Are you curious about the ketogenic diet and how it can benefit you? Do you want to know how to properly use this diet for weight loss or health improvements? Our goal is to give you the proper info you’ll need to understand the ketogenic diet and to ultimately answer the question, “How To Know If Im In Ketosis?” We will go over what the ketogenic diet is, its benefits, and how to properly use the ketogenic diet. Knowing whether or not you are in ketosis is essential for getting the most out of this diet.
What Is The Ketogenic Diet?
The ketogenic diet is a diet that drastically reduces carbohydrate intake and replaces it with healthy, high-fat foods. This change in eating habits puts your body into a state of ketosis, which simply means that your body is using fat for energy instead of glucose. The process is said to mimic fasting without the extended periods of time with no foods. Ketosis has a host of health benefits and can be used to treat conditions like diabetes, epilepsy, and Alzheimer’s disease.
The ketogenic diet was originally developed in the 1920s as a way to treat epilepsy. Doctors found that by reducing the number of carbohydrates in the diets of their patients, they could help reduce seizure activity. The ketogenic diet has since been studied and tweaked for other health benefits such as weight loss, improved mental clarity, decreased inflammation, and better blood.
How Does The Ketogenic Diet Work?
The ketogenic diet has a macro-nutrient profile consisting of 75% fat, 20% protein, and 5% carbohydrates. The high-fat, low-carbohydrate diet puts your body into ketosis by forcing your body to use fat for energy instead of glucose. Ketosis has a host of health benefits and can be used to treat conditions like diabetes, epilepsy, and Alzheimer’s disease.
Ketogenic Diet for Weight Loss
Yes, the ketogenic diet can be an effective way to lose weight. The high-fat, low-carbohydrate diet puts your body into ketosis by forcing your body to use fat for energy instead of glucose. When your body is “fat adapted” and in ketosis, you will burn more fat for energy than when you are using glucose. Fat becomes a default source of energy if you will. Think of it as converting a vehicle from gas to diesel.
Calorie Counting On the Keto Diet
Just because you may be in a state of ketosis doesn’t mean you should be cognizant of your calorie intake. Calorie counting is a necessary evil when you’re trying to lose weight. High-fat foods are generally high in calories meaning you could easily over-eat and not lose weight. Use a calorie counting app or website to help you keep track of your food intake.
Ketosis and Carb Cycling
Carb cycling is when you cycle between days or weeks of high carb intake and low carb intake. This method is often used by bodybuilders to help them bulk up without gaining fat. Carb cycling can also be used to help you lose weight and maintain your weight loss. You can cycle between a high-carbohydrate diet and a ketogenic diet to achieve the best muscle-building results.
Some experts argue that it is not optimal to be in ketosis all the time and that carb cycling is a better way to ultimately gain your best results.
Ketosis and Exogenous Ketones
Exogenous ketones are supplements that contain ketones that can be used to put your body into a state of ketosis. exogenous ketones are often used by people who are trying to lose weight or improve their athletic performance. Exogenous ketones can be a helpful tool for people who are struggling to get into ketosis or maintain their ketosis.
How To Know If I’m In Ketosis
Now that you have the basics of the ketogenic diet down, how do you know if you’re in ketosis? There are a few ways to test for ketosis including blood tests, urine tests, and breath tests.
Urine Test
The most common way to test for ketosis is through a urine test. When you are in ketosis, your body will excrete excess ketones in your urine. This can be done with a simple home-test kit, or ketone strips, that can be purchased at any pharmacy or online.
Breath Test
Another reliable way to test for ketosis is through a breath test. A breath test will measure the amount of acetone in your breath. Acetone is a by-product of ketones and is excreted when you are in ketosis.
Blood Test
A blood test is the most accurate way to test for ketosis. A blood test will measure the amount of Beta-hydroxybutyrate (BHB) in your bloodstream. BHB is the primary marker used to determine whether you are in ketosis or not. You’ll need a doctor’s to administer the test.
Obviously, for the vast majority of keto dieters, the urine test is going to be the most practical. It is also the cheapest and most readily available.
What Does Ketosis Feel Like
When you are first transitioning into ketosis, you may experience several symptoms including fatigue, headache, nausea, dizziness, and irritability. This is known as the “keto flu” and is a normal reaction as your body adapts to using ketones for energy instead of glucose. Most people find that once they are in ketosis, they feel more energetic and mentally clear.
You May Need Less Sleep
Because insulin markers will be lowered and you will have increased energy from ketosis, many people find that they need less sleep when in ketosis. You may find that you only need six to eight hours of sleep instead of eight to ten.
You May Be Thirsty
Another common symptom of being in ketosis is increased thirst. This is because your body is excreting more water than usual and you need to replenish your fluids. Drink plenty of water and electrolytes such as sodium and potassium to avoid dehydration.
You May Have Bad Breath
When you are in ketosis, your body produces acetone which is a by-product of ketones. Acetone is exhaled through your breath and can cause bad breath. You can combat this by drinking plenty of water, using sugar-free gum or mints, and eating high-fat foods to help absorb the acetone.
You Will Lose Weight
The ketogenic diet is a great way to lose weight quickly and efficiently. Most people lose two to three pounds per week when following the diet strictly and correctly.
You Will Likely Have More Energy
When you are in ketosis, your body is using ketones for energy instead of glucose. This means that you will have more stable energy levels throughout the day. You may find that you no longer need caffeine or sugary foods to give you a boost of energy.
The ketogenic diet is a great way to lose weight, increase energy, and improve your mental clarity. If you are feeling overwhelmed or confused about how to get started, consult with a doctor or nutritionist who can help you create a plan that fits your needs.
