Before discussing the symtoms of ketosis, we should one more time talk about the meaning of ketosis. The word ketosis means triggering a mechanism in which our body enters a blood sugar deficiency condition , allowing you to attack excess fat.
The term ‘going ketosis’ means having a deficiency in blood sugar , which forces our body to use the reserves of fat stored in the body as the one and only source of energy available, instead of consuming the sugars first and then the fats.
In short, ketosis is a reaction that allows you to never have sugars available to burn, therefore burning fat directly, making you lose weight quickly.
Symptoms Of Ketosis
The ketogenic diet’s main objective is to trigger the process called ketosis which leads the body to burn more body fat. Recognizing the signals that our body produces when it is in ketosis will help us decide when the Keto model is functioning and when, due to any measurement mistake, we can not achieve or sustain this condition. And how do we know if we’re in ketosis?
Ketosis is a biochemical cycle that happens as the body starts to consume fat, converting it into energy. That is because the body tends to use fat for that purpose in the absence of adequate carbohydrates.
In addition, sugars will have a preferred lane in energy generation if ingested. Indeed the synthesis of sugars into energy is much simpler and quicker for our metabolism. And as the body reaches ketosis, the process of liver fat synthesis requires the release of ketones in the blood.
The advocates of this eating type talk not only about the reduction of extra weight but also about health benefits ranging from prevention to the treatment of many diseases, including cancer.
Here are how to know whether you are in a state of ketosis or not
INCREASE IN BLOOD KETONES
Ketone production in the blood is certainly the primary predictor of ketosis. Urine examinations and breath samples can be done but the most effective blood testing is. Home kits allow for regular checks of blood ketone levels. They are similar to those used to estimate insulin levels in diabetic patients. If an person is in nutritional ketosis the blood ketone concentration should be between 0.5 and 3 mmoles / litre.
If the breath analyzes do not seem accurate (they provide separate outcomes even though the same patient checks the system several seconds apart consecutively), those of the urine should be effective in the short run. What happens is that there will initially be more ketones in circulation, which the body will discard, ending up in the urine. The case will then settle and the strips will no longer trace the ketones that will be in the blood, safe for the body to use.
You can buy breath samples, packets, and blood test kits online or at the pharmacy.
A lot of research talks about how low carbohydrate diets can promote weight loss. It therefore seems natural to think that Keto can bring these results. However, the result of research conducted in 2013 has shown that through the ketogenic diet it is possible to lose more weight in the long run than those who follow a low carbohydrate diet.
Those who start the keto path can notice an immediate weight loss due to the loss of fluids, water retention. After this initial milestone, however, real fat loss may come no earlier than a few weeks.
INCREASED FEELING OF THIRST
Being in ketosis can result in an increase in thirst arising from the lack of excess fluids. Increasing blood ketone levels can also lead to fatigue and a deficit in electrolytes. Those two conditions will lead to problems if not paid.
Studies on keto diet in athletics has indicated that athletes have found an elevated risk of vomiting in the kidney stones.
You will then still drink lots of water and see a doctor if the signs of dehydration, such as severe fatigue or very dark-colored urine, occur.
By following the keto style most of the time I can drink the recommended amount of water naturally and without problems. However, I found it very useful to help me through one of the many free apps that can be downloaded. Soon I will also publish an article dedicated to the compensation of electrolytes and minerals that we will naturally lose together with the water retained in the tissues.
MUSCLE CRAMPS AND SPASMS
Muscle cramps may occur as a consequence of fluid loss and if this is not adequately compensated. Electrolytes are used to send electrical signals between cells. A deficiency or imbalance in this substance can lead to inefficient communication between cells, causing muscles and spasms to contract.
Those who follow the ketogenic diet must make sure that they are getting enough electrolytes from the food they eat to avoid muscle pain and other symptoms.
Electrolytes include calcium, magnesium, potassium and sodium. These foods can be taken on a balanced diet, however, if you experience these symptoms it will be good to consult your doctor to ask for recommendations for supplements or a review of the food diary, to ensure that the cause is not in excessive protein consumption, deficiency of vegetables, etc.
Personally, I have never experienced a headache going into the keto style. However, they may arise as a consequence of the reduction in carbohydrates consumed, in particular sugar. Headaches could also be a consequence of dehydration.
Although it is possible for some to experience headaches throughout the first week of keto, it is interesting to note that some research has shown that this same diet is a potential treatment for chronic migraines and headaches (sources: 2017 , 2018 ). It will be interesting to see if there will be further research confirming this hypothesis.
In the early stages of the ketogenic diet it is possible to feel weakness and weakness. This happens in the interplay between the consumption of sugar and that of fat. The body is in shortage of carbohydrates to be transformed into energy and is not yet ready to use fats at maximum power. This will only be a phase, as soon as the switch between carbohydrates and fats takes place you will feel light and full of energy.
Every time we change our diet we are at risk of complications in the stomach or intestines. Switching to keto style is no exception to this rule.
To reduce the risk of these complications it will be necessary to fill up on liquids and avoid the risk of dehydration. You will also need to eat fiber-rich vegetables and avoid dairy products for at least the first two weeks.
CHANGES IN THE SLEEP CYCLE
This is also a symptom that I have not felt in the least. However, it is possible that the ketogenic diet may end up disturbing an individual’s usual sleep cycle. It will be possible to have difficulty falling asleep or not sleeping all night for a first period. It is not necessary to be alarmed. These symptoms will disappear as the first few weeks go by.
It is the most famous side-effect in ketosis treatment. That occurs is that the ketones are expelled by the sweat and breath from the bloodstream.
Between the ketones accused of poor breath, benzophenone, acetone, and acetophenone.
My real impression is the one with a sour mouth tasting. I have never come across bad breath. There is no way to lower the breath from ketosis, however. This will change with the passage of time. Check the ingredients and calorie intake if you want to use gums or mints to mask your breath.
INCREASE IN CONCENTRATION ABILITY
Many people, after an initial phase in which it will be possible to experience difficulty concentrating, following the keto style in the long run feel greater mental clarity and high concentration ability.