Ketosis is the state that someone who follows a low carb ketogenic diet can achieve. Being in a state of ketosis generally means that the liver is breaking down fat and converting it to ketones, which are molecules that can be used for energy instead of carbohydrates. These ketones are then shuttled into the blood where they can be tested using a blood ketone meter to determine the concentration of ketones in the blood.
The phrase "in ketosis" is common among those following a ketogenic diet however, few actually know what it means. The literature is mixed on the optimal concentration of ketones in the blood. This can create a lot of confusion on what it means to be in ketosis and this is what I aim to clear up.
Truly being in ketosis does not just mean that your body is producing ketones, it also means that your body is using them for fuel, which cannot be tested with a blood test. Truly being in a state of ketosis is better determined by looking for the following signs!
1. Increased Energy
This is one of the most profound benefits of being in a state of ketosis. When your body is producing and utilizing ketones, you will feel the difference!
Assessing your energy levels is a great way to gauge whether you are in ketosis or not since lack of energy is a common side effect when starting a ketogenic diet. Once you start noticing that your energy is starting to come back or maybe that you are not requiring as much fatty coffee every day, that is probably a great sign that you’re in ketosis!
2. Weight Loss
Weight Loss is nearly inevitable on a ketogenic diet, however, it is important to note that rapid initial weight loss during the onset of a ketogenic diet does not mean that you are in ketosis or keto-adapted. Much of this initial weight loss can be a result of increased water excretion from lowering insulin levels.
Following this initial weight loss, it is not uncommon for individuals to experience a brief plateau in weight loss. This is nothing to worry about since this is typically followed by consistent weight loss which is a good indicator of being in ketosis.
3. Reduced Appetite/Cravings
Reduced appetite is one of the contributing factors responsible for weight loss experienced on a ketogenic diet. Once you are in a state of ketosis, your blood sugar levels become much more stable which prevents you from feeling increased hunger or cravings.
Additionally, the presence of ketones can provide a satiating effect as well. Do not be alarmed if you are feeling extreme hunger when you first start the diet, this is common for beginners. However, once these feels subside, chances are you are in ketosis.
4. Improved Focus/Concentration
This is one of my favorite features of a ketogenic diet. When you are producing ketones and using them effectively, you will notice a drastic improvement in your cognitive function. This increase in cognitive function can lead to not only greater focus and concentration but also improved feelings of well-being.
5. Blood Test
In the introduction, I mentioned that blood measures are difficult to interpret since they do not allow us to assess whether or not you are effectively utilizing these ketones. However, a blood test can be a great indicator that you are producing ketones and this sign paired with any of the first four signs provides an even better indication that you are in ketosis.
It is worth noting that not everyone will feel all of these signs but it is likely that if you are staying true to the ketogenic lifestyle than it is likely that you will experience at least one of these signs once adapted to a state of ketosis. Remember, that being in ketosis and being keto-adapted can take time and this time can range from 2-6 weeks depending on the person!
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