Entering ketosis is part of one of the most popular weight loss processes today that falls within the so-called ketogenic diet : a method that replaces carbohydrates with fats and other nutrients.
While ketogenic eating promises to be straightforward in short, ketosis as a process is relatively arduous. In its process of adaptation to the new diet, the body goes through symptoms and unpleasant changes in principle, to which we must pay attention to make sure that everything is carried out normally.
This is where the greatest difficulty of ketogenic diets lies: knowing precisely if the process is being carried out properly; or what is the same: how to know if we enter ketosis , or if we are simply being victims of adverse effects. Most of the success of this type of diet depends on this question.
7 symptoms that we have entered ketosis
1. Weight loss
Ketogenic diets are effective in losing weight, and that is the main reason they are so popular. Logically, a first symptom of entering ketosis is precisely to notice a decrease in body weight.
Studies have shown that short and long periods of weight loss are experienced equally during low-carbohydrate diets.
During the first week, this weight loss is usually very rapid, and then little by little it normalizes, until it remains slow and constant.
2. Decreased appetite
Although it is still not very clear why, but many people have reported a decrease in appetite when starting a ketogenic diet.
Apparently, it is a natural effect caused by the increase in protein and vegetables, which are not only known to keep us full for longer, but by replacing carbohydrates they influence the normal process of appetite hormones such as ghrelin .
3. Significant increase in concentration and energy
While it is true that symptoms such as fatigue and mental fog ( ketogenic flu ) are felt at the beginning of a ketogenic diet, after a while these effects are reversed, and in fact an increase in concentration and energy is experienced.
Once ketosis begins, the brain begins to burn ketone instead of glucose . Although the process of change is difficult at first, this has its advantages.
The ketones produced in ketosis are such a useful fuel for the brain that they have even been tested in various studies as a method of counteracting memory loss and other conditions.
On the other hand, fewer carbohydrates mean lower sugar levels; This is also helpful in improving brain functions.
4. Short-term fatigue
The side effects of entering ketosis are very unbearable at first. Especially for the less experienced, the adaptation process often produces adverse effects, resulting in episodes of fatigue.
One way to counteract fatigue in ketosis is to increase your electrolyte intake through supplements that provide sodium, magnesium, and potassium.
Either way, this effect usually does not last more than 30 days. Also, it is not dangerous and is not a reason to stop a ketogenic diet.
5. Poor short-term athletic performance
Very low carbohydrate diets often have the common effect of impairing athletic performance. This is because the body runs out of the energy stores it is used to, such as glycogen, and does not adapt easily to extracting them from other sources.
The good news is that this effect does not last long: after a few weeks, at most a month, the body begins to learn to properly burn fat during physical activity to generate energy, which, in the long run, is even better. .
6. Some digestive problems
The drastic changes in diet posed by ketogenic diets do not go unnoticed by the digestive system.
At first the adaptation process is difficult, as the body assimilates other compounds than carbohydrates. The digestive effects of ketosis include:
- Diarrhea
- Constipation.
- Vomiting
Again, these effects are temporary, and in no case constitute a general health hazard.
7. Insomnia
During the first few days, it is very likely that most of those who experiment with a ketogenic diet will go through periods of insomnia.
This is a common symptom of drastically reducing carbohydrate intake , and in most cases it is often accompanied by other minor effects, such as waking up in the middle of the night with feelings of discomfort.
The good news here is that this effect is not only temporary, but within a few weeks, many of those who have tried a ketogenic diet have claimed to have better sleep afterward.
Reference
- Rudy Mawer. 10 Signs and Symptons That You’re in Ketosis. For Authority Nutrition. [Revised August 2016]
