Following a ketogenic diet is all about cutting fat and burning ketones. The goal of the diet is to get your body into ketosis state, which will help the fat melt like butter. While many people have jumped on this low carb train, they do not fully understand the process that takes place within their body.
According to Medical News and Life SciencesThe ketogenic diet is not a new fad plan because it has been around since 1923. It was created by a Mayo Clinic physician named Russell Wilder. The medical community was using potassium bromide to treat people with epilepsy.
Consequently, this doctor discovered that the electrical impulses of the brain could be altered simply by using food. Today, there are five variations of the diet, depending on the Charlie Foundationand is governed by the ratio of 4: 1. For every protein and carbohydrate that a person eats, there must be four parts of fat. Although the diet was very successful, people switched to a more comfortable alternative when new anti-seizure therapies became available.
Dr. Robert C. Atkins revived a version of a similar diet in the 1970s known as the Atkins Diet. While he used the same principles, he focused less on fat and more on protein. Although ketone burning was scored, it was not the diet approach as it is today.
In the diet market now, you can get breathalyzers, urine strips, and all kinds of devices to see if you are in ketosis. However, if you pay attention to the signals your body gives you, you will know if you are using your fat and glucose for fuel.
Ten Signs Your Body Is Burning Ketones
If you want to accelerate your fat burning to full throttle, then you can consider the ketogenic diet. It has helped people get off diabetes medications and put their weight in a healthy range. However, how do you know if you are burning ketones and dieting effectively?
Sure, it may feel great trying to control your macronutrients, but your body will let you know with subtle signals that your eating plan is working. Here are ten indications that your body is burning ketones and losing weight like a champ. These signs may be uncomfortable at first, but they usually go away as your body adjusts to its new menu.
1. You are losing weight
There is no better feeling in the world than stepping on the scale and seeing a lower number. The main reason most people choose the ketogenic diet is that they want to lose weight. Rapid weight loss is common on this program and you can use it to measure your ketosis.
If you are losing weight, then your body has switched to a fat burning machine. Did you know that it can feel like you’ve taken a water pill when you’re in ketosis? You’ll lose a lot of water first, and don’t stray too far from the bathroom. However, once you get used to this new way of life, your body will adjust.
2. Reduced energy for exercise
It sounds strange that you suddenly don’t have enough energy to exercise when your body is going through ketosis. Glucose is the substance that powers your activities, and if your body burns it, it can deplete your energy. It may take a week or two after starting ketosis to regain your courage so you can get the workout you need.
3. You have keto breath
When you enter a state of ketosis, often the first place you’ll notice a difference is in your breathing. Many people say that ketogenic respiration it has a fruity, metallic or acetone taste and odor. You smell or have this weird feeling because your body has shifted into ketosis and you are burning fat for energy.
As ketones are produced, one of the by-products is a substance called acetoacetate. Initially, your body accelerates the production of this fat-burning process, which is why the smell is present in your mouth. However, this problem usually resolves once your body gets used to having excess ketones in its system.
4. Improved cognitive function
A common complaint in ketosis is brain fog. However, take a couple of weeks and your brain function will take a drastic turn. Many people find that their cognitive performance improves and they have less anxiety.
Another great benefit is the stabilization of the mood. The ketogenic diet can be a great way to combat depression by Women’s Health Magazine.
5. Muscle cramps
Nothing hurts more than a Charlie horse in the middle of the night. Sadly, probably experience a lot of muscle cramps as your body shifts into ketosis. Muscle cramps can arise for a couple of reasons.
First, when you are not eating fruits and things like that, you can be deficient in potassium. Second, you don’t have the insulin production you did before, as your body processes most of the glucose. Since the body has little insulin, the kidneys will release more sodium than before, so you can become a bit dehydrated.
The imbalance of your electrolytes can cause these Charlie horses, so it is best to balance your minerals to stop these painful sensations.
6. Digestive problems
Eating so much fat and burning ketones can make the bathroom your best friend. It is normal for you to have some digestive upset when you are in ketosis. If you are constipated, you should try increasing your fiber and vegetable content.
If your body tends to has diarrheaYou should try taking a digestive enzyme to help with this common problem. Fortunately, things will adjust and his bowel movements will normalize.
7. Improved ketones in the blood
The best way to know if your diet is working and your body is in ketosis is with a blood test. When your body becomes a fat burning machine, your ketone levels will increase.
Your body needs to register 0.5 mmol / L or more in your blood test to be in a state of ketosis. If these numbers stay in this range, your body will continue to shed the fat it has stored for years.
8. You are exhausted
There is no point in feeling exhausted if you burn fat and lose weight, but fatigue is common when you are in the transition phase. Part of the problem is due to dehydration. Remember that when you start ketosis, your body is releasing fat as you urinate more.
Well, many people don’t replace lost fluids, which dehydrates them slightly. If you experience fatigue, try increasing your water intake. It can also be helpful to add a little pink Himalayan sea salt to the water. This will help keep your electrolytes in balance and make you feel better.
If you find yourself staring at the ceiling for many nights, you don’t need to worry too much. This insomnia is a common problem when your body begins to go into ketosis. Your body is going through a period of adaptation, but it will resolve as your system learns to a new normal.
10. Suppression of appetite
One thing many people love about the ketogenic diet is that it suppresses your appetite. This is especially true when you are going through ketosis. That’s for something called ghrelin, a protein receptor the body believes that it lets you know that you are hungry.
Also, cholecystokinin is the hormone that sends signals to the brain and tells it that it is full. When you go through ketosis, your body amplifies the production of these hormones. So you can feel full while eating less. Do not worry; this will usually adjust after your body adjusts to your new lifestyle.
For many, the ketogenic diet has been a life-saving alteration that has helped them lose the weight they need. Since the weight seems to drop effortlessly from the body, it is an excellent option for those who have a lot to lose. Getting into ketosis is the goal and requires you to eat between 20 and 40 grams of carbohydrates per day.
Since everyone is different, you will have to measure your body to see your limits. There are reports of people staying in ketosis while eating 50 grams of carbohydrates a day, but most find that this amount will bring them out of the fat-burning state. Once you hit ketosis, it is not a destination.
You must continue to work hard and eat the right macronutrients to keep your body in this state. If you are having difficulty determining if your body has switched to burning ketones, you may need to take a blood test or purchase a machine or test strips to help you.
If you’re losing weight and feeling great at the end of the day, it doesn’t matter if you’re in ketosis or not, as long as what you’re doing works. Also, the ketogenic diet is not suitable for everyone. If you find that you are not losing weight or cannot get your body into ketosis, you should try something else. What works for one person it may not work For another.