Restricting carbs and ketosis are the trademark of the Ketogenic diet. Both portray various benefits and play a significate role in the overall success of how you eat differently. Maintaining low carb intake is in itself simple enough. A small limit that allows an individual to get into and remain in ketosis.
How to know you are in ketosis is a bit confusing to most people. Most time it is hard to tell if you are really burning your ketones for fuel. There are a number of changes that happen while you first start a keto diet that can bring about confusion as to what is happening inside your body.
- The Keto Diet: What it all means? – Part 1
- Why Is Everyone Talking About Keto Diet Foods? – Part 2
- The State of Ketosis and The Keto Flu – Part 3
To hopefully make it easier, here is a quick guide to help us both get the answer to “am I in Ketosis” and make it easier for both you and me. Before we begin, I am going to break down what ketosis is for the newcomers.
- 1 What is Ketosis
- 2 The leading products for Medium-chain Triglycerides are:
- 3 The following are the leaders for Exogenous ketones:
- 4 Ketosis Symptoms: Signs You Might Be in Ketosis
- 5 Common Keto Mistakes
- 6 In closing
- 7 How useful was this post?
What is Ketosis
Ketosis is the metabolic state that your body goes into when it needs the production of ketones for your body’s fuel when there is not much sugar available. Technically, you reach ketosis when your blood ketone levels are on average 0.5 mmol/L.
People generally enter ketosis when they restrict their carbohydrates (keto diet) or when they eat little no calories fasting for many days or significantly restricting calories. Depending on the individual, their lifestyle, and how severe they restrict their carbs and calories. It could take one person one day, and another it could take up to one week.
In general, your body will not enter ketosis if there are plenty of carbs available from your diet or the stored glycogen (the stored form of sugar) that will provide your cells with energy. If there is sugar available, (along with you not consuming medium chain triglycerides or if you consume exogenous ketones), the body will be just fine using glucose as its primary fuel source with a little help from some fat.
I had to learn what medium chain triglycerides as well as exogenous ketones to understand this topic.
The leading products for Medium-chain Triglycerides are:
Keto Unflavored MCT Oil Powder
Perfect Keto MCT Oil Capsules
NOW Sports MCT Oil 1,000 mg,150 Softgels
The following are the leaders for Exogenous ketones:
Exogenous Ketones Weight Loss Supplement
NEW! Keto Plus™ MCT Oil + Exogenous Ketones
KETO DRIVE BHB Salts
One of the things that set the keto diet apart from other diets on the market today is the fact that it has a primary goal of getting you into ketosis to maintain the ketone levels throughout the time you are dieting.
That type of approach can give us several benefits like improved cognitive function, reduced hunger, and increased fat loss. However, your body with go through several changes to experience the power of the keto diet and ketosis.
The bad side is that not all of these changes are pleasant. However, when they happen, it is signs that you are indeed entering ketosis.
Ketosis Symptoms: Signs You Might Be in Ketosis
These signs do not 100 percent ensure that your body is actually in ketosis, but, when you are in ketosis, these signs will be there.
1. Weight Loss
This first sign is not only obvious but the most welcomed of ketosis-weight loss. However, it can be quiet deceptive due to many people not experiencing the amount of weight loss they were hoping for through the keto diet.
That happens due to a variety of reasons. However, when you get close, or you enter ketosis, you will find that you are losing a good amount of weight, fast. Most people when they switch to a low carb diet typically experience a significant weight loss in the first week.
That is not your body burning much fat, but it is finally able to release the water retention that the fat cells held hostage. If your fat cells do not release the water, then they cannot flow through your bloodstream to be utilized as fuel. Therefore, it is good that you lose this water weight.
After you lose this beginning drop in weight due to releasing water weight, you should still lose body fat consistently if you can stick to the low carb aspects of the diet while keeping your body in right caloric deficit.
That is why you should do all you can to avoid making keto mistake (I will discuss later) by making sure to plan your keto meals out each week. It does sound and seems weird that weight loss depends on your increase of fat intake.
2. Loss of Appetite without Carbs
Expect something bizarre to happen when you leave carbs behind. You will not get as hungry as you once did. I mean, you still get hungry, but you will not go through the earth-shattering rumblings where you feel as though you could clear out a buffet.
