The 4 Ketosis Symptoms You Should Be Looking For
Ketosis is the condition in which your body begins burning fat instead of carbs for its energy source. The benefits of ketosis range widely, but some of the best include: fat loss increased endurance less cravings shredded physique neurological optimization But how do you know when you’re in ketosis? Are there symptoms that you’re in ketosis? Is there a way to “feel” like you’re in ketosis? Obviously the best way to see if you’re in ketosis is to test you breath, blood, or urine. However, we’ve constructed the following list to help you detect the signs that you’ve transitioned into ketosis and turned your body into a fat burning machine! If you’ve been on the Ketogenic Diet for at least a week, run through this list of ketosis symptoms, and see if they fit what you’re experiencing! 1. Ketosis Breath A popular report from many low-carb and keto dieters is that their breath is less than desirable. The smell has been compared to fingernail polish remover, which is believed to come from the presence of acetone. Acetone is, of course, a ketone body, and is also found in many brands of nail-polish remover. 2. Keto Flu After a life full of ingesting large portions of carbs for energy, dropping carbs and moving into ketosis can often result in ketosis symptoms known collectively as the “keto flu.” It’s not unheard to feel light-headed, fatigued, or anemic when your body runs out of carb stores and begins turning to fat for its fuel source. You might feel irritable, or short-tempered; this is your body’s natural reaction to having sugar removed. Much like an addict in rehab, when you cut out mass amounts of processed sugars, you turn into a bit of a monster. Ketosis symptoms also include nausea, or stomach aches. These can be caused by your stomach r Continue reading >>
The 11 Most Common Keto Side Effects
The 11 Most Common Keto Side Effects The ketogenic diet is a powerful new tool to hit the mainstream recently. This style of eating has substantial data behind it showing that it can boost fat-burning, reduce inflammation, boost cognitive performance, and more. What has not been covered quite enough are common keto side effects and how you can avoid them to make the best of this powerful eating style. Although there can be many different side effects that manifest while becoming keto-adapted, many of them stem from similar underlying issues. In this article, I outline what those underlying issues are, their related side effects, and simple strategies to overcome them so you can become keto-adapted as smoothly as possible. Three Primary Causes Although there are a variety of symptoms that can arise during keto adaptation, they mostly manifest from the same three underlying causes. Hypoglycemia (low blood sugar), Hypothalamic-Pituitary-Adrenal (HPA) axis dysfunction, and electrolyte/mineral deficiencies. While these three causes are seemingly different, they are actually all related. When becoming keto-adapted initially, your body has been running on sugar for years. When you suddenly switch to fats, your body has to essentially build the cellular machinery necessary to generate and utilize ketone bodies as a fuel source. This means that instead of generating tons of ketones from the very beginning, most people experience hypoglycemia for a period of time. With hypoglycemia comes a disruption in cortisol signaling which is what accounts for the HPA axis dysfunction. Finally, HPA axis dysfunction leads to an increase in secretion of minerals from the body in the urine. Together these three causes can create all kinds of side effects. Once you understand them, though, a lit Continue reading >>
The Fat-fueled Brain: Unnatural Or Advantageous?
