Lori Ballen is a member of the Amazon Associates Program and earns money from qualifying purchases. Posts contain affiliate links that benefit Lori as well.
You want to know the good, the bad and the ugly, right? If you’ve done any research at all you already know that this diet is a popular one and it has some great results, you probably also know that there is something called ‘ketosis’ associated with it.
But you may not know just what ketosis really is or how to know if you’re in the middle of it once you start this diet. So let’s start there.
- What is Ketosis
- Are You In Ketosis
- Is Ice Cream Keto?
- Keto Subscription Box
- How Much Fat Should I Eat On Keto?
- Keto Restart Meals
- Is Peanut Butter Keto Friendly?
- Understanding Net Carbs with the Ketogenic Diet
- My Favorite Keto Things – by Lori Ballen
- Is Cinnamon Keto Friendly?
- What Is The Keto Rash
- Keto Starbucks Options
- What is A Keto Egg Fast?
- Will Popcorn Knock Me Out Of Ketosis?
- Keto Diet Meal Plans
- What do I do if I get diarrhea on a ketogenic diet?
- What Electrolytes Should I Be Taking?
- 5 Great Reasons to Grow Your Own Greens
- What’s the Quickest Way to Get Back Into Ketosis?
- What is The Best MCT Oil?
- Meal Prep Tips for Success
- Keto Replacements | Eat This Not That
- Keto, Fasting, and Hormones for Women
- What is the Difference Between Atkins and Keto?
- How to Do the Keto Diet Without a Gallbladder
- Weight Loss First Week of Keto
- Everything You Need To Know About The Keto Diet
- Hello Nespresso Machine
- The Best Keto Cookbooks
- Blood Pressure Explained [Definition, Kits, and Diet Impact]
- What You Need to Know About a Low Carb Vegan Diet
- What’s The ONE Thing You Wish You Knew When Starting The Keto Diet?
What is Ketosis
Ketosis is a state that your body enters into at some point after you begin the Ketogenic Diet. The diet itself reduces the amount of insulin that the body produces and increases the amount of fat that’s broken down.
It does this by creating something called ketones in the liver.
These ketones are then sent to the brain so that it gets the energy that it needs for you to go about your normal daily life.
Are You In Ketosis
So, how do you know if you’ve achieved the stage in your diet where ketosis happens?
You could test for ketones in the body.
https://amzn.to/2H1Tr9T (Don’t measure the colors on the side. Not accurate for the degree of ketosis)
Keto Blood Meter
https://goo.gl/WMkzPE (I have an affiliate relationship with this company.)
Keto Breath Analyzer
https://amzn.to/2L3rd0L (never used. This is purely one option on Amazon)
And you can also look at some of the facts and features that we describe below.
Some of these may be positive, some may be negative and some may be neutral to you. The important thing is that each one of them is a sign that you’re going through this part of the process and it’s a sign that you’re getting to the stage you want to be when it comes to your diet.
1. Bad Breath
This may not seem like a good thing at all, but it’s one of the most common side effects that’s associated with ketosis. It’s because of a specific part of the ketones that are produced in the body, acetone.
Though it generally doesn’t last the entire time that you follow the diet, bad breath can be an annoying side effect for a lot of people. If it bothers you too much don’t give up on the diet, just brush your teeth more frequently or chew gum to help combat the smell.
Make sure you’re using a sugar-free, 0-carb gum though, so you don’t sabotage your diet.
2. Weight Loss
Okay, so we’ve had one bad one but now we have one good side effect. While you’re in ketosis you can generally expect to see some weight loss. Because you’re in a calorie deficit and you’re restricting carbs you’ll notice a relatively large drop of weight in the first week or so of this diet, getting rid of excess carbs and water and then you’ll generally notice a consistent drop in your weight as you continue the diet and remain in ketosis.
This is common with any low-carb diet you may follow.
[amazon_link asins=’B01N1UX8RW,B0769W2BGN,B075MYZXN3,B01FHELB56,B00N9ENKDI,B078HW8BPY’ template=’ProductGrid’ store=’us-1′ marketplace=’US’ link_id=’585483c9-52b2-11e8-841c-c72bc93e56e8′]
3. Increased Ketones in the Blood
We already mentioned ketones once, but you’ll have far more of them during this part of the process. If you’re interested, there are blood ketone monitors that you can purchase for a relatively low price to test your own levels of ketones.
