What does ‘being in ketosis’ mean?

Ketosis is a natural metabolic state where your body switches from burning carbs (like sugars and starches) for energy to burning stored fat instead. This happens when you limit carbs (usually under 50g/day), prompting your liver to produce ketones from fat, which fuel your brain and body. Signs include steady energy, reduced hunger, and weight loss, but it can cause temporary “keto flu” symptoms like fatigue. It’s safe for most, but consult a doctor if you have health conditions!

If you’re researching keto or carnivore, your first aim is to start burning fat. So, when do you know this has started?

Testing: As mentioned in my Keto post, you can test your breath, urine or blood. Testing strips and gadgets are fine, but only the blood is accurate? Today, I’ll discuss nine clear signs your body’s in ketosis, all without poking or prodding. I based this on solid insights from experts like Dr. Eric Berg, who breaks it down in a straightforward video, no fluff, just real talk. These signs can show up as early as a few days in, so keep an eye out and celebrate the wins along the way. Let’s get into it!

Sign 1: Bad Breath (Keto Breath)

One of the first giveaway signs? That funky breath, often called “keto breath.” It’s caused by acetone, one of the ketones your body produces in ketosis, escaping through your mouth. Think fruity or metallic, not pleasant, but a sure indicator you’re burning fat. Don’t worry; it usually fades as your body adapts. Chew on some fresh herbs or use a tongue scraper to keep it in check.

Sign 2: Increased Thirst and Dry Mouth

Feeling like you’re in a desert? Increased thirst and a dry mouth are common early signs. As your body flushes out excess water and glycogen from carb stores, you lose electrolytes too, leading to dehydration. Drink up – aim for 3-4 liters a day with a pinch of sea salt to replenish. This sign means your kidneys are working overtime in ketosis mode.

Sign 3: Frequent Urination

Hand in hand with thirst comes more trips to the bathroom. In ketosis, your body dumps stored glycogen, which holds water, so you’re peeing out that extra fluid. It’s a temporary thing – once adapted, it levels out. Stay hydrated to avoid headaches or fatigue from this flush.

Sign 4: Fatigue or Keto Flu

Ah, the infamous keto flu – that tired, achy feeling like a mild cold. It’s your body adjusting to fat as fuel, often with low electrolytes causing headaches, irritability, or muscle cramps. This sign screams “ketosis in progress!” Boost salt intake and rest; it passes in a few days to a week.

Sign 5: Reduced Appetite

Suddenly not hungry all the time? Ketones suppress appetite hormones like ghrelin, making you feel full on fewer calories. It’s a game-changer for weight loss – no more constant snacking. If meals feel satisfying with less food, you’re likely in ketosis territory.

Sign 6: Rapid Weight Loss

Who doesn’t love this one? Early ketosis often brings quick water weight loss as glycogen stores empty – 5-10 pounds in the first week isn’t uncommon. Then, fat burning kicks in for steady progress. Track your waistline more than the scale for real results.

Sign 7: Increased Energy and Focus

Once past the flu, many feel a surge in energy and mental clarity – like brain fog lifts. Ketones provide steady fuel for your brain, better than glucose spikes. If you’re powering through workouts or tasks with ease, ketosis is doing its thing.

Sign 8: Changes in Digestion

Your gut might protest at first with constipation or loose stools as fiber drops and fat rises. But in ketosis, digestion often smooths out, with less bloating from no carbs. Add bone broth or electrolytes if needed – it’s a sign your microbiome is adapting.

Sign 9: Improved Mood and Sleep

Ketosis can stabilise mood by balancing blood sugar and boosting brain ketones, reducing anxiety or irritability. Sleep might deepen too, with fewer interruptions. If you’re waking refreshed and feeling calmer, that’s ketosis working its magic on your hormones.