are you stuck on knowing whether you're
in ketosis or not but don't want the
hassle or expense of actually having to
measure your ketone levels in this video
I'm gonna show you nine different ways
which your body tells you that you're in
ketosis I'm so glad you've landed on my
channel I share videos every Tuesday
about how to live a longer leaner
healthier life through real food
low-carb nutrition be sure to subscribe
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notification when I post new videos so
measuring your blood ketone levels with
something like this it's definitely the
most accurate way of knowing whether
you're in ketosis or not but the strips
can get pretty expensive to be honest
and no one really wants to prick their
finger with one of these several times a
day
measuring urine ketones with a dipstick
like these is a much cheaper alternative
but the results can be a little bit
inaccurate and difficult to interpret
sometimes and whether you're just
starting out on a ketogenic diet or
you've been on one for a while there are
different ways which our body tells us
that we're in ketosis and once these
things do come in useful occasionally I
think the vast majority of the time we
don't really need them and we can rely
on the symptoms that I'm going to show
you in this video
particularly number 9 so make sure you
stick around to the end so number one is
sceeto flu keto flu is so called because
of the flu-like symptoms that you get
maybe two three days after starting a
very low carb ketogenic diet so you can
feel a bit headachy a little bit tired
maybe poor concentration to be honest I
think calling it flu is a little bit
extreme if you've ever actually had the
flu what you go through here is nothing
in comparison but it could well be the
first time that your body is starting to
burn fat as its primary fuel source and
it's just not used to that and it takes
a little bit of a period of adaptation
so number two is keto breath now keto
breath is a symptom you'll notice as the
levels of ketones in your blood start to
rise and actually one of the ketones
escapes in the
of acetone and that is breathed out now
not everybody can detect that some
people can't even smell that but it's a
very very common symptom when you start
a low carb ketogenic diet
number three is digestive changes so
it's pretty common for people to have
changes in their bowel habit after a few
days of being on a low-carb diet your
whole body is adapting to a new way of
eating and all your bacteria within your
gut have also got to adapt to that way
of eating and that means there's going
to be changes now some people get
constipated other people get diarrhea
it's usually pretty short-lived though
number four is decreased exercise
performance if you're not really doing a
lot of exercise you might not notice
this one but if you're a regular gym
goer particularly if you're doing
weights then you'll probably notice that
you won't be able to lift quite as much
as you normally do or if you're
sprinting you might not be able to do
that as quickly or go as far as you
normally do so the first reason for this
is you've probably burned through your
short-term energy stores when you go on
a low-carbohydrate ketogenic diet the
first thing your body uses up is your
short-term energy stores which are
glycogen which is in the liver and your
muscles and it's glycogen that your
muscles normally use for real short
bursts of energy and that would be
things like lifting heavy weights or
sprinting so those are the areas which
you will probably notice the biggest
difference in so the second reason you
might experience decreased exercise
performance is because your body's just
not used to burning fat and ketones as
this primary energy source yet it takes
a period of adaptation for your body to
get used to those new fuels and that's
going to show up in your exercise
performance and number five is insomnia
when you're on a ketogenic diet up to
70% of the energy your brain is supplied
with can be from ketones and this is a
very different energy source for your
brain and it's very common for people
who aren't used to being on a ketogenic
diet
to experience insomnia so these first
five have been negative but usually
pretty temporary symptoms of being on a
low-carb ketogenic diet they all
happened during the early phases but but
can be a sign that you're on the right
track if being in ketosis in the longer
term is your goal you'll be pleased to
know that the next four are very
positive and if you're already on a
ketogenic diet you're probably going to
have experienced some of these symptoms
so why not drop me a comment below and
let me know did they pass how long did
it take for them to pass and have you
got any tips for other people who might
be experiencing these symptoms I'd love
to hear from you okay so let's move into
the final four signs that you're in
ketosis number six is a reduced appetite
so you've created the conditions in your
body where you can now access your
stored body fat as energy so you're
gonna be less hungry you're getting your
energy from your fat stores this is
great this is a really positive sign and
it's very often at this point that
people decide hmm actually don't need
breakfast anymore and this is a really
good segue into intermittent fasting and
the fact that you've got reduced hunger
means that that transition to
intermittent fasting can be much easier
and that's one of the reasons I often
recommend people start a low carb diet
before they actually start intermittent
fasting it sort of just naturally
happens that way
the second reason you're probably not
feeling as hungry is you're not getting
the huge insulin spikes after a
card-based meal that you would have been
doing and we know that that can drive
Hungerford when you get reactive low
blood glucose level number seven is
improved mental clarity now this is one
of my favorites I love the clearness of
thinking and the mental clarity that I
have when I'm in the state of ketosis
it's it's just awesome and it's well
worth being on a ketogenic diet purely
for that if it wasn't for all the weight
loss stuff ketones are a great source of
fuel for the brain and
yeah the number eight is improved
physical energy levels so you're now
accessing your fat is your primary store
of energy and that's giving you a much
more even delivery of energy throughout
the day so you often you don't get those
afternoon carb crash slumps anymore
hopefully your early phase insomnia will
they've cleared up your sleep will
probably be better at that point and you
will be waking up more refreshed often
people need a little bit less sleep when
they want a ketogenic diet and these are
great signs that you're probably in
ketosis so number nine is the big one
you're losing weight if the reason
you're on a ketogenic diet is you're
trying to lose weight and you're
actually losing weight then it's really
not worth bothering whether you're
actually in ketosis or not you've
probably got enough evidence that you
are in ketosis and you're achieving your
goal of weight loss so losing weight for
me is the biggest sign that you're in
ketosis and weighing in on a regular
basis you get to know fluctuations
within your body weight that tell you
whether you're on the right track or not
so now you know my nine signs that
you're in ketosis as we touched on
earlier a lot of the earlier ones are
side effects of a ketogenic diet and
I've actually put together a cheat sheet
about how to overcome the side effects
of being on a low-carb diet a lot of the
side effects are to be expected and they
can be easily managed and I don't like
to see people suffering with the side
effects of a ketogenic diet and even
worse I hate it when people give up on a
ketogenic diet thinking it's not for
them because of you know what really are
side effects that are to be expected and
are easily managed so I've put together
a cheat sheet for you and definitely
don't be starting a ketogenic diet
without getting this download and lastly
we know that people are far more likely
to succeed in their weight loss journeys
if they've got support along the way so
why not join my facebook group where
you'll meet loads of like-minded people
if we're trying to achieve exactly this
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share with the community you so much for
watching and I'll see you in the next
video