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Unlocking the Keto Code: Signs You're Entering Ketosis!

Updated: Mar 2

Unlocking the Keto Code: Signs You're Entering Ketosis!

Incorporating intermittent fasting while maintaining regular eating habits and adding MCT oil to your diet can facilitate a cyclical entry into ketosis, avoiding the potential drawbacks associated with a carnivore diet. Check out my blog on the plant-based keto diet for more insights.

Embarking on a keto lifestyle involves diving into a low-carb, high-fat diet. But how do you know when your body has shifted into a fat-burning state, unlocking the health benefits of ketosis? Let's explore the top ten signs that indicate you're moving into ketosis.

1. Keto Breath or Bad Breath:

- A distinct acetone or fruity smell signals the onset of "keto breath," a result of your body producing excess ketones initially. This typically resolves as your body becomes more efficient in using ketones.

2. Weight Loss:

- Rapid weight loss, primarily water weight in the beginning due to the diuretic effect of ketosis, is a common early sign. Long-term, sustained fat loss follows as your body becomes adept at converting fat to ketones for fuel.

3. Fatigue:

- Dehydration-induced fatigue can occur as your body adjusts to lower carbohydrate intake. Staying hydrated and adding a pinch of Himalayan salt can help alleviate this initial symptom.

4. Decreased Energy for Exercise:

- Initial decreased exercise performance is common, but it's a short-term effect. As your body adapts to using ketones for energy, you'll likely experience enhanced endurance.

5. Appetite Suppression:

- Ketosis reduces hunger-related hormones, leading to increased feelings of fullness between meals. Appetite suppression and reduced cravings for sugary foods are noticeable benefits.

6. Improved Cognitive Performance:

- Beyond the initial brain fog, expect better cognitive function. Ketones have been shown to enhance mental clarity, focus, and concentration, with potential mood improvements.

7. Digestive Issues:

- Transitioning to a high-fat diet may cause temporary digestive issues. Using digestive enzymes for fat digestion or ensuring adequate fiber intake can help overcome these challenges.

8. Insomnia:

- Short-term sleep disturbances may occur, with shorter REM stages initially. These issues tend to resolve within a few weeks.

9. Muscle Cramps:

- Reduced insulin levels can lead to sodium release, causing temporary muscle cramps. Balancing electrolytes by adding salt to water can offer relief.

10. Increased Ketones in the Blood:

- The most accurate confirmation of ketosis is testing blood ketone levels. A reading of 0.5 mmol/L or higher indicates that your body is burning fat for fuel.

Keep in mind, achieving ketosis is a gradual process, and these signs signal that you're progressing in the right direction. Embrace the journey, monitor your ketones if you prefer, but even without doing so, your body will communicate when you've entered ketosis. Revel in the lasting advantages of continual fat loss, increased energy, and overall well-being throughout your ketogenic experience!

Dr Purity Carr

GP & Menopause Doctor

Harvey, Western Australia

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