Disclaimer: First things first. Please note that I am in no way endorsing nutritional ketosis as a supplement to, or a replacement for medication. As you’ll see below, data exploring the potential neuroprotective effects of ketosis are still scarce, and we don’t yet know the side effects of a long-term ketogenic diet. This post talks about the SCIENCE behind ketosis, and is not meant in any way as medical advice. The ketogenic diet is a nutritionist’s nightmare. High in saturated fat and VERY low in carbohydrates, “keto” is adopted by a growing population to paradoxically promote weight loss and mental well-being. Drinking coffee with butter? Eating a block of cream cheese? Little to no fruit? To the uninitiated, keto defies all common sense, inviting skeptics to wave it off as an unnatural “bacon-and-steak” fad diet. Yet versions of the ketogenic diet have been used to successfully treat drug-resistant epilepsy in children since the 1920s – potentially even back in the biblical ages. Emerging evidence from animal models and clinical trials suggest keto may be therapeutically used in many other neurological disorders, including head ache, neurodegenerative diseases, sleep disorders, bipolar disorder, autism and brain cancer. With no apparent side effects. Sound too good to be true? I feel ya! Where are these neuroprotective effects coming from? What’s going on in the brain on a ketogenic diet? Ketosis in a nutshell In essence, a ketogenic diet mimics starvation, allowing the body to go into a metabolic state called ketosis (key-tow-sis). Normally, human bodies are sugar-driven machines: ingested carbohydrates are broken down into glucose, which is mainly transported and used as energy or stored as glycogen in liver and muscle tissue. When deprived of d Continue reading >>
What Is Ketosis? Hint: It Can Help You Burn Fat & Suppress Your Appetite
We’ve longed been told that calorie restriction, increasing exercise and reducing dietary fat intake are the keys to weight loss. But, if you’ve ever attempted to control your weight by subsisting on fewer calories — especially from mostly bland “diet foods”— you’re already probably aware that this typically produces minimal results and is extremely hard to stick with long-term or consistently. Considering the high rates of obesity now facing most developed nations — along with an increased risk for health conditions like diabetes or heart problems as a result — researchers have been anxiously working on how to suppress appetite and achieve weight loss in a healthy, sustainable manner. The keto diet has emerged over the past several decades as one potential answer to this large-scale weight loss problem. (1) While there are some differences in opinion, depending on who you ask, regarding the best approach to very low-carb dieting, studies consistently show that the ketogenic diet (also called the keto diet) produces not only substantial weight loss for a high percentage of people who adhere to it, but also other important health benefits such as reductions in seizures, markers of diabetes and more. The keto diet revolves around eating foods that are high in natural fats, consuming only moderate protein and severely restricting the number of carbs eaten each day. Even if you don’t have much weight to lose, entering into a state of ketosis can be helpful for other reasons — such as for improved energy levels, mental capabilities and mood stabilization. What Is Ketosis? Ketosis is the result of following the ketogenic diet, which is why it’s also sometimes called “the ketosis diet.” Ketosis takes place when glucose from carbohydrate foods (like Continue reading >>
How Do I Know If I Am In Ketosis?
[Some of the links in this post are affiliate links. If you choose to purchase something by using one of those links, I may receive a small financial compensation, at no cost to you.] Ketone testing strips are not reliable, so it can often be difficult to know if you are in ketosis, especially, if you are not losing weight as quickly as you had hoped. Weight loss isn't a sign of being in ketosis, so even if the scale isn't moving, you could still be using dietary fats to fuel your daily activities. To put your mind at ease, we have put together a list of the signs and symptoms of ketosis for you, as well as advice on what you can do to be more comfortable during Atkins Induction. "How do I know if I am in ketosis?" I have been getting quite a few emails and comments lately from people who have been asking me if they are in ketosis. After a bit of discussion back and forth, the conversation usually reveals that: 1) The ketone strips that Dr. Atkins recommended are only turning pink; and 2) They are not losing much weight. Both of the above ideas show a misunderstanding about: the purpose of ketosis weight loss and low-carb diets So, I went searching through the archives to see what I had already written on the topic. During that extensive search, I found this old post on how to tell if you are in ketosis. This post was originally written in 2012. It contained a bullet list of symptoms that could help you know if you are in ketosis. It also explained what you can do to ease the symptoms and make yourself more comfortable while going through the change. I decided that since so many of you are struggling and don't know if you are in ketosis, or not, I would give the post a major overhaul. I wanted it to accurately reflect what we know about ketosis today. Many people believ Continue reading >>
What Is Keto Flu? (plus 6 Ways To Cure It)
You’re tired and dizzy, you crave sugar, bread, pasta, and your mind wanders like crazy. You just started a ketogenic diet (or a Paleo or other low carb diet) and you’re suspicious if your new diet is making you feeling this crappy. Removing carbohydrates from your diet all of a sudden may well be the reason why you’re barely able to concentrate on this sentence! This can happen even on a Paleo diet if you remove too many carbs from your diet. And all this feeling of crappiness is due to something people call Keto Flu (or Carb Flu). Read on to find out what is keto flu, how long keto flu lasts, and of course, how to cure keto flu. (CARB FLU = KETO FLU) KETO FLU INFOGRAPHIC – please pin! Please feel free to pin and share this infographic about the keto flu. WHAT IS KETO FLU? Keto flu describes the flu-like symptoms that people starting a low-carb diet often experience. These symptoms are caused by your body being too used to receiving carbohydrates from the food you eat and not being able to change your body’s energy source when you stop eating carbs. (If you’re interested in the science, then this article provides a very detailed explanation of why keto flu happens.) Some people explain keto flu as symptoms resulting from withdrawal from carbohydrates (think drug addiction here). And indeed, there are studies showing that sugars (which are a form of carbohydrates) can cause drug-like additions. But don’t panic if you think you have keto flu. I’ve listed several ways to shorten that period of feeling crappy below. WHAT ARE THE SYMPTOMS OF KETO FLU? If you just started a low carb or ketogenic diet, then you might experience keto flu symptoms like: Fatigue Sugar cravings Dizziness Difficulty focusing (or Brain Fog) Nausea Difficulty Getting To Sleep Irritab Continue reading >>
10 Signs And Symptoms That You're 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. 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. The ketone acetone is partly expelled via your breath, which can cause bad or fruity-smelling breath on a ketogenic diet. Ketogenic diets, along with normal low-carb diets, are highly effective for losing weight (5, 6). As dozens of weight loss studies have shown, you will likely experience both short- and long Continue reading >>
Am I In Ketosis? The Symptoms And Signs Of Ketosis.
