10 Signs That You Might Be In Ketosis
Republished with permission from Authority Nutrition. Original article here. CHECK OUT SOME OF MY OTHER FAVORITE LOW CARB KETO RESOURCES: 10 Signs that you Might be in Ketosis The ketogenic diet is a popular, effective way to lose weight and improve health. When followed correctly, this low-carb, high-fat diet will raise blood ketone levels. These provide a new fuel source for your cells, and cause most of the unique health benefits of this diet (1, 2, 3). On a ketogenic diet, your body undergoes many biological adaptions, including a reduction in insulin and increased fat breakdown. When this happens, your liver starts producing large amounts of ketones to supply energy for your brain. However, it can often be hard to know whether you’re “in ketosis” or not. Here are 10 common signs and symptoms of ketosis, both positive and negative. 1. Bad Breath People often report bad breath once they reach full ketosis. It’s actually a common side effect. Many people on ketogenic diets and similar diets, such as the Atkins diet, report that their breath takes on a fruity smell. This is caused by elevated ketone levels. The specific culprit is acetone, a ketone that exits the body in your urine and breath (4). While this breath may be less than ideal for your social life, it can be a positive sign for your diet. Many ketogenic dieters brush their teeth several times per day, or use sugar-free gum to solve the issue. If you’re using gum or other alternatives like sugar-free drinks, check the label for carbs. These may raise your blood sugar levels and reduce ketone levels. The bad breath usually goes away after some time on the diet. It is not a permanent thing. Bottom Line: The ketone acetone is partly expelled via your breath, which can cause bad or fruity-smelling breat Continue reading >>
How Do You Know If You're In Ketosis? : Xxketo
by geekaleek5815 30/F/5'9" SD-06/19/17 SW-320 CW-316 GW-279 I know that if you're eating <20 net carbs a day, you're virtually guaranteed to be in ketosis, but according to almost everything I've read, the upper limit of carb consumption that still allows for ketosis is as high as 50 for some people. So if someone is initially starting their keto journey in between those numbers (my goal net carbs is 25, max is 30 -- I haven't hit my goal yet but I haven't gone over my max either), how do they know when they're in ketosis? Is it just a matter of waiting to see what the scale does, and reducing carbs more if you don't get the results you want? I am in week 2 and still very much going through the adaptation process, and how I feel seems to vary pretty widely from day to day. Some days I have felt great, although somewhat hungry. Yesterday I was anxious/irritable/generally emotional (it felt like the day before SW, even though I still have 2 weeks left in my cycle); today I'm headachey and exhausted. From what I've read from veteran ketoers, ketosis generally equals feeling great - so if I feel kinda cruddy, does that mean I'm not in ketosis? Continue reading >>
I Want To Try Keto But I Don't Know Where To Start?!
After almost a year and a half of doing keto, I STILL don't feel qualified to really answer this question. I am constantly learning new things every day. So I've crowd-sourced this post. Thank you to everyone who helped me! Firstly, the best place I can recommend is Reddit. If you have never used Reddit before, it's an online forum dedicated to thousands of different subjects. The keto subreddit is a great source of information for people starting out. Go read the FAQ and if you have any questions you can search the sub, because chances are, your question has been asked before. Ketoscience is a great place to go if you want to get to the scientific stuff regarding low carb and ketosis. I posted about starting my personal keto journey here and here. Go give it a read. I talk about some of the things that helped me when I started as well as how keto has improved my health. 1. Everything you know about food/nutrition is [probably] wrong. Educate yourself. This is a big one. So many people put their health in the hands of others. This is so obviously not working. We need to start taking responsibility for what we do to our bodies. Your doctor cannot prescribe a magic pill that will make you healthy in 20 minutes. When I started doing keto I read everything I could get my hands on. Then I started being able to filter the good from the bad. Suggested reading list: 2. Learn to cook. Keto is not impossible if you can't cook but it's a lot harder. Cutting out processed foods and eating more whole food is much easier if you are willing to spend some time in the kitchen. My husband and I use our cooking time as couple time - we listen to audiobooks or music while we cook. It becomes something you look forward to. 3. And then the next thing would be RECIPES RECIPES RECIPES. Start c Continue reading >>
How To Know If You Are In Ketosis Without Strips.
