Signs that suggest you are in ketosis
The following 11 signs and symptoms indicate the body is in ketosis:
- Feeling tired or fatigued (typically short term)
- Bad breath
- Dry mouth
- Increased thirst
- Decreased urination
- Change in bowel movements (diarrhea or constipation)
- Decreased appetite
- Decreased hunger
- Weight loss
- Experiencing flu symptoms, such as headache and nausea
What is ketosis state?
Ketosis is defined as a natural metabolic process that involves the production of energy from the breakdown of fat into ketone bodies. This happens mostly in these two states:
- Starvation is when there is limited access to carbohydrates or glucose in the body, so the liver utilizes fat to provide most of the fuel for the body.
- Dieting, especially when eating an exceptionally low-carb diet, levels of the hormone insulin go down and fatty acids are released from body fat stores in large amounts. Many of these fatty acids are transported to the liver, where they are oxidized and turned into ketones (or ketone bodies). These molecules are utilized to provide energy for the body.
A ketogenic diet can help lose weight fairly quickly because it reduces the body’s stores of glycogen and water. However, in the long term, it can suppress the appetite, leading to a lower calorie intake. The body being in ketosis has several health benefits besides weight loss. Ketosis is safe in most healthy people, but it can have some side effects, especially in the beginning.
The easiest way to confirm ketosis in the body is by getting a test done using a ketone meter. This device is available in pharmacies. A urine sample can be used for the test.
6 Health benefits of ketosis
Following a ketogenic diet has several health benefits.
- Weight loss: The ketogenic diet may help promote weight loss in several ways, including boosting metabolism and reducing appetite. Ketogenic diets consist of foods that satiate a person and may reduce hunger-stimulating hormones. For these reasons, following a keto diet may reduce appetite and promote weight loss.
- Improvement in acne: Acne has several different causes. In some individuals, a diet high in sugar may spur an acne attack. Also, eating a diet high in processed and refined carbohydrates may alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health. A ketogenic diet is believed to reduce acne symptoms in some people.
- Destroys cancer cells: Ketogenic diet is a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers. This is because it would cause more oxidative stress in cancer cells than in normal cells, causing them to die.
- Heart health: Eating healthful fats (such as avocados) instead of less healthful fats (such as pork rinds) helps improve heart health by reducing cholesterol. However, some cardiologists have expressed concern over the long-term safety of the ketogenic diet.
- Protect brain function: Ketones that are generated during the keto diet provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells. A keto diet may help a person prevent or manage conditions, such as Alzheimer’s disease.
- Effect on epilepsy: Ketosis can reduce seizures in people suffering from epilepsy, especially those who did not respond to other treatment methods. Many children with epilepsy have experienced significant reductions in seizures while following a ketogenic diet and some have seen complete remission.
5 Negative effects of ketosis
Ketosis is safe for most people, but it can have some negative effects, especially in the beginning. They are typically temporary and not serious. The 5 negative effects include
- Keto flu: At the beginning of ketosis, people may experience a range of negative symptoms. They are often called the “low carb flu” or “keto flu” because they resemble symptoms of the flu.
- Bad breath: One of the more common side effects of ketosis is bad breath, often described as fruity and slightly sweet. It’s caused by acetone, a ketone that’s a by-product of fat metabolism.
- Leg cramps: Leg cramps in ketosis usually stem from dehydration and loss of minerals. This is because ketosis causes a reduction in water weight. Glycogen, the storage form of glucose in the muscles and liver, binds water. This gets flushed out during reduced carb intake. It’s one of the main reasons why people lose weight rapidly in the first week of a very low-carb diet.
- Digestive problems: Dietary changes can sometimes lead to digestive issues. This is also true for ketogenic diets and constipation is a common side effect in the beginning. This is most commonly caused by not eating enough fiber and not drinking enough fluids.
- Kidney problems: People with poor kidney function must avoid a ketogenic diet. The keto diet may increase the risk of kidney stones. Similarly, it stresses the liver to work more and produce ketones.
Individuals with poor kidney function, liver disorders, gallbladder stones, and pancreatic problems should stay away from the keto diet unless approved by their healthcare provider.
- Kids With Autism Face Higher Odds of Vision Issues, But Many Don't Get Screened
- Mental Health Woes Double Women's Odds for Cervical Cancer
- Million-Person Study Finds Genes Common to Many Addiction Disorders
- Too Much Social Media Could Raise Risk for Eating Disorders
- Weaker Bones, Weakening Brain? Study Makes the Connection
- More Health News »
Health Solutions From Our Sponsors
StatPearls: "Ketogenic Diet." https://www.ncbi.nlm.nih.gov/books/NBK499830/
Top Top 11 Signs You Are in Ketosis Related Articles
Are Shirataki Noodles Keto Friendly?Shirataki noodles are made from konjac yam, they are translucent noodles, and are high in glucomannan fiber. Shirataki is Japanese for “white waterfall,” which describes the lucid appearance of the noodles. Glucomannan fiber is a type of soluble fiber that comes from the root of the konjac plant.
Diabetic Ketoacidosis (Causes, Symptoms, Treatment, Complications)Diabetic ketoacidosis (DKA) is a complication of type 1 diabetes that is life threatening. If a person thinks they may have diabetic ketoacidosis they should seek medical care immediately. Diabetic ketoacidosis happens when a person's insulin levels in the blood become dangerously low.
Symptoms of diabetic ketoacidosis include dehydration, abdominal pain, confusion, and nausea and vomiting.
Diabetic ketoacidosis needs medical treatment. It cannot be treated at home.
Ketogenic DietThese are low-carb diets -- the basic idea is to get most of your calories from protein and fat. There are some benefits, but you should be careful with them, especially if you have certain medical issues.
What Does High Ketones in Blood Mean?If you have diabetes, high ketone levels in your blood or urine could mean that you have diabetic ketoacidosis, which can be life-threatening. But healthy people on a keto diet may also have high ketone levels but without any significant problems.
Why Are Ketones Bad?Ketones, also called ketone bodies or keto acids, are a type of water-soluble compound produced from the fat breakdown in the body. Although ketones are a normal product of metabolism, they may be produced in excess in certain situations, such as diabetes.