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Ketogenic diet: how to know if you are in ketosis

Indeed, this diet can help us lose weight, although it should only be used at specific times and situations. Among other things, because keeping ketosis without getting out of it or without going into ketoacidosis can be complicated. Moreover, it is even difficult to know when we are in ketosis. How can we be aware?

Breath changes

When we reach ketosis, our breath may be the first to warn us because, sometimes, what is known as “ketonic breath” is generated. Upon entering ketosis our body releases ketones and this can affect our breath.

It is possible that we present a breath with a smell that tends to slightly fruity or even metallic . The problem with this is that this smell may not go away simply by brushing our teeth . The good news is that it doesn’t usually last too long.

Increased thirst sensation

Another effect of ketosis and that, indeed, can indicate that we have entered ketosis, is to feel the mouth drier and have a greater feeling of thirst. When we enter ketosis our body tends to eliminate the excess water (and sodium) that we may have and this can cause us to feel more thirsty.

In any case, it is not a completely reliable method, but it can be an indicator.

In beginners: dizziness and irritability

Some people, especially beginners in their early days, may feel more irritable and get dizzy when they enter ketosis. This is mainly due to the drop in sugar and glycogen that we live upon entering the state of ketosis. In any case, if it happens it usually lasts a few days.

Test strips for urine

One of the most appropriate and somewhat more accurate ways to know if we are in ketosis or not is to measure it in the urine. For this, we can buy in the pharmacy some strips of reagent paper that can give us an estimate of the concentration of ketones in our blood.

After wetting them in the urine and waiting 15 minutes the strips will react and will change color. Depending on the color we will have an approximation of the ketones in our blood. Colors vary from beige to different shades of pink and purple. The more purple, the more ketones in the blood. Ideally, we stay in intermediate tones.

In any case, remember that this method can be altered depending on the time we do it or the consumption of water we have had.

Blood test

Therefore, the most reliable method is the blood test. In general, keto diets are recommended that we do it under medical supervision or from a nutritionist. Therefore, periodic blood tests may be recommended. We can also get an electronic meter and a kit with reactive lancets, similar to those used by diabetic people.

These meters will inform us of the exact concentration of ketones in the blood. We are considered to be in ketosis when we are at values ​​between 0.5 and 3 mmol / L of blood centones.

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