To know whether or not you’ve entered ketosis you can measure your blood ketone levels. But how to know if you are in ketosis without strips? Well, we’re already mildly ketogenic after an overnight fast. Once our liver glycogen stores have been depleted we begin to produce ketone bodies at an exponential rate. Despite that, it doesn’t mean that we’ll be utilizing them efficiently. If we’re not adapted, then our brain and muscles won’t be able to put those ketones into use. Nutritional ketosis begins if our blood ketone levels are over 0.5mMol. To indicate that, you can use either urine strips like Ketostix. There are also breath takers. The most optimal range for ketosis is between 0.5 and 3 mMol. Ketoacidosis occurs over 10mMol, which is quite hard to reach. It usually happens with people who are diabetic or after excessive alcohol consumption. But there are a few problems with measuring ketones. Having elevated levels of ketones doesn’t mean you’re in ketosis. These urine strips are expensive and taking several measurements a day is very costly. That’s why there’s another way how to know you’re in ketosis without strips. Like said, elevated ketone levels doesn’t necessarily mean ketosis. It might even be the opposite. If we’re not putting ketones into use, then we’re probably urinating it out. That’s why urine strips are not ideal. What we want to know as well is our blood sugar levels. Glucose and ketones are contradicting fuel sources. If one is elevated, then the other has to be decreased. If we have high blood sugar levels, then we won’t be able to use fat for fuel. We definitely won’t be in ketosis. Quantifying is great because it gives us an accurate interpretation of our condition. However, we shouldn’t get stuck with the dat Continue reading >>
Q. What’s this “Keto Diet” all about, anyway? A. The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. It has a lot of health advantages compared to the standard western diet. Most people do keto because of the weight loss, but it also has other health advantages like lowering risk for heart disease, diabetes, cancer, stroke, and much more. (source) Q. Okay, low-carb. Got it. So how many carbs can I consume in a day? A. That actually depends. It varies per person, but standard protocol states that you should have less than 50g of carbs per day, but try for less than 20g of carbs per day if possible. (source) Q. But wait! You said this is a high-fat diet. Isn’t fat bad for you? A. No! Well, not if you’re eating the right kinds of fat. The idea that “eating fat makes you fat” has been a huge misunderstanding in our modern diets. On the Keto diet, you are encouraged to eat monos and saturates (like butter, olive oil, and coconut oil) for fuel and to limit high polyunsaturated fats (like soy, corn, and cottonseed oils). (source) Q. Hmm…okay, I’ve got it. But I’m used to eating bread, chips, and pasta. So where do I start? A. Step 1 is to start looking at the labels on every food item that you purchase. Go through your cabinets and collect all of those high-carb foods. The cereal, the crackers, the candy, the soda. It’s got to go. Then head out to the grocery store with a meal plan. You’ll want to stock up on leafy green vegetables, chicken, beef (the fatty varieties), eggs, seeds and nuts (play close attention to the nutrition labels), fish, full-fat dairy (again, play close attention to added sugar on the labels), and other keto-friendly foods. Pick up some avocados. And bacon. Do NOT forget about the bacon. Q. I can do that! Bu Continue reading >>
Is The Keto Diet Safe? 10 Myth-busting Arguments For The Safety Of Ketosis
Is ketosis safe? The truth is that we can’t say for certain that it is 100% safe. Humans don’t understand everything under the branch of nutritional science and probably won’t for a very long time. As an individual, the only thing you can do is take a look at the research yourself and form your own conclusion. Personally, through the reading I’ve done and the experience I’ve had with the Keto diet, I’ve formed my own conclusion that ketosis is safe. Could I be wrong? Absolutely. But I could also be right. I’m willing to take that risk in order to follow a diet which could maximize longevity, well being and function. My personal conclusion shouldn’t matter to you though. You need to do your own research and come to your own conclusion. I’ve put together this post to organize all of the issues surrounding the safety of ketosis so that you can make your own decision. In trying to prove something to be safe there are two ways to go about it. Disprove the claims of danger Show evidence which may be correlated with safety This article will dispel the top 10 claims people make in an argument to label ketosis as dangerous. Like I said, the science on ketosis is still quite immature. The following data is not meant to 100% prove or disprove the safety of ketosis. It’s merely the information we have available today which can help us form a nutritional strategy we feel is best for ourselves. I’m not a doctor or a researcher. The following information is material I’ve collected in my attempt to feel confident following a Keto diet indefinitely. Most of it is sourced from doctors or authors although I have also included anecdotal accounts from experiences posted on message boards and Reddit. I know, much of the information here isn’t sourced directly from s Continue reading >>
Physical Signs To Know You're In Ketosis? - Keto
