The ketogenic diet is quite popular and well-known as an effective way of losing weight and improving your health. When done correctly, this diet will raise blood ketone levels. As you might know, Ketosis is a metabolic process that happens when your body stops working on glucose, replacing this traditional source of energy to fat. To ensure it is happening, a high intake of fat, moderate protein, and low carbs is necessary.
BUT, HOW WOULD YOU KNOW IF YOU ARE DOING IT RIGHT?
The first thing is to track your intake and replace it with an appropriate one, ensuring a good quality of food and the right quantity of macronutrients. It is also overly recommended to follow this diet with an experienced professional to help you and use an app monitor to upload your food intake.
During the ketogenic diet, the body goes to many adaptations, which takes a little while and can be confusing for those who are not used or prepared for it. However, it could be hard to know whether you’re in Ketosis or not.
Check out some symptoms that would be a sign of your body getting into ketosis:
- Keto Flu: This is a series of symptoms that some people experience at the beginning of the diet. It is not flu, even though you have similar symptoms, such as fatigue, headache, coughing, sneezing, irritability, lousy Breath or nausea. These symptoms will disappear soon. Ketogenic flu is part of the process of becoming keto-adapted, which means that your body is prepared to produce ketones more easily.
- Bad Breath: relatively common in some diets, it happens because of the elevated ketone levels. It can be a bit uncomfortable, but it is a good sign. Brush your teeth more often and it will go away. If you decide to have gum, make sure it is a sugar-free one.
- Weight loss: The keto diet is highly effective for weight loss. It is usually divided into two phases: the first one in the first week when you lose some stored carbs and water. It might take a little while after the rapid drop but soon, you’ll start to burn fat and lose proper weight if you stick with the diet.
- Appetite reduction: a great sign you’re on the right way is when you notice you’re eating less times and are not starving. A significant decrease in hunger is expected because of the higher consumption of fat and protein, that are more satiating.
- Increase of focus and energy: sticking to the keto lifestyle, you will start noticing a significant improvement in your focus, clarity, brain function and energy levels. It happens because ketones are an extremely potent fuel source for the brain that lasts longer than glucose.
- Short-term fatigue: it is one of the symptoms of the keto flu. After a long time running on carb fuel, the body is forced to adapt to a different style, and it doesn’t happen overnight, neither super smooth. To reduce fatigue, take some electrolytes mixed on your water.Magnesium and potassium supplementation are also a good option.
- Digestive issues: Constipation and diarrhea are common side effects in the beginning. Make sure to eat plenty of healthy low-carb veggies, which still contain plenty of fibre – don’t lack eating diversity. Also, some water + lemon and apple vinegar will be a great help.
It all seems quite awful and I know it! Unfortunately it is what takes for the body to make its switch but once it is gone, you’ll feel so much better! It only takes a few days to go away! Hold the fort because it’s worth it.