How to know you are in ketosis? (without any test)

Ketosis is state that occurs when liver start producing ketones as a main fuel of energy from the stored fat, that means ketones are type of fuel that body uses, when it do not get enough glucose (that is body's primary source of energy) which derived from carbohydrate containing food.

Mainly it happens when you restrict all carb containing food from your daily meal and eat a regular meal that is filled with 70% healthy fats, 20-25% protein, and only 5-10% carbs per day. So, when you start following this low carb diet plan, that is popularly known as ketogenic diet, you reach the state of ketosis, where your liver start producing ketones by breaking stored fats. And hence, due to this process you start losing extra fat.

So, here we discuss about if you have started following keto diet, how can you figure out that you have reached the state of ketosis? Here, we discuss about few signs and symptoms that can help you to determine that you've reached the state of ketosis.

1. You Start Feeling Thirsty

Dehydration can be one of sign that indicates you have reached ketosis. Because when level of ketones increase in your body can cause dehydration and electrolyte imbalance. Although, these signs termed as the side effects of ketosis and a lot athletes also face this problem when they follow ketogenic diet. So, this can be a sign which shows that you have reached the state to ketosis and in this situation drink plenty of water and other liquid, to avoid dehydration.

2. Headache

This also a common side effect when your body transit into state of ketosis, it may occurs because of very low carb consumption. It is also another sign that shown that you are in ketosis and your body start using stored fat instead of using glucose. However, when it happens you don't need to worry about it, because it totally normal when your body changes it's energy fuel you may or may not experience this symptom. It usually lasts from 1 day to 1 week, but if you experience it more than a week, see a doctor in this condition.

3. Muscle Cramps and Spasms

This is also another symptom that you may or may not experience. It can occur due to dehydration and electrolyte imbalance that can cause muscle cramp. If you are on keto diet and you are seeing these symptoms, you should ensure to get enough electrolyte from food to avoid these cramps and spasms.

4. You feel weakness

When you reach the state of ketosis, there are chances that you may feel weaker and tired. This is also common symptom and occurs when your body switches from carbohydrate to fat for energy fuel. Because carbohydrate provides energy to the body more quickly. But after the transition, your body may feel more weak and tired only in starting weeks, after few weeks you start noticing an increase in energy level. So, you don't need to worry about these problems, but if any of symptoms remain more than there time limit, consult a doctor in that case.

Following keto diet all alone without an expert supervision may cause a lot of mistakes that could keep you away from your weight loss goals and you may feel demotivated or maybe you assume a misinformation in your mind after seeing any of these kind of symptoms. So, you need a healthcare expert supervision or a proper knowledge before starting this diet plan.

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5. Bad Breath

Once you reach that state of ketosis, bad breath is another problem that a lot of people face. It happen due to increase in level of ketones, and few more chemicals that release from your body by exhaling. This can cause problem in your social life, but on the other hand it also indicates that you are in ketosis.

For avoid that a lot of people brush their teeth more frequently every day, you can also drink more water, or use sugar free gums, and some other products that reduce bad breath. But, check the net carbs on those products from label.

6. You'll Start Losing Weight

This is one of the most obvious sign that you have reached that stated of ketosis, and your body have start burning fat instead of carbohydrate. And this can be a most favorite indication because you have start losing weight, as a lot of people see a quick weight loss in beginning weeks. Although it's stored carbs and water that used up by your body in start which cause rapid weight loss. But, even after this initial rapid weigh loss your body keep burning extra fat, if you stick to this plan and follow it properly. That makes it one of the best and most safest ways to lose weight.

7. Appetite Suppression

Another big sign that shows you are in ketosis is that your hunger start reducing and your craving for any food will start decreasing, makes your body to lose weight rapidly. Although, reason behind this still in investigation, but if it's happen with you after following keto diet, that means you are getting more closer to your dreams.

8. Digestion Issue

Making changes in your diet always upset your stomach and same thing happens when you change your regular diet with low carb diet. Many people experience this problem when they reach the state of ketosis, digestive issues such as constipation and diarrhea are common side effects in start. These issues can be avoided by drinking plenty of water, eating more fiber rich food and by eating mindfully.