Physical signs to know you're in ketosis? I'm on my 3rd day of keto (even though i cheated on the first day) and have been hovering around 20-25g of carbs a day. I was wondering if there are any "signs" that that you guys have noticed that reassures you that you're in ketosis. I had a metallic taste in my mouth whenever I woke up and my friends would sometimes comment on my breath. 30/F/5'6" | SW: 266 | CW: 180 | Nxt Goal: 175 If you cheated on the first day then this is the second day of keto. Just saying. I started it Monday, so this is my third day, not including Monday. I've been in ketosis a week now and haven't had any of the physical 'symptoms' people talk about. I think it's just different for everyone! 28/M 5'8" | SW 318 lbs | CW: 316.8 | GW: 200 I have uber ammonia sweat when i work out. I smoke so i don't notice the breath really (my mother has, asking me if i was drinking hahaha). And the pee can get a bit funky, but not too strange for me. Anyone when starting keto find themselves sweating a lot more than usual? Is it part of "keto flu"? Its weird that you say that because i found myself unusually moist after my run this morning. After about a week for me, it was: slightly bad breath, smelly pee and some wicked strange BO. Continue reading >>
Reddit Keto Recipes
The Internet It Just Gives and Gives and Gives. I cant wait for you to try it. It's time to reunite with your family and friends, and enjoy delicious food. Savory Keto Bread Recipe. Find a proven recipe from Tasty Query! There is no ... and keto friendly. Lets EAT! Good alone or as a topper on burgers or hotdogs. Healthy high fat dessert for Atkins or keto. We make keto simple and inspiring. | Tasteaholics.com Thanksgiving is just around the corner! reddit keto diabetes,Secret not to tell anyone.. ... More Diabetes reddit keto diabetes Recipes. Join us here at My Keto Kitchen for delicious food ideas and unique recipes for people who know the benefits of Low-Carb, High-Fat Eating 20 printable recipes for savory, citrus, bacon and sweet. Keto Baked Avocado Recipe Ideas I have a couple of Keto Baked Avocado Recipe ideas that you are going to love! Recipes for keto cheesecake reddit in search engine - at least 15 perfect recipes for keto cheesecake reddit. All of our Keto recipes have simple instructions and detailed pictures. Find a proven recipe from Tasty Query! Latest Reddit news on Ask Me Anythings & subreddits such as The Donald, politics & world news plus more on Alexis Ohanian and Serena Williams' relationship. reddit keto diabetes,We offer products that help you solve your health problems.. Get started now! reddit keto diabetes,Why Do Not Click To Get it. Keto Stuffing Recipe Made with Savory Keto Bread OH! Perfect for ... Peace Love and Low Carb. ... Reddit 1. The Keto Diet, or Ketogenic Diet is a high-fat, moderate protein, low-carb diet good for weight loss and more. I am so excited to share this amazing Keto Stuffing Recipe Made with Savory Keto Bread!! Recipes for keto cheesecake reddit in search engine - at least 15 perfect recipes for keto cheesecake reddi Continue reading >>
How To: Get Started On The Ketogenic Diet
Hey everyone! When I first started the ketogenic diet I did lots and lots of research, which I highly recommend for everyone to do. Below you will see all the resources I used and still use to have success with the ketogenic diet. To learn more about my journey, tips, advice, and over 100 EASY low carb recipes check out my first book, Simply Keto. Educate yourself Learn about how ketosis works, what foods to eat and other helpful advice. I highly recommend reading Keto in a Nutshell and Reddit’s FAQs which are both linked below from Reddit. Set up your macros by visiting to the Keto Calculator! Easily calculate your personalized macros here! (The keto calculator is also linked in the top menu on the homepage, so feel free to revisit it anytime for easy calculations!) Remember, the macros you calculate will be a starting point. Feel free to make adjustments as needed to find what works best for you! Food Diary – Tracking Macros Sign up/Log in to MyFitnessPal (aka MFP – which is FREE!) You can also use LoseIt, but I really love MFP! Once logged in, click on goals, then customize and use your personal macros from the Keto Calculator to update your new goals! While you are logged in to MFP, go to community, and groups and find the Keto group! Having a support system is a HUGE benefit. There are lots of people there willing to help keep you on track and encourage you, so add some Keto friends! You will also get to see what other people are eating and get some great meal ideas. You can change your diary settings to friends only or public if you want to share your food logs. (I HIGHLY recommend sharing your food logs because it holds you accountable!) Log your food every day. I absolutely hated logging at first but after two weeks I got used to it. MFP has a barcode scan Continue reading >>
No Keto Flu, No Signs Of Ketosis : Keto
This is not the average keto flu/ketosis question. I have been eating under 20 net carbs per day since December 26th. I haven't consumed excessive protein. I've lost exactly 10 pounds as of this morning. Even without testing, I should be fairly confident that I am in ketosis. My first point is that I never experienced any form of a keto flu, even without supplementing electrolytes. I have actually felt consistently better since day one. On one hand, I am eating nutritious foods, so maybe I escaped needing supplements. On the other, I felt SO AWFUL on my previous sugar laden diet with cigarette smoke filled lungs that it seems impossible to have felt WORSE after switching to keto and quitting smoking. Is it possible that the reason I skipped the flu is just an issue of relativity? As far as the signs of ketosis, I have no way to really tell besides blind faith in eating under 20 grams per day. I can't tell by a smell in my urine, because my urine smells like honey smacks cereal when I drink any amount of coffee. I can't tell by my breath, because I have always battled with massive tonsil stones that smell like death. I can't really tell by reduced appetite or cravings, because I have a long history of disordered eating that has severely affected my sense of hungry/full/craving. I'm not exactly complaining. I feel great and I'm losing weight. I just wish I had a definite answer without having to spend money on testing. Anyone else have absolutely zero signs or symptoms of ketosis, but still had positive testing experiences or significant weight loss? Continue reading >>
The Ketogenic Diet Vs The Atkins Diet: Is Ketosis Better Than Atkins?
