The symptoms of entering keto are many and varied and may differ from one person to another, and it is not necessary that all of them appear on the ketogenic person.
There are certain signs by which one can confirm that the person remains in the state of ketosis, and these symptoms are not evidence of how bad the diet is for the person?, but they are evidence.
It helps the person follow the correct ketogenic path.
Symptoms of entering keto
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Bad breath
Bad breath is one of the symptoms of entering keto, once they reach the full state of ketosis, they experience bad breath.
Many people who follow the keto diet and similar diets, such as the Atkins diet, report that their breath smells fruity, and this happens due to high ketone levels.
Especially acetone, which is a ketone that exits the body through urine and breathing.
Ketogenic diet specialists advise brushing teeth several times a day or using sugar-free gum or sugar-free drinks to solve the problem.
Weight loss
Ketogenic diets are very effective for losing weight, so weight loss is one of the most important symptoms of going into keto, and as dozens of weight loss studies have shown, you will likely experience short- and long-term weight loss when switching to the keto diet.
Weight loss may occur during the first week of the diet, but it is the body’s loss of stored water and not fat loss.
Rapid weight loss usually occurs when you start following a ketogenic diet and severely restricting carbohydrates, so it is one of the most important signs and symptoms of entering keto.
Increased ketones in the blood
It is one of the very distinct symptoms of entering keto, as it is evidence of low blood sugar levels and an increase in ketones.
As you progress on the keto diet, you will begin to burn fats and ketones as main sources of fuel.
Ketosis can be measured by measuring ketone levels in the blood using a specialized measuring device.
It measures ketone levels by calculating the amount of beta-hydroxybutyrate (BHB) in the blood, which ranges from 0.5 to 3.0 mmol/L.
Ketone levels can be measured using a breath analyzer or urine strips.
However, they are not as accurate as a blood monitor.
Measuring ketones is Blood is the most accurate method of testing and is used in most research studies.
Anorexia
Not feeling hungry is also a symptom of entering keto, and some confirm that decreased hunger may be due to increased intake of protein and vegetables, in addition to changing hormones in the body, and ketones themselves may also affect the mind to reduce appetite.
Increase focus and energy
People often report brain fog, fatigue, and exhaustion when starting a low-carb diet.
This is called keto flu, but these symptoms quickly disappear, and focus and energy in the body increase.
This is one of the quickest symptoms of entering keto.
Not surprisingly, long-term ketogenic dieters often report increased clarity and improved brain function as a result of eliminating carbs and controlling and stabilizing blood sugar levels.
Fatigue and tiredness
When following the keto diet for the first time, a person experiences a number of side effects, including weakness and fatigue.
These effects last from two days to a week and perhaps more, and during this period, the body tries to adapt to fats and use them to produce ketones and rely on them as a main source of energy.
Short-term fatigue is a symptom of entering keto, and it can be overcome by taking nutritional supplements.
Short-term decrease in performance
Removing carbohydrates from the diet leads to general fatigue at the beginning of the diet, and this results in an initial decrease in exercise performance.
Decreased performance is a common symptom of entering ketosis and occurs as a result of a decrease in muscle glycogen stores, which is the main source of energy when performing all forms of high-intensity exercise.
But this symptom disappears after days of following the diet, and the body begins to rely on fat as the main source of energy.
One famous study found that athletes who switched to the keto diet burned up to 230% of fat when exercising, compared to athletes who did not follow this diet.
Digestive problems
The ketogenic diet generally involves a significant change in the types of foods you eat, and this exposes the digestive system to some temporary health problems such as constipation and diarrhea.
Constipation and diarrhea are symptoms of entering keto, and here it is important to pay attention to the different foods that may cause problems in the digestive system.
Insomnia
It is one of the most common symptoms of entering ketosis, especially when changing the diet for the first time.
Many people have reported insomnia or waking up frequently at night when they significantly reduce carbohydrates, and this usually improves within weeks.
Many long-term ketogenic dieters claim that they sleep better than before after adapting to the diet.
Conclusion
Several key signs and symptoms may help determine whether you are in ketosis or not.
Don't worry about keto symptoms, they are temporary and go away with adaptation to the diet.
If you want a more accurate assessment, monitor ketone levels in your blood, urine, or breath weekly.
And if you are losing weight, enjoying your ketogenic diet, and feeling healthier, you don't have to worry about your ketone levels because you are in ketosis.