Signs and tests to know you're in ketosis
April 1, 2019
The ketogenic diet is one of the most popular and effective ways to lose weight and improve your health. Knowing the signs and signals your body provides along with tests will help determine when you are in ketosis.
Signs and Symptoms
- Weight loss - During the first week of the keto diet, the fastest weight loss occurs. This rapid weight loss is due to the restriction of carbohydrates.
- Decreased appetite - The appetite decreases due to the higher fat intake causing a feeling of satiety to occur. Protein and vegetables are also part of this diet, creating a sense of fullness due to the high fiber content in the vegetables.
- Increased focus and energy - Ketones are an essential fuel source for your brain.When you are in ketosis, a large portion of the brain will burn ketones instead of glucose. Long-term keto dieters have reported improved brain function and a more stable energy level, which is due to the rise in ketones and a more stabilized blood sugar level.
Tests to Determine if you are in Ketosis
- Blood - This test is the most reliable and accurate method to determine if you are in a state of ketosis. You will need to purchase the hand-held device and test strips which can be expensive. You will also have to prick your finger for the blood sample. The levels of blood BHB, which are the predominant ketone in the body, will appear. When ketone levels exceed 0.5mM, you are in ketosis. The best time to do this test is between 4 and 7p.m.
- Urine - Ketone test strips can be purchased in most pharmacies and is a reasonable indicator of being in ketosis. These urine test strips are inexpensive. This test will determine the presence of acetoacetate which is one of three ketones in the body. The best time to do this test is between 4 and 7 p.m.
- Breath - The breath acetone meter is relatively new and is less accurate than the blood meter. This device is best to measure the acetone in your breath and give readings that show blood ketone levels at low concentrations.
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