One of the questions people who are new to the LCHF (keto/ketogenic/low carb) diet frequently ask me is: how do I know if I’m in ketosis? What are the main signs of ketosis? Everyone’s different and while some may experience all of the symptoms of ketosis, some might only feel a couple of them. Some feel none at all. There are basic signs and symptoms that indicate that you’re in ketosis. But please note that I’m differentiating between the signs of keto flu (covered in the post I’m linking to) that many experience in the first days of a ketogenic diet, and the feeling of being in ketosis when the flu has subsided: Dry mouth (eat more salt and drink more water to alleviate this). See my keto breath article here. Weight loss. Yay! Metallic taste in your mouth or a strange taste in the back of your throat. Some describe it as fruity or a little sweet. A kind of “buzzing” feeling that’s hard to describe. Almost euphoric at times. Different kind of urine smell, stronger too! “Ketosis breath” – It can range from being a little sweet to being almost like you’ve had a drink of alcohol. Less appetite. You can go for hours without eating and don’t feel very hungry. Increased energy. If you don’t experience it try to eat more fat. Also, drink more water and watch your electrolytes. A ketone strip you pee on shows a positive result. There are also blood ketone meters, or the popular ketone breath test, that give a more specific result. (Pro-tip: If you get the pee strips, cut them in half ) But do note that even with a positive pee strip it’s not 100% certain that you’re in ketosis. A very dark positive result may only indicate that you’re dehydrated. For me personally, the main signs of ketosis are hard to miss. I just feel different! It’s hard Continue reading >>
10 Signs and Symptoms That You’re in Ketosis On a ketogenic diet, your glucose levels fall, lipase (pancreatic enzyme) releases stored triglycerides, fatty acids travel to the liver and your liver produces ketones. Ketones are a source of energy, when the body utilizes fat stores for fuel instead of carbohydrates. Ketogenic diets are becoming increasingly popular for weight loss and energy and consist of low-carbs, no processed foods, and high fats. This change in diet provides a new fuel source for your cells, which causes your body to undergo biological adaptations such as reduced 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: 1. Bad Breath You may experience stinky breath once you reach full ketosis. In the process, you may actually report a fruity smell but a weird taste when you first begin to produce ketones. This is caused by elevated ketone levels. The specific culprit is acetone, a ketone that exits the body in your urine and breath.While this side effect may be less than ideal for your social life, it can be a positive sign for your diet. If you’re using gum or other alternatives like sugar-free drinks, check the label for carbs and artificial sweeteners. These may raise your blood sugar levels and reduce ketone levels. The bad breath usually goes away after about a month and is not a permanent symptom. Trying chewing Xylitol gum to freshen your breath! 2. Weight Loss Ketogenic diets, along with other low-carb diets, are highly effective for losing weight. Specifically, your body is burning fat rather than muscle or carbs. As dozens of Continue reading >>
How To Tell If You Are In Ketosis Without Strips
A ketogenic diet is having a minor resurgence as of late, surpassing low carb diets for fat loss. The idea of keto dieting is to use all of your bodies glucose reserves and burn ketones for energy. The body eventually reaches a state of ketosis from the result of reducing your net carb intake. People who are new to a low carb high fat, ketogenic diet often ask what are the signs, symptoms and how to tell if you are in ketosis without strips. If you’ve never been in ketosis before then you may not even realize you are in it. The human body is quite remarkable being able to switch from burning glucose for energy to ketones. Your body experiences many physiological adaptions, including a decline in insulin and breakdown of fats. While Ketosis may be confirmed by urine ketone sticks and blood ketone tests, it is not always practical or convenient. You may be at work, out to eat with friends and don’t need the hassle of measuring your blood or urine levels of ketones. There are many small signs and symptoms of ketosis which can help your analysis. Sleep and Ketosis No matter what type of diet you follow, after a good nights sleep you are already in light ketosis. While you have fasted for over 8 hours you are on your way to burning ketones. 