Instead, you will notice that you only eat what is necessary and go on about your day. The reason behind this is that your body will do better at regulating the hormones that trigger the brain to let it know you should eat.
When you overeat with many carbs, your brain begins to ignore the hormone. That is why you can continue to eat so much that you feel you are going to explode. I think you will be surprised how filling, healthy fats will be once you begin to prepare some meals that contain them.
Do not be surprised after one meal you feel full for the remainder of the day. You may be surprised that you will catch yourself carrying coconut oil around with you.
3. Increased Energy and Better Focus
Other than weight loss, increased energy and better focus is my favorite. If you are the type of person that has to take naps or that your body crashes in the afternoon, then ketosis may feel like a miracle to you as far as a diet is concerned.
When people no longer feel tired or that “crash” in the afternoons, it is a small detail, but it produces enormous results. During ketosis, your body produces ketones and does a great job of doing so its like you have an endless supply of brain fuel.
When your brain has the fuel it needs, it allows you to remain focused rather than wandering off thinking of every fattening thing you could eat. Who does not want an increase in energy?
4. Short-Term Fatigue
After discussing more energy why should we be concerned with fatigue? How can you have energy and fatigue and energy at the same time? The problem with taking on the keto diet is that your body has to transition over completely.
Throughout this transaction, your body is searching for glucose, and when there is none, it is not quite prepared to produce enough ketones to support you. Your body is also releasing many electrolytes through your urine that you are not accustomed to replacing.
Tip: If you are not in ketosis yet, it may be due to you not drinking enough water.
To combat this short-term fatigue and get passed this initial hump be sure to replace all the electrolytes that your body loses. The way to do this is with supplements and specialized drinks or be sure you are getting plenty of the foods that you are eating on your diet.
If you are a supplement person, then be sure that you take 1,000 mg of potassium 2-4,000 mg of sodium and 300 mg of magnesium. Many people like to add to their water whats called Mio Electrolytes Berry Blast found here on Amazon. It is an excellent way to get your electrolytes replenished, it tastes good, and it is simple to carry around.
Moreover, you will never need to worry about electrolytes these because of the bad foods with carbs also has these minerals as well.
5. Toilet Issues
That does not mean your toilet will have issues, but that your routine is not the same. Actually, your body can respond in three different ways, these are:
Your body can go one of three ways here:
- Diarrhea: When you add more fat to your body than what it is used to, there is a massive shift in the body. Sooner or later it will adjust but in the meantime, if you want to speed up the process take a fiber supplement.
- Constipation: Unfortunately, some individuals may take Days to go to the bathroom. If this happens to you, you may need to add more magnesium or fiber to your diet.
- Then some people experience no changes at all. Things just keep on as usual. Lucky Dogs!
6. Whew-Your Breath Is Bad
Halitosis ( bad breathe) is a side effect that not many on the keto diet appreciate. It is no fun talking to someone who has breath that smells like something died in there without their knowledge. Well, it may not be that bad you will have bad breath.
The reason for this is due to your body producing more acetones which their method of exiting is through your breath and urine. So not only will your breath stink, so will your pee. It does not linger during the day just when you wake up. SO be sure you brush your teeth really good.
You can also chew sugar-free gum during the day if you fear it will spring from nowhere with you not noticing. For the majority of people, the bad breath usually clears up after a certain amount of time. 
7. Increased Ketones
Clearly, if you are in ketosis, then your body is for sure producing more ketones. If you really want to check your levels, the safest way to do this is by using a glucose meter like this one on Amazon. A less expensive route to go even though they are a little harder to read is test strips available here on Amazon.
Anyone who has started the keto diet knows by not it is not the easiest diet in the world to do. It takes plenty of focus and may be a struggle for some people since you are totally changing your lifestyle. Your body is making a U-turn, and an internal change and the way you do different things in life will change as well.
Plenty people make the switch to the keto diet that loves it and then there are those that do not see the results they signed up for fast enough and they give up. Why is this so? Well, simply because they make a few simple, yet common mistakes that many people make when on the ketogenic diet.
That is ok, however. Nobody is going to start out doing this the “right way” in the beginning. The important thing is that you do let your mistakes get you off track and that you avoid the mistakes going forward.
