The whole key to success on the keto diet means eating the right foods to get your body into ketosis. While in ketosis your body burns fat instead of glucose which is how the weight just gets eaten up. Sounds weird I know, but scientifically it works!
So how do I know if I’m in ketosis? There are a few ways to determine whether you are in Ketosis or not. Being in ketosis generates elevated levels of ketones, which are detectable in the breath, urine, and blood. Below are some common symptoms, which usually subside within a couple of weeks and some common side effects of being in ketosis longer term.
Common symptoms of ketosis:
- Bad breath or Fruity breath (sort of a rotten fruit) due to the acetones
- Short-term fatigue (otherwise known as the keto flu)
- Frequent urination
- Changes in digestion
Some common side effects after you’ve been in ketosis for a few weeks include:
- Lasting weight loss
- Suppressed appetite
- Better digestion
- Steady energy throughout the day
- Better, deeper sleep
- Clearer Cognition
While these signs and symptoms can often be a reliable way to determine if you’re in ketosis, the most accurate way to know is directly testing ketone levels through blood or urine strips.
What are ketones?
Ketones, or “ketone bodies,” are fatty acid byproducts that occur when carbohydrate intake is low from the body breaking down fat for energy.
Testing and verifying can be very effective for ensuring your body is moving towards ketosis. It will serve as a way to show you what you are eating is working. This is particularly beneficial when first starting out and you are not familiar with how your body reacts will this change occurs.
Several times I have fallen off the Keto Wagon (and I know I am doing it), getting back into ketosis once you understand whats needed, can be much easier and you are prepped for what to expect.
Once you begin to understand how your body adapts and reacts you will probably discover that regular testing is not as necessary. During the first few weeks though you should use it as a tool that guides you into finding the right foods that work for you.
Which ketosis test to use?
Each assessment measures different types of ketones (fatty acids) in your body. There are tools to measure Acetone, Acetoacetate and Beta-hydroxybutryate.
Each of these compounds are ALL ketones, but they do different things in the metabolism while in ketosis. These ketone bodies are produced by the liver and used peripherally as an energy source when glucose is not readily available.
Urine Test – This measures acetoacetate.
-Cheap (approximately $10 or less)
-Good for Beginners as its pretty straightforward
-Your hydration and electrolyte status can dilute reading
-As your body adapts to using fatty acids or ketones as fuel, it learns how to use acetoacetate, so less is excreted in the urine to measure on this test and it becomes less accurate. (so essentially even though you are producing lots of ketones, your body is now using them up).
Urine ketone test strip recommendations:
Blood Test – Measures Beta-hydroxybutyrate (BHB)
-Convenient (at home)
-Highly accurate and reliable mode of testing since blood is not diluted like urine
-Strips are more expensive per test
-You do have to prick your finger (similar to a blood glucose test)
Blood ketone test recommendations:
Breath Test- Measures Acetone
– Simple breath test
– You do not need to purchase multiple strips/test supplies
– Can use anywhere (like office or out of the house)
-Does not directly measure for ketone metabolism itself, but a pre Beta-hydroxybutyrate production
-Not always 100-percent accurate
Breath ketone analyzer recommendations:
Which Ketosis Test is the BEST?
To get the most accurate result, the blood test will work the best. But only you know your body. After a while you will get to know the signs and feelings while you are in ketosis. If you ares feeling more energetic, your digestion is flowing, your mental clarity is improved, and your weight is starting to come off- then you know you are in ketosis. Its a beautiful thing!
It is very very easy to fall out of ketosis if you cheat- eat too much sugar, drink too much alcohol, or snack on pizza at your son’s soccer match. BUT, the good news is that you can pop back into ketosis pretty quickly especially if body remembers.
How do I Know if I’m in Ketosis?
I know that many times I have wondered, how do I know if I’m in ketosis… like really know?? And the truth is, you will know as you will experience many changes. Its weird to think that once your breath gets a bit odd, its an awesome sign (ha!).
Numbers, tests and measures are all great for external confirmation, but the number one method for the effectiveness of how keto is working is how you feel and what you experience.
There is no one-size-fits-all approach to diet. If you try the ketogenic diet on for size, just remember that your body is the ultimate guide and barometer to whether this works for you or not. Try our free 3 day Kickstart Keto Plan and see for yourself whether you think its a fit for you.