The main goal of the keto diet is to put yourself into a metabolic state known as ketosis.
When your body is in a state of ketosis, the liver produces an energy source known as “ketones”. These ketones are used to fuel your body and help provide a consistent source of energy.
Why is this good? To put it simply: ketosis turns your body into a fat-burning machine.
But how do you know when you’re in ketosis? Besides using test strips or expensive tools there are a few signs that your body will give you.
8 Signs That You Are In Ketosis
Rapid Weight Loss
The most obvious sign of ketosis is rapid weight loss.
Many people will experience a loss of 3-7 lbs in the first week of being in ketosis as your body releases the water being held in your fat cells.
After the rapid drop in water weight, your scale should continue to drop at a consistent rate as your body burns away at your fat supplies.
Many people in our 28-Day Keto Challenge report that they lose a total of 10-21 lbs in the first month of being in ketosis.
Loss of Appetite
Something amazing happens when you stop filling your body with carbs.
You don’t get as hungry. You stop getting cravings for food at all hours.
Instead, your body will tell you to eat when it is actually time to eat.
This is because while on a keto diet, your body does a better job of regulating the hormones that tell your brain when it is time to eat.
You are going to be shocked at how filling healthy fats are once you are fully keto adapted. You are going to be able to eat breakfast, and then not be hungry until dinner time.
It is truly an amazing feeling to not constantly be in a state of hunger or craving a sugary candy bar at two in the morning.
Increased Focus and Energy
Do you ever feel groggy in the middle of the day? Do you take naps, only to wake up feeling worse?
That is due to how your body gets its energy. Your body can only store so much glucose. This means that when you burn through your supply, you are left feeling drained and tired.
Thanks to ketosis, your body can create its own consistent, never-ending source of energy. Allowing you to stay energetic, and productive all day long.
Short Term Fatigue
When transitioning to ketosis it is possible to experience a phenomenon known as the keto flu.
This may sound scary but it’s important to understand why this is happening.
Your body is going through a huge transitional period, it’s possible for it to get confused for a few days. It is trying to find glucose when it doesn’t have any, and there aren’t enough ketones being produced.
Your body is also releasing a large amount of electrolytes through urine that you aren’t used to replacing. Tip: You should be drinking more water than usual while on a ketogenic diet.
The easiest way to fight against this short-term fatigue is to increase the number of electrolytes you take into your body.
What I love to use is this amazing drink mix that I found on Amazon called Ultima Hydrating Electrolyte Powder. It tastes amazing, uses natural sweeteners, and helps keep your body filled with the much-needed electrolytes.
Your body usually goes one of three ways:
- Diarrhea: The increase of fats in your diet is a huge change for your body and this can sometimes cause diarrhea. This is especially true if you are adding things like MCT oil to your coffee or smoothies. Eventually your body will get used to the change, but we suggest taking a fiber supplement to help remedy the issue faster.
- Constipation: Some people can go days without using the bathroom. If you experience this we suggest to add more fiber or more magnesium to your diet.
- Nothing at all: Some lucky people don’t experience any change at all.
If you are one of the unlucky ketoers who end up being stuck with diarrhea, here is a good article that can help you learn more why and how to fix it.
The most unfortunate side effect of ketosis is bad breath.
During ketosis your body produces more acetone which exits through your urine and breath.
Luckily it doesn’t smell bad all day, just in the morning. So make sure to brush your teeth daily (shouldn’t you be doing that anyway?).
This usually goes away after a few weeks of being in ketosis, but it’s smart to keep some sugar-free gum around just in case!
One big issue for new keto dieters is sleep.
A lot of people complain of insomnia or waking up in the middle of the night after they first reduce their carbs.
However, this usually only lasts for a short period of time before you are back catching a full night of Z’s.
Many long-term keto dieters actually claim that they sleep better after they are fully adapted to the diet.
This one is pretty obvious. If you are in a state of ketosis, your body is going to produce ketones.
If you really want to check your ketones we suggest to use a glucose meter that tests your blood to see your current level of ketones.
Remember: Every body is different
One thing that people often fail to remember is that your body is different than my body, which is different than the next persons body. We aren’t all going to react to being in ketosis the same way.
Some people will instantly jump into ketosis after one day of eating low-carb, high-fat. Others will take a week or more to fully transition.
Just know that if you stick to the diet, success will come eventually. This is not an overnight change.
Ready To Lose 10-21 Pounds In Just 28 Days With The Keto Challenge?
If you're serious about losing weight and truly want to create new lifestyle for yourself, then the 28-Day Keto Challenge is for you!
Stop worrying about how to eat, what to eat or what to avoid! We have helped create a diet system called The 28-Day Keto Challenge which will teach you everything you need to know and guide you through your first month. Stop worrying and start burning fat.
Women who have followed The 28-Day Keto Challenge reported losing up to 21 pounds and 2-4 inches from their waist in just a matter of 4 weeks.
Here is what some of the previous 28-Day Keto Challenge members have to say about their experience:
41 year old Barbara lost 17.5 lbs, while her husband lost 22 lbs, in just 28 days!