The single most important question a keto’er needs answered is “Am I in Ketosis?”
After all, the whole point of a keto diet is to be in a state of ketosis. This is where the benefits of weight loss, improved health and maximum energy occurs.
What is Ketosis and Why is it Important?
Ketosis is a normal metabolic state where your body uses fat for energy instead of carbohydrates. As your body learns to use fat for energy instead of carbohydrates efficiently it becomes fat adapted.¹ In addition, if you’re looking to lose weight, this is where you need to be.
Why is Fat Adaptation Important?
The use of fat for energy instead of carbohydrates is the goal on a keto diet. This state provides the preferred energy source for our brain and reduces the inflammatory response so often present with a high carbohydrate diet.²
5 Signs That Answer the Question – Am I in Ketosis?
1. Decreased Hunger
One of the first signs that you have become fat adapted and are in Ketosis is a decrease in appetite. Many believe this is related to the high fat content in the keto diet that keeps you feeling full longer. Likewise, you may not feel hungry because the hormonal response that comes with eating a high carbohydrate diet isn’t triggered. Consequently, you only feel hungry when your body needs nourishment.
2. Weight Loss
As a result of feeling more satisfied with the food you eat, you will eat less. This leads to burning more body fat for energy and an increase in weight loss. It’s important to note that if you eat too many calories your weight loss will be reduced. Calories still count, so pay attention to how many you eat if you are trying to lose weight to keep from stalling on a keto diet.
3. Increased Energy
Once you become fat adapted, you will notice a big jump in your energy level. Burning fat for fuel does not involve the frequent spikes you get from eating a high carbohydrate diet and it’s accompanying sugar rush. Therefore, your energy level is more evenly sustained on the keto diet and the tired, after meal energy slump is usually non-existent.
4. Ketones in the Urine or Blood
One sure way to know you are in Ketosis is by checking for ketones in your urine or blood. Keto strips for urine is an effective way to measure ketosis in the first several weeks of beginning a keto diet. As your body becomes increasingly fat adapted, the strips become less effective. This is because your body utilizes your ketones more efficiently and therefore are less evident in your urine. Testing ketones directly from your blood is a much more precise measurement.
5. Your Friends and Family May Think You’ve Gone Mad
Of course I am having a little fun here with this last sign of Ketosis, but I am not too far off from the truth. Be prepared to hear a lot of advice about how the keto diet is a really bad idea. The status quo when it comes to food is still firmly entrenched. Fortunately, I am seeing many signs in the medical community that this is changing. Hang in there, nod your head at the nay sayers and keto on. They may eventually see the light. If not, remember you are taking care of your health and well being and that’s what really matters.
More Information on the Keto Diet
- Beginner’s Guide to the Keto Diet
- Carbohydrates Role in Insulin Resistance
- Benefits and Risks of a Keto Diet
Todays Recommendations
When I first started out on the keto diet it was important to me to know how I was doing and if I was in Ketosis. That’s the whole point of a ketogenic diet, to burn fat instead of carbs, right? I was all in, so I wanted to get products I could trust and wouldn’t cost me a ridiculous amount of money. These are two of the products I found useful.
As you read my blog and try my recipes you will notice that I recommend products or services that I’ve found helpful. The products and services are recommended to you because I use them and think you might find them helpful as well. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services.
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Resources
1. What does it mean to be fat Adapted? By Dr. Stephen Phinney and the Virta Team
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