It’s not uncommon for the ketogenic diet and the famous Atkin’s Diet of the 1990’s to get lumped into the same conversation as one and the same. But are they actually different, and is one healthier than the other? Which is more impactful over the long term? There are definitely differences between the two diets, and the real comparison might surprise you! But first, let’s step back and look at them individually. The Ketogenic Diet The ketogenic diet was founded all the way back in 1924 by Dr. Russell Wilder at the famous Mayo Clinic. The diet was initially used because it was discovered to be highly effective in treating epilepsy. The principles of the ketogenic diet are based on eating a specific percentage of macronutrients: high fats (60%), adequate protein (35%), and low carbohydrates (5%), to force the body to use what are called “ketone bodies” for energy. In the absence of carbohydrates for an extended period of time, our liver converts fats into fatty acids and ketone bodies, also just simply called “ketones.” Ketones can then be processed into ATP, which is the energy currency of the cells. Now, an elevated level of ketone bodies in the blood leads to a state known as nutritional ketosis. Benefits of the Ketogenic Diet There are several ways the ketogenic diet can help the health and lifestyles of those who follow it. Here are some of the biggest advantages: Blood Sugar Stabilization The ketogenic diet actively helps to lower glucose levels and improve insulin resistance. Without having frequent carbohydrate intake, blood sugar levels can stabilize more rapidly. Trigger Fat Burning Ketogenic diets can also be very effective for fat loss because they ultimately reset your body’s “enzymatic machinery” to burn fat as its primary fuel source Continue reading >>
The Diet Trend Reddit Is Obsessed With (and Whether It Will Work For You)
If we know anything about dieting and losing weight it’s that though the method is extremely simple (more calories out than calories in), the execution can be incredibly difficult. So difficult, that on the extreme high end, some studies have shown that 95% of diets fail. This is true in other areas of life, to be sure. What we know we should do for ourselves is simple: exercise every day, complete all the tasks at our jobs, save money instead of spending it, quit smoking or drinking to excess — we know all the right things to do, the knowledge we lack is how to get ourselves to take the right actions. To this end, a community on Reddit has become more and more popular by working through a diet that claims to work not just because it accomplishes the simple goal every diet accomplishes (helping people eat less calories than their body expends, resulting in weight loss) but because it helps people feel satisfied enough with what their eating that they can actually stick to it. It’s called Keto and it’s basically a high fat, low carb diet. What excites most people about this is that it’s a diet you can eat bacon on. Yup. Bacon. Advocates of the diet say that by strictly avoiding carbs (keeping their intake between 0-50g per day), they force the body to burn fat for energy rather than it’s preferred source of energy, glucose. Also, because you are not spiking your insulin levels with carbohydrates, you will crave less food. Some Reddit users have seen big progress using keto, like this girl: And this couple: Many people say the difference between keto and other weight loss strategies they’ve tried is that they’re able to keep up with the diet because of the satisfying meals they can make. For instance, look at this delicious keto meal: And keto calzones And Continue reading >>
10 Things I Wish I Had Known Before Starting The Keto Diet
10 Things I Wish I Had Known Before Starting The Keto Diet Thinking of starting on the ketogenic diet? Here are 10 thinks I wish I had known before I started. A few days ago I posted a progress photo of myself on my Instagram. In just 2.5 months on the keto diet, Im feeling so much better and have lost 26lbs. A lot of my PCOS symptoms have disappeared and my hormones are slowly returning to normal levels instead of being out of whack from the PCOS. Its super exciting to be seeing this progress in my own body! In case you missed it, heres that photo! (And sorry about the big watermark, but I dont want to end up on a sketchy ad anywhere.) Isnt it crazy how much difference a few lbs makes? This post contains affiliate links. Sustaining the Powersis a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. When you usethese links to make purchases, I earn a portion of the sales at no extra cost to you. Thanks for helping to keep our pantry stocked! <3 1. Definitely go read the FAQ over on Reddit at r/keto . They have a ton of great advice and many people there have been doing this diet for quite a while. Its actually where my doctor sent me to find out more info. Reddit is an interesting online community sometimes scary, sometimes crazy but the keto community over there is the most welcoming and supportive that youll ever find. They have daily check-in threads too that really help keep you on track. 2. Be sure and use the keto calculator here to figure out your macros. Macros which is short for macronutrients, are the amounts of fat, carbs, and protein your individual body needs. The calculator will make sure youre getting the right a Continue reading >>
Should You Have Cheat Meals On A Ketogenic Diet?