These are going to be produced more in the body as you continue on the diet because this becomes the primary source that your body uses in order to get the energy to continue on throughout the day.
Blood ketones between 0.5 and 3.0 mmol/L are generally a sign that you are in ketosis.
[amazon_link asins=’B0789G8KTG,B078B426TM,B01N9NRDVI,B076VRLBWK,B0778RHL8C’ template=’ProductGrid’ store=’us-1′ marketplace=’US’ link_id=’786f0c68-52b2-11e8-be13-e990d0cbba96′]
4. Ketones in Breath or Urine
We already mentioned that ketones can make your breath smell bad, but you can actually measure the amount of ketones in your breath or in your urine with different tests. A breath analyzer will help you determine the amount of acetone leaving your body.
[amazon_link asins=’B0026IBZSK,B00VFWWNXO,B077Y4NK6S,B073TSY5PY’ template=’ProductGrid’ store=’us-1′ marketplace=’US’ link_id=’aa74fd7f-52b2-11e8-a9e0-55ccc198ebdf’]
These are not as reliable as a blood test but they are more reliable than the urine strips. Still, urine strips are another way to test acetone that is leaving your body and they’re also the least expensive of all of the options. That definitely makes for a bonus if finances are a little low.
5. Decreased Appetite
During ketosis, many people say that they actually feel less hungry. Because of the increase in the amount of protein being ingested and the increase of vegetables, it’s possible that there are changes occurring within the body.It’s also possible that hormones in the body that control hunger are being altered or even that the ketones are affecting the way that your brain processes hunger or feels hunger.
It may be that they actually tell your brain that you are not hungry, causing you to eat less during this period.
6. Increased Focus
Though many people report that they actually feel a little bit lethargic or like they are in a fog when they first start following this type of diet, most start to report the complete opposite when they enter into ketosis. The so-called ‘keto flu‘ starts to fade away and you start to feel even better.
7. Weakness and Fatigue
These are part of that so-called ‘keto flu’ and they can definitely be a downside that you’ll want to pay attention to.
Many people feel weak or tired during the first part of their diet, lasting up to 30 days, though it could be as short as 7 days.
Overall, your body is losing a lot of electrolytes and through that a great deal of sodium. That’s because of the very quick reduction in water that takes place within the body when you first start this diet. Adding electrolyte supplements can help with this and keep your body healthy through the transition.
[amazon_link asins=’B075QNR8XK,B077SMJGB7,B071D6QJ8N,B01N33C6EP,B076B24P1W,B01IIGUTEY’ template=’ProductGrid’ store=’us-1′ marketplace=’US’ link_id=’fad867d5-52b3-11e8-80e5-891b7a18d933′]
8. Decreased Performance
Again, we’re talking about the ‘keto flu’ which can last for a short time and cause you to feel more tired and less productive. You’ll likely find that your exercises suffer and that you can’t quite do as much as you used to.
You may also find that you don’t have the level of endurance that you once did. Over time, however, as you enter into ketosis, you’ll start to notice an increase in endurance sports and an increased ability to burn fat while engaging in exercise and sports.
For high-level athletes, the level of skill required may not be possible, but for general purposes, it can definitely return you to normal levels.
9. Digestive Problems
Because you are likely dramatically changing the way that you eat it’s entirely possible that you will start to feel less than ideal. You may have constipation or diarrhea as a result of the dramatic change to your normal diet.
These side effects are normal and as long as they don’t continue for an extended period you can continue with the diet (otherwise seek out a medical professional for better advice).
?Others have read: What to Eat on the Keto Diet
10. Trouble Sleeping
Finally, for the first few weeks, you may experience difficulty sleeping through the night. It may be difficult for you to fall asleep or to stay asleep.
As time goes on, however, you will likely find that you actually have much better sleep later on as you work through ketosis and actually become accustomed to the ketogenic diet.
Keep in mind that these sleep problems only last for a short period of time and will generally be resolved with the rest of the symptoms of ‘keto flu.’
Working through the keto flu and getting into the ketosis process can be complicated and you will likely have some side effects. Some of those side effects may even seem difficult or uncomfortable, but the end result is definitely going to be something that you can be proud of.
Your body is going to be healthier and happier and you’re going to be more successful in any of your goals. You’ll improve your brain capacity, improve your sleep habits, lose some weight and a whole lot more, just by changing your diet.
The cool sweetness is something that hits the spot, but you might miss on a ketogenic diet. Is ice cream keto?
