How to Tell If You’re In Ketosis

It’s usually hard to tell if you’re in ketosis or not without medical supervision.

But, the good news is there are several reliable ways to detect if you’re in ketosis without things like expensive urine tests. 

There are usually small signs that show if you’ve reached ketosis or not.

These can range from weight loss, better energy, and decreased appetite.

In this article, I’ll explain nine signs that show that you’re in ketosis.

What Is Ketosis?

When your body is in ketosis, the liver starts to break down fat molecules into molecules called “ketones,” which are used as fuel by cells throughout your body.

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How Do I Tell If I’m In Ketosis?

There are several ways you can detect if you’re in ketosis. The most reliable, non-invasive way is through a ketosis urine strip.

I recommend the Perfect Keto Test Strips 100 Pack since they have 100 strips in them so you’ll likely never run out, and they’re great for beginners to keto who want to find out whether they’re in ketosis or not reliably.

However, if you don’t want to buy a urine strip, and notice that most of these symptoms are present, you’re probably in ketosis.

1.) Weight Loss

Ketosis is often associated with weight loss because ketones are used for energy in cells and are not stored as body fat, unlike glucose molecules.

When you’re in ketosis, your body starts to use fat as its primary source of energy and stops using glucose, which can lead to weight loss. If you find out that you’re losing weight, you might be in ketosis.

2.) Better Focus and Energy

When you’re in ketosis, your body starts to use fat as its primary source of energy and stops using glucose, which can lead to increased focus and energy as it’s a more consistent fuel for the brain compared to the rise-and-fall of carbs.

This is one of the most common reasons people decide to switch to a low-carb diet. If you find increased, consistent energy, you might be in ketosis.

3.) Sleep Issues

In addition to better focus and energy, ketosis has also been shown to make it easier to fall asleep and stay asleep. This is one of the most common symptoms of people who’re in ketosis. However, it’s not a very reliable way to detect if you’re in ketosis if it’s a short-term issue.

5.) Digestion Issues

Digestive issues are one of the most common side effects of being in ketosis. Your body starts to produce more enzymes that help break down fats, which might cause digestive issues like gas, bloating, and constipation.

Also, your digestive system is getting used to only digesting fats and proteins, so you may experience digestive issues when you begin keto.

However, it’s hard to pinpoint if you’re in ketosis or if you just have digestive problems but have not yet fully adapted to using fat as fuel.

4.) Bad Breath

Bad breath can be a sign that you’re in ketosis. When your body is in ketosis, it starts to produce small amounts of ketones that can have a sweet or weird smell to your breath. This is one of the most common signs that you’re in ketosis.

6.) Fatigue

Fatigue also commonly occurs when you’re in ketosis. This is because your body uses fat as its primary source of energy, which is very different compared to what it used to burn — carbs.

Fatigue can be one of the side effects of being in ketosis, but it’s also a result of burning fat as fuel or a caloric deficit, so it’s not a super reliable way to detect if you’re in ketosis.

However, if you’re experiencing many of these symptoms, you may be in ketosis.

7.) Decreased Hunger and More Appetite Control

In addition to better focus, energy, and later on, better digestion, ketosis can also lead to decreased hunger and better appetite control.

When you eat only fats, you can run off of the fat you eat, and your own fats, which can cause you to feel less hungry and have better control over your appetite.

This can also be one of the most common side effects of being in ketosis.

This is one of the most reliable signs that you’re in keto because it shows you that you’re now running off your own fats, so you aren’t nearly as hungry.

8.) High Urine Ketones

Another sign that you’re in ketosis is high urine ketones. When in ketosis, your body starts to produce and use ketones, so you’re also excreting them in high quantities in your urine. To test your urine ketones, just buy a box of reliable ketone strips and the instructions will be on the package.

When I used urine ketone strips, I just had to pee onto the strip and wait around a minute and then the strip would show a certain color, which I then compared to on the box of the ketone strip package, and then I found my result.

However, high urine ketones can also be a result of eating a lot of protein, so just try to test your urine ketones in a slightly fasted state.

9.) High Blood Ketones

Another sign that you’re in ketosis is high blood ketones. When in ketosis, your body starts to use ketones as its primary source of energy, so your blood will automatically have ketones. Blood ketones are usually used as a quick indicator of whether or not you’re in ketosis, as you can check your blood sugar levels and ketone levels with a single blood test.

However, they’re slightly more expensive and difficult compared to a urine ketone strip.

If you’re interested in a blood glucose and ketone monitor, here’s a link to the most popular one.

Conclusion

When you’re in ketosis, your body starts to use fat as its primary source of energy, instead of glucose.

There are several ways to detect if you’re in ketosis, but either way, it’s important to continue on your keto journey.

If you’re interested in finding out what foods you can eat on the keto diet, I have an article here detailing the best foods to eat on keto and how you can start keto today.

Hope this helped!