The keto diet isn’t easy. On the contrary, it’s one of the most challenging weight-loss diets because of the need to eliminate carbohydrates, unhealthy fats, and sugars from your daily diet. While this isn’t uncommon when it comes to weight loss, it can be hard if you aren’t used to such restrictions.
The biggest goal of the keto diet is to reach a state of ketosis. This happens naturally when you’re adjusting to your new keto diet and can also happen if you stop eating keto and start eating normally again.
In this article, we’ll help you better understand what ketosis is then outline 3 signs to help you know when you’re out of ketosis and how to deal with them.
What Is Ketosis?
The keto diet mainly relies on reaching the state of ketosis. Ketosis happens when your body runs out of carbohydrates and starts to burn fat instead, thus inducing weight loss. As your body reaches this state, your body will start producing ketones which it will use as an energy source.
To successfully lose weight with the keto diet, you need to transition into a state of ketosis. The same happens if you suddenly stop your keto diet and resume a regular diet. Transitioning into or out of ketosis doesn’t happen instantly and it isn’t always easy. The change can take between three to six weeks as your body adjusts.
How do you know when you’re out of ketosis? Here are three signs:
Sign #1: Your Sugar Cravings Return
If you’re used to consuming a high-sugar diet, you might experience sugar cravings after adopting a keto diet. Should you experience this, don’t worry. The keto diet relies on quality proteins, good fat, and low-carb fiber to maintain your blood sugar levels and you’ll eventually get your cravings under control.
Sign #2: You Feel Hungry More Frequently
This is a common discomfort for many dieters who are adjusting to new ways of eating. If you start feeling hungry, you can treat yourself to a snack as long as it follows the requirements of the keto lifestyle. Look for foods that you can still enjoy under the diet and experiment with keto versions of your favorite comfort food.
Some food options you can consider are low-carb pasta like palm pasta which is made with hearts of palm.
Sign #3: Brain Fog and Fatigue
The brain fog and fatigue during the first days of a keto diet is also called keto flu. If you’re finding it hard to focus on things, take plenty of fluids that contain electrolytes, potassium, and sodium to combat the symptoms.
This is a natural occurrence when your body is transitioning to ketosis. It will go away on its own once your body has fully adapted to your new diet and you’re well hydrated.
Listen To Your Body
Adopting a keto diet can take a period of adjustment, particularly if it’s your first time. By keeping these tips in mind, you’ll have a greater awareness of what’s happening to your body and will be better prepared to deal with what you’re experiencing.
Listen to your body and take the steps we mentioned here if you start experiencing sugar cravings, increased hunger, and brain fog.
FAQs
If you don't transition properly off the ketogenic diet, you could be setting yourself up for some not-so-pretty symptoms: Weight gain. Bloating and other bathroom issues. Blood sugar spikes, which could cause fatigue and irritability.
How do you know if you've come out of ketosis? ›
The main signs you're not in ketosis are:
- Intense sugar cravings.
- Stalled weight loss.
- Crashed energy (likely a sugar crash, including feeling lightheaded or dizzy, fatigue, brain fog, and irritability)
- Bloating.
- The return of keto flu symptoms.
- High blood sugar levels.
If you don't transition properly off the ketogenic diet, you could be setting yourself up for some not-so-pretty symptoms: Weight gain. Bloating and other bathroom issues. Blood sugar spikes, which could cause fatigue and irritability.
How long does it take to exit ketosis? ›
The same happens if you suddenly stop your keto diet and resume a regular diet. Transitioning into or out of ketosis doesn't happen instantly and it isn't always easy. The change can take between three to six weeks as your body adjusts.
How to quickly get back into ketosis? ›
Strategies for encouraging the body to enter ketosis include:
- Significantly reducing the carbohydrate intake. ...
- Increasing physical activity. ...
- Fasting for short periods. ...
- Increasing healthful fat intake. ...
- Testing ketone levels. ...
- Checking protein intake. ...
- Consuming more MCT oil.
Eating more than 50 grams of carbs may disrupt ketosis.
Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.
Will one cheat day ruin ketosis? ›
It's okay to have a cheat day while observing keto. But keto practitioners recommend you plan your macros carefully. Don't go all out on your cheat day — know your limits so you don't get knocked out of ketosis and become unable to get back.
What color is urine when in ketosis? ›
Any color on the ketone strip, from pink to purple, indicates fat burning (ketosis). Some people get a darker ketone strip color and achieve the same weight loss results as someone with a lighter color. Your “positive” color result can vary throughout the day for many reasons.
What is ketosis smell? ›
Smelly breath is unfortunately a common side effect of the keto diet. If you notice a smell that is fruity or similar to nail polish, thats a sign that your body is in ketosis. To combat the smell, try brushing your teeth, staying hydrating, eating more protein, or just wait it out—it's only temporary.
What does deep ketosis feel like? ›
Ketosis is defined as a natural metabolic process that involves the production of energy from the breakdown of fat into ketone bodies. Signs that suggest you are in ketosis include fatigue, bad breath, dry mouth, weight loss, flu-like symptoms, and decreased hunger and thirst.
Gulotta recommends staying on keto for six months max before reintroducing more carbs to your diet. And Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City, agrees: “The science hasn't gotten to the point where I would be comfortable recommending it as a forever diet,” he says.
Will one slice of pizza take you out of ketosis? ›
Regular Crust
This type of pizza crust can have up to 33g of carbs without any added sauce or cheese. If you're limiting your carbs to 20-50 grams per day, one slice of this type of crust will likely kick you out of ketosis.
What happens if you eat no carbs for a week? ›
Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.
Will a 16 hour fast put me in ketosis? ›
Additionally, note that forms of intermittent fasting that have shorter windows of fasting ranging from 12–18 hours per day may not reach this state, as ketosis may not be achieved with fasts lasting less than 24 hours unless you also follow a very low carb diet.
What foods increase ketones? ›
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
How to speed up weight loss in ketosis? ›
To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.
How do I know if I broke ketosis? ›
You can use tools that measure your body's ketone levels, such as ketone breath meters, blood ketone meters, and keto urine strips — which tend to be the cheapest and easiest method. If you've cheated on keto, you'll need to strictly adhere to the diet to reenter ketosis.
What happens when you end ketosis? ›
Your blood sugar will spike, making an abundance of quick energy available and causing your body to switch back to glucose as a source of fuel. Ketone production will stop. A majority of the sugars you eat will likely be used to replenish glycogen stores. This may cause a temporary gain in water weight.
How easily can you fall out of ketosis? ›
Yes, even just one carb-rich meal can quickly get you out of ketosis. The carbs eaten on a cheat day will halt the production of ketones immediately until they are all metabolized by the body. It's not that complicated to achieve ketosis, but it does take time and effort.
How easy is it to go in and out of ketosis? ›
“Few people have the ability to go on and off keto successfully,” she says, explaining that the main challenge is intense cravings for carbs and sugar, which come back once you reintroduce these foods. In Devine's experience, this is true whether you take a break for say, a holiday weekend, or even just a meal.