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. We will not be able to effectively use ketone bodies for our muscles, brain, digestive system if we are not keto-adapted. When following a ketogenic diet some people may experience all symptoms of ketosis, some may only feel a few signs or none at all. If you are brand new to low carb high fat dieting then achieving the optimal fat burning state takes ti Continue reading >>
5 Common Keto Challenges—and How To Overcome Them
The transition from a high-carb diet to one that’s built around healthy fats can trigger some side effects. Here’s how to dissipate them. Unsplash/Eduardo Roda-Lopes The transition from a high-carb diet to one that’s built around healthy fats can trigger some side effects. Here’s how to dissipate them. Unsplash/Eduardo Roda-Lopes In the age of the “obesity epidemic,” more research than ever is focused on determining safe, effective, and long-lasting ways to help prevent or reverse unhealthy weight gain. And studies have found that one possible solution is following a very-low carbohydrate diet called the ketogenic diet. The keto diet drastically reduces the body’s supply of glucose—which is typically obtained from eating carbohydrate-heavy foods like grains and sugar—instead forcing the body to use fat for energy. That may sound similar to other low-carb diets, but there is one key keto distinction: Instead of a focus on lots of protein, the keto diet emphasizes healthy fats, mostly from keto-approved foods like coconut or olive oil, butter, meat, avocado, and eggs. For this reason, the keto diet doesn’t just help with weight loss. It’s also been shown to reduce the risk for diabetes or heart disease, protect against certain neurological disorders, and improve cognitive function. But that doesn’t mean that adopting the keto diet will be all smooth sailing, either. For many, the transition from a high-carb diet to one that’s built around healthy fats and plenty of vegetables can trigger some side effects. If you’re considering adopting the keto diet to help improve your overall health, be advised that you may run into one or more of the following challenges. The good news, however, is that most of these will very likely dissipate within severa Continue reading >>
How To Detect Ketosis
How can you tell if your low-carbing efforts have been effective enough to induce ketosis? Learn how to check your ketones! The state of ketosis The state of ketosis means that the body has switched from depending on carbohydrates for energy to burning fats for fuel. This means not only dietary fats (olive oil, guacamole, deep-fried pig ears), but also all the jiggly bits around your waist — clearly a desirable state for anyone looking to shed extra weight. When the body metabolizes fat, it generates molecules called ketones (also known as ketone bodies). As you restrict carbohydrate intake and amp up the dietary fat, more fat is metabolized and a greater quantity of ketones are created. Most of the cells in your body — including those in your brain — are able to use ketones for energy, although many people experience a few days’ adjustment period, often called the low carb flu. One of the varieties of ketones generated — acetone — cannot be used by the body and is excreted as waste, mostly in the urine and the breath. Conveniently, this makes it very simple to measure whether or not you are in ketosis. Upon entering ketosis, some people report a distinct change in the smell of their breath as a result of the extra released acetone. It could be “fruity” — it’s been likened to overripe apples — or even “metallic.” If you notice this happening during your first few days of changing your diet, it could be a good sign you’re in ketosis. The unusual smell isn’t anything dangerous, but it could be annoying. Drinking plenty of water should help, or get yourself some sugar-free gum. Most people report “keto-breath” diminishing after the first few weeks. Detecting ketones in urine The more accurate way — and the one we recommend — to check f Continue reading >>
What Is Ketosis?