Common Keto Mistakes
Below is going to be common mistakes that people make on a keto diet. There will also be some tips on how to avoid making these mistakes, so you don’t make them when you start your journey.
Alternatively, If you already started your keto journey, you can learn how not to continue to make the same mistakes so that you can get the results you want.
Using Keto as a “Quick Fix”
One of the biggest mistakes is people who try to use the ketosis diet as their quick fix for their weight problems. Keto diets are not a quick fix. You have to make this a lifestyle change to stick to see the long-term results you want.
You could very well see changes take place quickly, but that does not mean you can go right back to your old eating habits and expect to see the new, skinny you stay this way. It is effortless to fall back into your eating habits and your old body, and you will find yourself back at square one.
There are going to be times when you want to slip off the keto diet for a little while, but you will be able to sneak right back once you have tackled it well. You have to commit to making this a lifestyle change and not just for a couple more.
Don’t think that things are going to be permanently different if you stick with keto for a couple of months. You have to change your ways of eating and hold to it for the long term. 
No Stressing Over The Scales
Yes, the diet is designed to help you lose body fat, thus shedding the pounds off your body. However, this is a process and obsessing over your weight is only going to make things harder.
Checking your weight multiple times a day or even on a daily basis is going to make you get in your own head and things will start to go downhill from there slowly.
You have to trust that if you’re doing everything the right way, staying away from the sugars and carbs and hitting your macros every day, the weight is going to come off. That’s just how it is.
Being Scared of Fats
The most people reading this grew up thinking fat is not good for you, right? Well, with the keto diet, you will need to eat fat if you want to lose fat. That sounds strange, I know. Some folks will see once they calculate their macros, the amount of fat that they are supposed to eat is a considerable amount.
Some people may see that once they’ve calculated their macros, the amount of fat they have to eat is a massive amount. On the ketogenic diet, you may have to consume large amounts of fat to aid your body in reaching the goal you have for yourself.
On average 75 percent of your intake of food needs to come from fat. If you are like me, you probably think that is a high number for your food consumption. However, to be successful on the keto diet, that is just how it works.
Do not be scared of the number of fats you have to consume each day. Understanding that in the end, this diet is going to help you reach your goal if you follow everything you will have no problems.
Eating the Wrong Fats
Here is the section I need to pay close attention to for my benefit. Now that we have an understanding of the mistakes mentioned above, we have to learn now if we are even eating the right fats.
We cannot assume that just because we are meeting our requirements of daily fats that we are eating the right kinds of fats. There are good fats and bad fats. The bad fats are those that people like me struggle with, these are processed fats. They are in processed vegetable oils. So cooking with these are a big no-no.
Fats that you want to be consuming are the saturated fats, monounsaturated fats, polyunsaturated fats, and naturally occurring trans fats. You can get the kinds of kinds pretty easy if you are looking to avoid all processed trans fats.
The good fats are in eggs, fish oils, walnut, avocados, and butter. There are much more than these sources of good fats; those are just a few of the examples you can eat. You can get these good fats through fat bombs too. These fat bombs will give you the fats you need when you are on the keto diet.
You can add those to meals, and you will see that you are making your fat requirement while sticking with the good fats.
You are Eating Too Much Protein
To some, this is not such as bad thing. You are not allowed many carbs. Therefore a way to supplement this is through consuming proteins. However, overeating protein will have an adverse effect on your body while doing keto.
Your body only needs so much protein, anything more than that and it starts to get converted into fat. We are trying to eliminate fat, so anything that adds fat to your body is a negative. Avoiding can be simple as long as you remain focused on your macros.
Stick with your macros, and you should have no problems with eating anything in excess.
Avoiding this is pretty simple. All you need to do is focus on your macros. Stay with your macros, and you won’t have to worry about having anything in excess. You will only have exactly what you need.
To make the keto diet work, you have to follow the rules and guidelines, or you will no doubt fail. Eat the right foods and drinking plenty of water is going to allow the fat to go away and you will find yourself slimming up and feeling good about yourself.
I am still determined to stick with the diet and hope I can get down to where I feel good about myself again. Let me know how you are doing on the keto diet. I would love some responses in my comment section.
If you would, please share my article on your social media so others can learn a healthier way to drop some fat by eating more fat. Thanx, Malissa
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