Signs You’re in Ketosis Without Testing

“Ketosis” is the star actor in the ketosis diet and recent weight loss plans, and refers to the process in which your body starts to burn your stored fat due to a lack of carbohydrates for energy.

There are tests out there to say if your body has entered the ketosis state but how will you understand if you’re in ketosis without testing? Let’s find out.

What is ketosis?

Ketosis is a physiological state where your body, lacking sufficient glucose from carbohydrates for energy, switches to burning stored fats. You don’t need any ketosis pill or “magical ketosis food” to start ketosis because it’s a natural process.

This process results in the production of ketone bodies, which serve as an alternate energy source for your cells, including brain cells. Unlike glucose, ketones can provide a more sustained energy source, impacting overall energy levels and cognitive function.

When does ketosis start when fasting?

Ketosis typically begins between 12 to 48 hours after reducing carbohydrate intake or starting a fast. The exact timing varies based on individual factors such as metabolic rate, existing glycogen stores in the liver and muscles, and physical activity levels. Regular exercise, for instance, can accelerate the depletion of glycogen stores and hasten the onset of ketosis.

What are the ketosis signs?

Some common signs you are in ketosis include:

• Weight Loss: One of the most noticeable signs. As the body utilizes fat stores for energy, a reduction in body weight occurs.
• Decreased Appetite: Changes in hunger hormones and ketone levels can reduce appetite, aiding in weight management.
• Increased Energy and Mental Clarity: After an initial adaptation period, many report higher energy levels and clearer thinking, attributed to the constant energy supply from ketones.
• Ketone Breath/Metallic Taste: A distinct fruity or metallic breath odor occurs due to the presence of acetone, a type of ketone.
• Increased Urination and Dry Mouth: As the body adjusts to ketosis, it excretes more ketones and fluids, leading to frequent urination and a sensation of dry mouth.
• Thirst: Accompanying increased urination, a heightened sense of thirst is common, necessitating increased water intake.

All of these symptoms are the signs you’re in ketosis without testing. It’s important to note that these signs are not universal, and individuals may experience ketosis differently.

You can also read your ketone levels to understand whether you’re in the fat-burning zone or not. A few methods to test your ketones are:

• Blood: The most reliable method, blood ketone testing requires a blood ketone meter. It basically measures the level of beta-hydroxybutyrate (BHB), the main type of ketone body in your body. If you have a reading of over 0.5 mmol/L BHB, it means that you have achieved ketosis.
• Urine: Urine ketone testing only works in the initial stages and measures levels of acetoacetate. When you’re newly in ketosis, you aren’t completely able to use ketones as fuel so the kidneys excrete ketones as waste products. Over time, your body becomes better at using ketones for energy. So urine ketone testing is the proper way to assess your ketosis state in the early phase. A reading of over 15 mg/dL acetoacetate is a sign that you’re on the right track.
• Breath: Breath ketone testing is not a popular way to test ketone levels. You need a breath ketone analyzer for this test, which mainly measures the breakdown product of the ketone body, acetone. If you’re reading anything over 2 ppm acetone, just keep doing what you’re doing.

These tests can be done at home. You can buy ketone test kits from drugstores or online platforms.

Does ketosis work? Is it really beneficial?

Ketosis has several health benefits, including weight loss, balancing blood sugar, and improving brain health.

• Weight loss: Ketosis is all about burning your stored fat, so it promotes weight loss while preserving muscle mass. Many studies show that activating ketosis boosts losing weight. (1),(2),(3)
• Blood Sugar Balance: Ketosis helps stabilize blood sugar levels, reducing insulin spikes and improving insulin sensitivity. (4)
• Brain Health: Ketones provide an efficient energy source for the brain, potentially reducing the risk of neurodegenerative diseases and supporting cognitive function. While you’re in ketosis, your body starts a process called autophagy (detoxing the old and damaged cells), which also provides support for your brain health.

How do I get into ketosis?

To induce ketosis, you should significantly reduce carbohydrate intake, allowing the body to switch its primary energy source to fat. This can be achieved through:

• Ketogenic diet: Ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet designed to sustain ketosis.
• Intermittent fasting: Extended periods without food force the body to turn to fat stores for energy. If you prefer to enter the ketosis state by practicing intermittent fasting, you can get your personalized fasting plan by downloading Fasting Kompanion and keep your fasting on track.
• Exercise: Physical activity helps deplete glycogen stores more quickly, speeding up the transition to ketosis.

Ketosis-friendly foods

No food offers a golden ticket for entering ketosis. However, by including certain foods in your daily meals, you can easily adapt to a ketosis diet and benefit from the perks of ketosis more quickly:

Proteins

• Eggs
• Cheese
• Yogurt
• Salmon
• Tuna
• Chicken thighs (skin on)
• Beets

Healthy fats

• Butter
• Avocado
• Nuts
• Olives
• Olive oil
• Coconut oil

Vegetables

• Leafy greens (kale, spinach, lettuce)
• Celery
• Zucchini
• Cucumber
• Mushrooms
• Cauliflower

Fruits

• Raspberries
• Blueberries
• Strawberries
• Tomatoes
• Plums
• Kiwis

Foods to avoid during a ketosis diet

Avoiding or limiting some foods is key to achieving the metabolic state of ketosis:

• Baked goods, grains, pasta, or any type of refined carbs
• Honey and any form of sugar
• Starchy vegetables (potatoes, carrots, corn)
• High-sugar fruits (bananas, figs, etc)
• Juices
• Beer

The bottom line

Ketosis is a natural metabolic state with numerous health benefits, including weight loss, improved mental clarity, and stabilized blood sugar levels. Decreased appetite, bad breath, metallic taste, increased urination, and dry mouth are the signs that you’re in ketosis without testing. Recognizing the signs of ketosis can guide your dietary choices. However, it’s crucial to consult a healthcare professional before making significant dietary changes, especially if you have existing health conditions.