Want to know how to tell if you are in ketosis when doing a very low carb diet or a ketogenic diet? This video will show you the signs that you’re in ketosis without …
Are you stuck on knowing whether you're in
ketosis or not, but don't want the hassle
or expense of actually having to measure your
ketone levels? In this video, I'm going to
show you nine different ways which your body
tells you that you're in ketosis.
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So measuring your blood ketone levels with
something like this is definitely the most
accurate way of knowing whether you're in
ketosis or not, but the strips can get pretty
expensive, to be honest, and no one really
wants to prick their finger with one of these
several times a day. Measuring urine ketones
with a dipstick like these is a much cheaper
alternative, but the results can be a little
bit inaccurate and difficult to interpret
sometimes.
And whether you're just starting out on a
ketogenic diet, or you've been on one for
a while, there are different ways which our
body tells us that we're in ketosis. And whilst
these things do come in useful occasionally,
I think the vast majority of the time we don't
really need them, and we can rely on the symptoms
that I'm going to show you in this video,
particularly number nine. So make sure you
stick around to the end.
So number one is keto flu. Keto flu is so
called because of the flu-like symptoms that
you get maybe two, three days after starting
a very low-carb ketogenic diet. So you can
feel a bit headachy, a little bit tired, maybe
poor concentration. To be honest, I think
calling it flu is a little bit extreme. If
you've ever actually had the flu, what you
go through here is nothing in comparison.
But it could well be the first time that your
body is starting to burn fat as its primary
fuel source, and it's just not used to that,
and it takes a little bit of a period of adaptation.
So number two is keto breath. Now, keto breath
is a symptom you'll notice as the levels of
ketones in your blood start to rise. And actually,
one of the ketones escapes in the form of
acetone, and that is breathed out. Now, not
everybody can detect that. Some people can't
even smell that, but it's a very, very common
symptom when you start a low-carb ketogenic
diet.
Number three is digestive changes. So it's
pretty common for people to have changes in
their bowel habit after a few days of being
on a low-carb diet. Your whole body is adapting
to a new way of eating, and all your bacteria
within your gut have also got to adapt to
that way of eating. And that means there's
going to be changes. Now, some people get
constipated, other people get diarrhea. It's
usually pretty short-lived, though
Number four is decreased exercise performance.
If you're not really doing a lot of exercise,
you might not notice this one. But if you're
a regular gym-goer, particularly if you're
doing weights, then you'll probably notice
that you won't be able to lift quite as much
as you normally do. Or if you're sprinting,
you might not be able to do that as quickly,
or go as far as you normally do. So the first
reason for this is you've probably burned
through your short-term energy stores. When
you go on a low-carbohydrate ketogenic diet,
the first thing your body uses up is your
short-term energy stores, which are glycogen,
which is in the liver and in your muscles.
And it's glycogen that your muscles normally
use for real short bursts of energy, and that
would be things like lifting heavy weights
or springing. So those are the areas which
you will probably the biggest difference in.
So the second reason you might experience
decreased exercise performance is because
your body is just not used to burning fat
and ketones as its primary energy source yet.
It takes a period of adaptation for your body
to get used to those new fuels, and that's
going to show up in your exercise performance.
And number five is insomnia. When you're on
a ketogenic diet, up to 70% of the energy
your brain is supplied with can be from ketones,
and this is a very different energy source
for your brain. And it's very common for people
who aren't used to being on a ketogenic diet
to experience insomnia.
So these first five have been negative, but
usually pretty temporary symptoms of being
on a low-carb ketogenic diet. They all happen
during the early phases, but they can be a
sign that you're one the right track if being
in ketosis in the longer term is your goal.
You'll be pleased to know that the next four
a very positive. And if you're already on
a ketogenic diet, you're probably going to
have experienced some of these symptoms, so
why not drop me a comment below and let me
know. Did they pass? How long did it take
for them to pass? And have you got any tips
for other people who might be experiencing
these symptoms? I'd love to hear from you.
Okay, so lets move into the final four signs
that you're in ketosis. Number six is a reduced
appetite. So you've created the conditions
in your body where you can now access your
stored body fat as energy. So you're going
to be less hungry, you're getting your energy
from your fat stores. This is great, this
is a really positive sign. And it's very often
at this point that people decide, "I actually
don't need breakfast anymore." And this is
a really good segue into intermittent fasting.
And the fact that you've got reduced hunger
means that that transition to intermittent
fasting can be much easier, and that's one
of the reasons I often recommend people start
the low carb diet before they actually start
intermittent fasting. It sort of just naturally
happens that way.
The second reason you're probably not feeling
as hungry is you're not getting the huge insulin
spikes after a carb-based meal that you would
have been doing, and we know that that can
drive hunger forward when you get a reactive
low blood glucose level.
Number seven is improved mental clarity. Now,
this is one of my favorites. I love the clearness
of thinking and the mental clarity that I
have when I'm in a state of ketosis. It's
just awesome and it's well worth being on
a ketogenic diet purely for that, if it wasn't
for all the weight loss stuff. Ketones are
a great source of fuel for the brain, and
… Yeah.
So number eight is improved physical energy
levels. So you're now accessing your fat as
your primary store of energy, and that's giving
you a much more even delivery of energy throughout
the day, so you don't get those afternoon
carb-crash slumps anymore. Hopefully your
early phase insomnia will have cleared up,
your sleep will probably be better at that
point, and you will be waking up more refreshed.
Often people need a little bit less sleep
when they're on a ketogenic diet, and these
are great signs that you're probably in ketosis.
So number nine is the big one. You're losing
weight. If the reason you're on a ketogenic
diet is you're trying to lose weight, and
you're actually losing weight, then it's really
not worth bothering whether you're actually
in ketosis or not. You've probably got enough
evidence that you are in ketosis, and you're
achieving your goal of weight loss. So losing
weight for me is the biggest sign that you're
in ketosis, and weighing in on a regular basis,
you get to know fluctuations within your body
weight that tell your whether you're on the
right track or not.
So now you know my nine signs that you're
in ketosis. As we touched on earlier, a lot
of the earlier ones are side effects of a
ketogenic diet, and I've actually put together
a cheat sheet about how to overcome the side
effects of being on a low-carb diet. A lot
of the side effects are to be expected and
they can be easily managed, and I don't like
to see people suffering with the side effects
of a ketogenic diet. Even worse, I hate it
when people give up on a ketogenic diet, thinking
it's not for them because of what really are
side effects that are to be expected and are
easily managed. So I've put together a cheat
sheet for you, and definitely don't be starting
a ketogenic diet without getting this download.
And lastly, we know that people are far more
likely to succeed in their weight loss journeys
if they've got support along the way. So why
not join my Facebook group, where you'll meet
loads of like-minded people who are trying
to achieve exactly the same thing that you
are? Again, the link is down below. If you've
liked this video, please let me know by liking
it down below. I'd love it if you subscribed
to my channel, new videos every Tuesday. And
be sure to share this with friends and family
that you think would benefit. And please,
drop me a comment down below if you've found
this video helpful, or if you've got any tips
that you want to share with the community.
Thank you so much for watching, and I'll see
you in the next video.

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