6 Signs and Symptoms of Ketosis

As you may or may not know, ketosis is a very low-carb metabolic state where fat becomes the primary energy source for the body.

To reach this state, one has to be in a perpetual state of starvation (not really). Ketosis can be considered an alternative to fasting which produces similar results (both use ketones as energy through fat metabolism). If one does not eat for a certain period of time, the body will begin to break down muscle and fat cells (protein) in order to provide energy for other vital organs. This state can be attained by fasting, but why do this if the alternative is so much easier?

This article gives you 6 signs and symptoms of ketosis.

6 Signs and Symptoms of Ketosis

1) Acetone Breath

Acetone is a substance that is expelled via breath and urine. It has a distinct smell, sometimes described as "fruity" or like nail polish remover. Acetone is one of the ketone bodies that are produced when fatty acids are broken down during fat metabolism.

2) Frequent Urination

Frequent urination can be due to a number of reasons, however, this topic focuses on the ketosis factor. As you convert fat into energy there is a loss of body fluids which can lead to frequent urination as well as dehydration. In relation to ketosis, this starts happening once your blood becomes more acidic which triggers the kidneys to expel sodium and water from the body in order to balance the pH level.

3) Unquenchable Thirst

Another common side effect that can go along with frequent urination is an unquenchable thirst. If you are drinking more than usual but still feel thirsty, then this is one of the symptoms of ketosis.

4) Bad Breath

Bad breath in relation to ketosis is a direct effect of acetone breath. This is a telltale sign that you are in ketosis and will likely be this way for a little while as your body adapts to fat metabolism.

5) Dry Mouth

Dry mouth is one of the most familiar side effects during the initial stages of ketosis as you deplete your glycogen (stored carbohydrates in the muscle and liver). As bad as it sounds, dry mouth can be remedied by drinking more water.

6) Fatigue

Fatigue is one of the many symptoms of ketosis that can go away once your body has adapted to this metabolic state. It is common to feel fatigued in the initial stages after starting ketosis. This fatigue comes from the loss of carbohydrates which are usually an energy source for the body. Now that you're starting to burn fat, you don't have as quick and steady access to energy. As your body adapts, this side effect should dissipate!

Bonus: 3 Easy Keto Recipes:

1) Keto Ice Cream

(Serves 2)

What You'll Need:

4 Egg Yolks ½ Cup of Heavy Whipping Cream 1 ½ tsp Vanilla Extract ¼ Cup Erythritol or Lo Han Guo (natural sweetener) 5 Drops Liquid Sucralose (or another low-carb sweetener)

Directions:

Pour the heavy whipping cream into a saucepan and set it on the stovetop to medium heat. (Note: You can also do this step in the microwave). Whisk until you see bubbles around the edges of the pan for about 2-3 minutes. While continuously whisking, slowly pour egg yolks into the pan. Continue to whisk while cooking for about 3-5 minutes or until the mixture thickens. Remove from heat and let cool for a few minutes before adding the vanilla extract, sweetener, and liquid sucralose. Pour into serving bowls, cover with plastic wrap, and place in the freezer for at least 4 hours.

(Net carbs: 2g)

2) Keto Pancakes

(Makes 5-6 pancakes, serves 2)

What You'll Need:

3 tbsp Coconut Flour 1 Egg 3 tbsp Butter or Coconut Oil ¼ tsp Baking Soda ¼ tsp Cream of Tartar ¼ Tsp Sea Salt ¾ Cup Water (or Almond Milk)

Directions:

Combine all dry ingredients in a bowl. Melt butter (or coconut oil) and whisk egg, water (or almond milk), and extracts of choice Add the wet ingredients to the dry ingredients slowly while stirring until smooth Cook on medium heat on a preheated griddle with nonstick spray or butter Serve with sugar-free syrup, butter or sugar-free jelly

(Net carbs: 1g)

3) Keto Cookies

(Makes 12 cookies, serves 12)

What You'll Need:

6 oz. Almond Flour 4 oz. Cream Cheese 2 tbsp Unsweetened Cocoa Powder 1 tsp Baking Soda ¼ tsp liquid Sucralose (or another low-carb sweetener) 2 tbsp Heavy Whipping Cream 1 Egg

Directions:

Preheat oven to 350F Combine all dry ingredients in a bowl Add the egg and heavy whipping cream and mix until smooth Roll dough into small balls and place on baking sheet Flatten cookies slightly with a fork Bake in the oven for 10-15 minutes

(Net carbs: 2g)

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