The ketogenic diet is a popular low-carb, high-fat diet that puts your body into a state called ketosis. In this metabolic state, your body burns fat instead of carbohydrates for energy. But staying in ketosis requires a strict balance of macronutrients, and it can be easy to fall out of it without realizing it.
So, how do you know if you’re out of ketosis? In this article, we’ll explore the signs and symptoms of falling out of ketosis, how to test for it, and what you can do to get back on track.
What Is Ketosis?
Before diving into the signs of being out of ketosis, let’s briefly review what ketosis is. Ketosis occurs when your body doesn’t have enough carbohydrates to burn for energy, so it starts breaking down fats into ketones, which serve as an alternative fuel source.
This process typically starts after reducing your carb intake to below 50 grams per day, allowing your body to switch from burning glucose to burning fat.
Signs You’re Out of Ketosis
There are several telltale signs that you may have slipped out of ketosis. Some are physical, while others are measurable through tests.
1. Increased Hunger or Cravings
If you suddenly feel hungrier than usual or experience strong cravings for sugary or starchy foods, it may be a sign that you’re out of ketosis. When your body is in ketosis, it typically suppresses hunger due to the stable energy supply from fats and ketones.
2. Decreased Energy or Fatigue
One of the benefits of being in ketosis is the sustained energy you get from burning fat. If you find yourself feeling more sluggish or tired than usual, it could be because your body has switched back to burning carbs for fuel, leading to energy crashes.
3. Weight Loss Plateau or Weight Gain
For many people, weight loss is one of the main reasons to follow a ketogenic diet. If you’ve been steadily losing weight and suddenly hit a plateau or notice some weight gain, it may be a sign that you’ve exited ketosis.
4. Bad Breath Goes Away
“Keto breath” is a common side effect when your body is in ketosis. It’s caused by the production of acetone, a type of ketone, which is exhaled through your breath and often described as fruity or metallic. If this smell suddenly disappears, it might be a sign you’re out of ketosis.
5. Increased Bloating or Digestive Issues
When you’re in ketosis, your digestive system may become more efficient at processing fats. If you experience bloating, constipation, or other digestive issues, it could be an indication that your body is processing carbohydrates again.
How to Test If You’re Out of Ketosis
While physical signs can give you a clue, the most accurate way to know if you’re out of ketosis is by testing your ketone levels. There are a few different methods for this:
1. Ketone Strips
Ketone strips are inexpensive and easy to use. You simply pee on the strip, and it changes color based on the amount of ketones in your urine. While convenient, this method is not always accurate since the body may expel fewer ketones through urine once it’s adapted to ketosis.
2. Blood Ketone Meters
A blood ketone meter measures the level of ketones in your blood, which provides a more accurate reading. Ideally, you want your blood ketone levels to be between 0.5 and 3.0 mmol/L for nutritional ketosis.
3. Breath Ketone Meters
Breath meters, like the Ketonix, measure the amount of acetone in your breath. Although not as precise as blood meters, they offer a non-invasive and reusable way to test for ketosis.
Common Reasons You Fall Out of Ketosis
Understanding why you fell out of ketosis can help you avoid making the same mistakes. Here are some common reasons people fall out of ketosis:
1. Consuming Too Many Carbs
The most obvious reason for falling out of ketosis is eating too many carbs. It can happen easily with hidden carbs in sauces, processed foods, or restaurant meals. Keep track of your carb intake by reading labels and using apps to log your food.
2. Not Eating Enough Fat
A ketogenic diet requires high fat intake to maintain ketosis. If you’re not eating enough fat, your body may start craving carbs for quick energy. Make sure you’re incorporating enough healthy fats like avocados, nuts, and oils into your meals.
3. Stress
High levels of stress can cause your body to release the hormone cortisol, which raises blood sugar levels and can potentially knock you out of ketosis. Incorporate stress management techniques such as meditation, deep breathing, or yoga into your routine.
4. Lack of Sleep
Sleep deprivation can affect your hormones and insulin sensitivity, which in turn may impact your ability to stay in ketosis. Aim for at least 7-8 hours of quality sleep each night to help your body function properly.
See Also: Does the 28-Day Keto Challenge Work?
How to Get Back Into Ketosis
If you find that you’re out of ketosis, don’t worry. There are steps you can take to get back on track.
1. Reduce Carb Intake
The quickest way to get back into ketosis is by lowering your carb intake. Aim to eat less than 20 grams of carbs per day for a few days to speed up the process.
2. Increase Healthy Fats
Increase your intake of healthy fats like coconut oil, avocados, and fatty fish to help your body get back into ketosis. Fats will provide a stable energy source and reduce cravings for carbs.
3. Try Fasting
Intermittent fasting or skipping meals for short periods can help your body burn through its glycogen stores more quickly, forcing it to switch back to burning fat.
4. Exercise
Exercise, especially high-intensity interval training (HIIT), can help you burn off excess glucose and speed up your return to ketosis. Even a brisk walk or a light workout can be beneficial.
5. Stay Hydrated
Drinking plenty of water helps your body eliminate any extra glucose through urine. Staying hydrated also helps you avoid the keto flu, which can occur when your body transitions back into ketosis.
Conclusion
Knowing whether you’re in or out of ketosis is important if you’re following a ketogenic diet for weight loss or other health benefits. Physical symptoms like increased hunger, fatigue, or digestive issues can offer clues, but testing your ketone levels with strips or meters provides the most accurate answer.
If you’ve fallen out of ketosis, don’t be discouraged. By reducing your carb intake, increasing your fat intake, and incorporating some fasting or exercise, you can quickly get back into this fat-burning state.
Staying mindful of your diet and testing your ketone levels regularly will help you maintain ketosis and continue reaping the benefits of the ketogenic lifestyle.
