
1. Bad breath
Most people who successfully enter ketosis report a fruity taste in their mouths. Its source is acetone, which is excreted from the urine and breath, as your blood ketone level increases.
This is a very obvious sign. Although it may affect social interaction a bit, you can relieve it by brushing your teeth several times a day or chewing sugar-free gum.
2. Sustained weight loss
A ketogenic or a low-carb diet are very effective for weight loss.
After starting a keto diet, your weight can reduce quickly, especially in the first week. However, most of the losses are water losses. However, after this stage, if you continue to adhere to your ketogenic diet or intermittent fast, your weight will continue to reduce.
3. Loss of appetite
If you find that you no longer feel as hungry as you did before beginning your ketogenic diet, your appetite has probably decreased. If this happens, then congratulations, you may already be in ketones.
Due to the extremely low carbohydrate intake and a large amount of high-quality fat intake, your satiety can be increased. Your body can better regulate hormone levels and convey the correct information to your brain about whether you need to eat or not.
4. Digestive problems
A ketogenic diet means a major change in the type of food you eat. These changes will cause some reactions in the digestive tract. Constipation or diarrhea are the two most common problems.
This adverse reaction will be relieved as your body gradually adapts to the new diet and eventually returns to normal.
5. Short-term fatigue
When your body’s metabolism begins to change its “track”, from burning sugar for energy to fat burning for energy, you may experience temporary fatigue.
This is also common in the early stages of a ketogenic diet, indicating that your body has entered ketosis.
During this period, you can relieve the discomfort by adding a lot of water, salt and electrolytes to your diet.
Most people who try a ketogenic diet for the first time will experience temporary sleep disturbances. After adapting to the keto diet, their sleep quality can be better than before.
According to my experience, during the first two weeks after starting the ketogenic diet, it was difficult to fall asleep almost every night. Sometimes I would wake up in the middle of the night and have a hard time getting back to sleep.
Unbelievably, despite the poor sleep, I didn’t feel very sleepy during the day.
This sleep problem probably lasted for about two or three weeks before it started to improve.
7. More energy and more focus
When you are fully adapted to the new diet and begin to use fat as fuel, your body has entered ketosis.
In ketosis, your body can produce more ketones, which provide endless fuel for the brain. With enough fuel in your brain, it allows you to focus more and maintain vigorous energy.
To tell if your body is in ketosis, you can use instruments or test strips to monitor your blood, urine or breath ketone levels weekly.
You can also use some common symptoms to determine whether you have entered ketosis.
Although everyone feels differently, if your weight and body fat begins to decrease and you begin to feel the health benefits of your ketogenic diet, there is no need to worry too much about your blood ketone levels.