"Ketosis" is a word you'll probably see when you're looking for information on diabetes or weight loss. Is it a good thing or a bad thing? That depends. Ketosis is a normal metabolic process, something your body does to keep working. When it doesn't have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. If you're healthy and eating a balanced diet, your body controls how much fat it burns, and you don't normally make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. It can also happen after exercising for a long time and during pregnancy. For people with uncontrolled diabetes, ketosis is a sign of not using enough insulin. Ketosis can become dangerous when ketones build up. High levels lead to dehydration and change the chemical balance of your blood. Ketosis is a popular weight loss strategy. Low-carb eating plans include the first part of the Atkins diet and the Paleo diet, which stress proteins for fueling your body. In addition to helping you burn fat, ketosis can make you feel less hungry. It also helps you maintain muscle. For healthy people who don't have diabetes and aren't pregnant, ketosis usually kicks in after 3 or 4 days of eating less than 50 grams of carbohydrates per day. That's about 3 slices of bread, a cup of low-fat fruit yogurt, or two small bananas. You can start ketosis by fasting, too. Doctors may put children who have epilepsy on a ketogenic diet, a special high-fat, very low-carb and protein plan, because it might help prevent seizures. Adults with epilepsy sometimes eat modified Atkins diets. Some research suggests that ketogenic diets might help lower your risk of heart disease. Other studies show sp Continue reading >>
Ketosis symptoms are a result of the way the body gets rid of the excess ketone bodies which build up in the blood stream when a person eats a low carb, ketogenic diet. In short, the body has three ways of dealing with excess ketone bodies: First, the muscles liver and brain can burn them for energy in the cells. Second, the body can breathe ketones out through the lungs. And third, the body can flush ketones out through the kidneys and urine. Legionella Testing Lab - High Quality Lab Results CDC ELITE & NYSDOH ELAP Certified - Fast Results North America Lab Locations legionellatesting.com The ketosis symptoms associated with the benign dietary ketosis caused by eating a low carb, ketogenic diet are not dangerous. They may differ for each individual, with the most common symptoms being: Ketosis breath, which has a fruity odor, and the person in deep ketosis may feel a sort of slight burning in the nose and a slight smell of ammonia. Dry mouth, which is alleviated by drinking more regular tap or bottled water. (Reverse osmosis water will make this worse.) In the first week of beginning a ketogenic diet, most people experience frequent urination followed by fatigue, as insulin levels come down, and the kidneys release extraneous water stores. Minerals such as sodium, magnesium and potassium are also lost with excreted urine, and it is the mineral loss that causes the fatigue. This can be offset by eating more salt, drinking more fluids, and increasing the intake of magnesium and potassium containing foods. (Dairy foods and avocados are high in potassium, and you can drink broth for more sodium.) A slight headache at first which goes away in a few days. This is usually a sign of not getting enough salt. Ketone bodies become detectable in the urine. Ketone bodies are molecu Continue reading >>
24 Benefits Of The Ketogenic Diet
You may have heard the term ‘ketosis’, ‘keto’ or ‘ketogenic diet’ thrown about in various health, weight-loss and sports performance blogs. The ‘keto diet’ is growing in popularity – especially in the circles I just mentioned. If you haven’t heard of these terms, or you’re still confused as to what exactly ‘ketosis’ is then have a listen to this podcast - -and make sure you tune in to the online keto summit that is happening right now at www.ketosummit.com Otherwise in a nutshell ketosis can be defined as a “metabolic state that happens when you consume a very low carb, moderate protein, high fat diet (or fast for extended periods) that causes your body to switch from using glucose as it’s primary source of fuel, to running off ketones. Ketones themselves are produced when the body burns fat, and they’re primarily used as an alternative fuel source when glucose isn’t available.” (Keto Clarity) In other words, you switch from being a sugar burner to being a fat burner. But I should point out that simply going on a low carb diet is often not enough to reach nutritional ketosis. Why would one want to do this? Well there are a lot of reasons, and I’m going to share 24 of them below. Note: If you already understand all the benefits of ketosis and want to delve into the nitty gritty of the how, why and what be sure to check out my article 'Everything You Ought To Know About Ketosis' and be sure to download my FREE one page Ketosis Cheat Sheet guide by clicking HERE. 1. Weight Loss Low carb, high fat diets have been used for centuries by doctors when working with obese patients. William Banting published the widely popular booklet titled ‘Letter on Corpulence Addressed to the Public’ in 1863. In this booklet he explained how he had sli Continue reading >>