There are several ways to test and see if you’re in ketosis. You could use urine test strips, a breathalyzer or even a blood test kit where you prick your finger on a lancet and test you blood.
However, if you do not wish to spend any money on resources for testing, you can always look out for a few signs that will be given off by your body when it’s in ketosis.
While it may not be as accurate as a blood test, if you’re following the diet principles correctly and see these signs, it’s safe to assume that you’re in ketosis and just need to carry on what you’re doing to maintain the ketogenic diet.
This is one of the first signs of ketosis. It’s similar to morning breath when you wake up in the morning in a fasted state. What you’ll be smelling is acetone as the body uses ketones for fuel.
You can get over this little problem by drinking water with peppermint or spearmint in it. Alternatively, you could use a sugar-free mint.
Decrease in physical performance
In the initial stages of the keto diet, you’ll feel a lack of energy and lethargy. This is one of the signs that you’re going into ketosis.
Your body is adapting to the keto diet and while some people may not experience many side effects, most people will face some issues.
If you’re exercising, you’ll notice that your performance is not up to your usual standards. Ideally, you should rest during the first 4 to 7 days on a keto diet.
Give your body time to get used to the diet and make the switch from burning glucose to burning fat for fuel.
Another very common symptom of going into ketosis are digestive issues. You may experience diarrhea or constipation. The body is cleansing itself and this is normal.
You may wish to include some fibrous vegetables such as broccoli in your diet to aid with the process. Do note that you shouldn’t exceed more than 50 grams of vegetables.
Increase in energy
If you suddenly feel like you are more energetic than ever before, you’re most probably keto-adapted and have successfully adopted the diet. Most people who reach ketosis report a sudden increase in energy and mental clarity.