How to Tell If the Ketogenic Diet is Working
Ketogenic Diet is Working
The ketogenic diet is one of the most popular weight loss plans available for those seeking to lose fat and boost energy levels. It focuses on eating highly satiating foods like meat, fish, cheese, low-carb vegetables and a large amount of healthy dietary fats. The goal is to get the body into a state of ketosis, where it stops using glucose for fuel and instead turns to fat for energy. However, some people find that the transition to a ketogenic diet is difficult and unpleasant. Some experience a wide range of side effects including headaches, nausea, and running to the bathroom frequently. This collection of symptoms is known as the keto flu and can be an indication that the diet is not working for you.
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The most definitive sign that the ketogenic diet is working is the presence of ketone bodies in the blood. These are the product of the breakdown of fat for energy by the liver. This process takes time to complete and may take a few weeks to several months of consistent adherence to the diet before this occurs. Other signs that the ketogenic diet is working include changes in appetite and energy levels. Many people report feeling a reduction in their appetite on the diet, which is a result of reduced insulin levels and an increase in satiety from high-fat foods.
Other signs that the ketogenic diet is working are an increase in energy levels and a decrease in feelings of fatigue. It can take a while for the body to adjust to burning fat for energy, and feelings of fatigue can occur until this happens. It is important to prioritize well-rounded nutrition and adequate hydration to support the body through this change.
How to Tell If the Ketogenic Diet is Working
Stomach problems are also common during the early days of a ketogenic diet. This is because the digestive system has to work hard to digest a larger proportion of fatty foods than it normally does. This can lead to gas, diarrhea and constipation, but these are typically temporary and should resolve as the body gets used to using fat for energy.
Bad breath is another common side effect of the ketogenic diet and is caused by a ketone called acetone that is produced when the body burns fat for energy. This can have a fruity or nail polish remover-like smell and will typically resolve as the body uses its fat stores for fuel.
Other common signs that the ketogenic diet is working are a dry mouth and increased thirst, which can happen because of the way the diet restricts carbohydrate intake. It is important to drink lots of water and other fluids, especially those with electrolytes, during this period. This can be achieved by drinking water with an added electrolyte powder or using a pre-made hydration supplement. In addition to being a useful tool for weight loss, the ketogenic diet can also provide many other health benefits. However, it is important to be aware of the potential negative side effects so that you can decide if it is right for you.