Keep Keto Fun by getting a Keto Subscription box for yourself or as a gift for someone living a ketogenic lifestyle. Protein, Keto Bars, and Keto Snacks are delivered to you to enjoy.
Let’s take a look at how much fat you need on Keto, based on your goals. We’ll also examine how different levels of fat intake can affect your energy levels, weight loss, and overall adaptation to ketosis.
After losing 50 pounds on the Keto Diet in 2018 following a divorce from a 25-year marriage, I’m RESTARTING! I gained much of the weight back after a hysterectomy later that same year followed by quarantine where I really fell off the Keto Wagon!
As a Keto Coach, I’m often asked if peanut butter is keto friendly. For me, the quick answer is yes, and then that it depends.
These are the things I use regularly in my Keto Kitchen. From my 3 bin Keto Recipe Ingredient Cart to my counter top grill to my collagen.
Ceylon cinnamon is a type of cinnamon that has a typical shape with a lighter color and has a delicate taste. Ceylon has many benefits to the body as discussed below.
The Keto Rash is a rash that sometimes appears on the neck, back, chest and other areas as the body is detoxing after removing carbs and sugar from the body.
If you’re a keto dieter and are afraid that you might not be able to quit your daily Starbucks habit, rejoice! You can still get your caffeine fix without jeopardizing your ketosis. Keto Starbucks is real!
This guide will explain, with both video, text and recipes, what the Keto egg fast or Keto diet is, if it’s good for you, and how it’s done.
Whether you’re already on the popular high fat, low-carb keto diet, or just thinking about jumping on the bandwagon, you’ve probably started to think about a big bowl of delicious popcorn and wonder, “Will popcorn knock me out of ketosis?”
Once you truly understand how to eat on a ketogenic lifestyle, and how to manage your macros, creating meal plans for you and your family will be quite easy.
Another common occurance when someone is starting the Keto Diet is diarrhea. While not a afun topic, it’s important to locate the cause so you can get back to normal, quickly.
When beginning the Ketogenic Diet, it’s important to pay attention to getting in your electrolytes. These will be key to staying high energy, hydrated, and to preventing the Keto Flu.
Handy hint: If your first thought at the mention of greens is the overcooked cabbage your mom used to make you eat, take heart! There is a wide range of delicious recipes which incorporate different greens, and with time and experimentation, you will find the combinations which best suit you and your family.
Lori Ballen is a member of the Amazon Associates Program and earns money from qualifying purchases. Posts contain affiliate links that benefit Lori as well.Generally speaking, once your body has been in ketosis for a while, it will jump back into ketosis rather quickly. I’ve tested this after eating an entire plate of spaghetti just […]
Lori Ballen is a member of the Amazon Associates Program and earns money from qualifying purchases. Posts contain affiliate links that benefit Lori as well.Amazon makes a list of best sellers in MCT oil. While best is in the hands of the individual consumer, best sellers are related to the majority. These could be based […]
When it comes to starting a new diet and new cooking habits, meal prep is the key to successfully avoiding the “I don’t feel like cooking” and “I don’t have time to make dinner” bug.
We are often asked, “what are the popular Keto replacements for certain foods?” We’ve broken those down for you so you know exactly what to eat on Keto.
If you’re wondering what the difference between Atkins and Keto diets is, you’re in the right place. Here’s the breakdown.
If you’re wondering how to do the keto diet without a gallbladder, you’re in the right place. In this article, we answer your questions and offer some useful advice.
People often wonder what they can expect as far as weight loss the first week of Keto. Most of the first week will be water weight. That’s still great though! You could see 5 pounds or more. Others don’t see any weight loss the first week on keto as their body first had to heal.
In this Video, Dr. Oz shares what he believes is everything you need to know about The Keto Diet.
I wish I would have ordered a home espresso machine much earlier. Then again, I’m glad I waited for THIS one! Here’s Why
Without further ado, let’s get into the best ketogenic books available today. The books listed below are some of the best resources available for starting your successful journey towards better health.
The heart is a vital organ in the human body which pumps blood throughout the entire body to enable bodily functions. One way to see how your heart is performing is through blood pressure, which we’ve explained in more detail for you.
There are a variety of motivations behind people’s choice to adopt a vegan diet. If it’s something you’re considering, here’s what you need to know about a low carb vegan diet so that you can decide if this is the best diet path for you.
Here’s an awesome list of things people shared that they wish they would have known about the Keto Diet when starting.