Damn does that cake look good! Cheat meals. Everyone thinks about them when following any diet, and the ketogenic diet is no exception. You might be wondering if you should have cheat meals while going keto. Is it worth it? Is it okay? Will it mess up your progress completely? Intellectually, why would you want to eat something that isn’t in line with your goals or your health? Let’s face it, cheat day meals are bad for you. We know it. The ketogenic diet is simple, but not always easy, and there are some grey areas, so lLet’s talk a little bit about what happens when you have cheat meals and whether or not they’re worth it. You might know people who do low-carb long-term and schedule cheat meals in at regular times, such as on the weekends or set days each month. While this creates a healthy mindset around not needing to be perfect, things are a little different with the ketogenic diet. Since keto is stricter than other low-carb diets, (see our post on keto vs. Atkins) it’s more tempting to have cheat meals. However, the effects of them can be more dramatic. Disadvantages of Cheat Meals on the Ketogenic Diet Here are some consequences of having cheat meals. These are things to consider before flying off the deep end with some emotional eating. Let’s get the big one out of the way first, Cheating Takes You out of Ketosis Since cheating on the keto diet more than likely will take you out of ketosis—especially if the cheat meal or snack is carb-heavy—you have to be prepared for this fact. Know that it’ll likely set you back some and take some time to get back into a ketogenic state. When you have eaten what you suspect was a “cheat meal,” put it to the acid test, and test your ketone levels. People are often surprised that they stay in ketosis after Continue reading >>
Keto-ers: I've Dropped Out Of Ketosis, Don't Know Why. Please Help! (please Forgive Formatting) : Keto
by azurephoenix F/34/5'6 | Started Keto 1/6/15 | SW: 249 | CW: 193 | GW: 148 Edit: Thank you to everyone who replied! After reading all of the comments I think I've got it now. I'm going to drop the ketostix, if I'm keeping to my macros I'm in ketosis. I need to seriously up my water intake, increase sodium, and eat more fat to satisfy if still hungry. So, in short, KCKO. Thank you again, and hopefully I'll have the neve to do progress pics soon. The title says it. I need help. I've been lurking on r/keto for a while (at least a year) but finally buckled down and started it on January 6th of this year. The first two weeks went awesome! I was full of energy I hadn't had in ages, my usual afternoon energy lull was completely gone. I could smell a change in my urine, but no acetone breath to be noted. I was full at all times, and some days even had to struggle to eat over 1000kcal. Keto Sticks were reading purple. The past week and a half its all changed. My energy has dropped, I'm hungry a lot, urine odor is back to non-existent, keto sticks are reading pale at best. My Stats: 33yr female, 5'5, SW 248, CW 233, GW 148My Macros are: 1627 kcal, 136 fat, 75 Protein, 25 carb. 76/18/6 This is a simple breakdown of the past four weeks macros and meals: Week 1 66/25/9 Breakfast was a variation of BPC, 2 hardboiled eggs, 6 slices of bacon. Lunch was Roast chicken, steamed broccoli, cheese, peppers. Dinner was usually Shell-less taco meat base, cheese, lettuce, peppers, and sour cream. Snacks would included almonds, string cheese, celery and peanut putter, pistachios, (while PMS-ing I also snacked on pork rinds and cream cheese). Week 2 67/24/9 Breakfast was an egg omlette muffin (2 eggs, spinach, cheese, chives), 2 slices of bacon, and sometimes BPC. Lunch was roast chicken, caul Continue reading >>