Signs You're Out Of Ketosis: What To Look For

The ketogenic, or keto, diet is a popular, effective way to lose weight and improve health. When followed correctly, this low-carb, high-fat diet will raise your blood levels of ketones, which are chemical byproducts that provide a new fuel source for your cells. While the keto diet can be challenging to stick to, there are some clear signs that indicate when you are in ketosis and reaping its benefits. However, it's important to note that these signs may not always be pleasant, and the transition period can be tough for some.

Characteristics of Being Out of Keto

Increased thirst

To stay hydrated and prevent feeling thirsty on the keto diet, it is important to drink sufficient water. It is generally recommended to consume around half an ounce of water per pound of body weight. Maintaining optimal electrolyte levels and adequate fiber intake is also crucial. You can choose water that is rich in electrolytes or add a pinch of pink Himalayan salt to your water. Increasing your consumption of mineral-rich foods, such as leafy greens, spinach, and celery, can also help.

It is worth noting that drinking too much water can lead to overhydration and water intoxication, but this is rare and typically requires an extremely high water intake of 3 to 4 liters within just a few hours. Overall, staying hydrated, maintaining a balanced diet, and keeping optimal electrolyte levels can help you manage increased thirst while on the keto diet.

Managing Increased Thirst on the Keto Diet:

• Drink sufficient water: Aim for around half an ounce of water per pound of body weight.
• Maintain optimal electrolyte levels: Choose electrolyte-rich water or add a pinch of pink Himalayan salt to your water.
• Ensure adequate fiber intake: Include leafy greens, spinach, and celery in your diet.
• Avoid sports and energy drinks: These contain high amounts of sugar, which is incompatible with the keto diet.
• Be prepared: Carry a bottle of water with you when spending time outside the house, and drink regularly.

Fatigue

If you are experiencing fatigue, it is recommended to avoid strenuous exercise. Light activities such as walking or yoga may help to improve symptoms.

Other causes of fatigue include:

• The "keto flu", a set of symptoms experienced when the body is adjusting to a ketogenic diet, including fatigue, headaches, and nausea.
• Not consuming enough fat, the primary source of energy on a ketogenic diet.
• Eating "keto-friendly" junk food, which can exceed your daily energy needs and leave you feeling fatigued.
• Intense cravings for grains and other carbohydrate foods.

Digestive issues

To alleviate constipation, it is important to ensure adequate fiber intake. This can be achieved by consuming fiber-rich vegetables, such as leafy greens, or by taking a fiber supplement like psyllium husk. Additionally, staying hydrated and increasing water intake, especially mineral water, can help with constipation.

On the other hand, diarrhea can also occur when starting the keto diet. This is often due to incorrect food choices, such as consuming too much protein or the wrong sources of dietary fat. Sugar alcohols found in sugar-free products can also cause gastrointestinal distress and diarrhea. Reducing the consumption of these products and choosing the right sources of dietary fat, such as olive oil, coconut oil, and high-fat cheese, can help alleviate diarrhea.

It is important to note that digestive issues related to the keto diet should improve once the body adjusts to the new diet. However, if these issues persist or cause severe symptoms, it is recommended to consult a doctor.

Muscle cramps

Causes of Muscle Cramps on Keto

Firstly, let's look at why muscle cramps occur on a keto diet. The main causes are:

• Dehydration: The keto diet can be diuretic, leading to a quick loss of water weight. This can cause dehydration, which may result in muscle cramps.
• Electrolyte Imbalance: Electrolytes are essential minerals, including sodium, magnesium, chloride, potassium, calcium, phosphate, and bicarbonates, that play a vital role in critical bodily functions. When adapting to the keto diet, your body may lose more electrolytes through urination due to decreased blood sugar and insulin levels. This loss is typically greatest during the first 1-4 days of the diet. Electrolyte imbalances can lead to increased nerve sensitivity and pressure on nerve endings, causing muscle spasms and cramps.
• Fatigue: Muscle fatigue increases the likelihood of cramps. Overuse of muscles can alter the communication between the brain and muscles, activating the nervous system and inducing spasms.

Risk Factors for Muscle Cramps

In addition to the keto diet, other risk factors for muscle cramps include:

• Age
• BMI
• Cardiovascular disease
• Kidney disease
• Cancer
• Allergies
• Strenuous or intense exercise
• Exercising in hot conditions
• Certain medications

Treating and Preventing Muscle Cramps on Keto

• Ensure Proper Hydration: Drink plenty of water to stay hydrated and reduce the risk of muscle cramps. Pale-coloured urine is a sign of adequate hydration.
• Consume Electrolyte-Rich Foods: Eat foods rich in potassium, magnesium, and sodium to help rebalance your electrolyte levels. Avocados, Swiss chard, spinach, onions, tomatoes, beet greens, and mushrooms are keto-friendly options.
• Consider Electrolyte Supplements: Taking a magnesium, potassium, or multi-mineral supplement can help prevent muscle cramps, especially during the transition to the keto diet.
• Consume Enough Salt: Salt your food or sip on salted bone broth to reduce the chances of an electrolyte imbalance.
• Cut Back on Alcohol: Alcohol is a diuretic and can worsen dehydration, increasing the risk of muscle cramps.
• Engage in Gentle Exercise: Try walking, stretching, or yoga when first adapting to the keto diet. Avoid intense exercise for the first few days to reduce the chance of muscle cramps.

Remember, if your muscle cramps are persistent or severe, consult a healthcare professional to ensure they are not symptoms of a more serious medical condition.

Headaches

Causes of Headaches on Keto

• Low blood sugar levels: The keto diet involves a drastic reduction in carbohydrate intake, which lowers blood glucose levels. This can cause mental fatigue, brain fog, and headaches.
• Dehydration: As the body shifts into ketosis, it loses water and electrolytes, leading to dehydration, which is a common trigger for headaches.
• Other factors: Overuse of medications, diuretics, age, poor sleep, stress, and skipping meals can also increase the risk of headaches on keto.

Treating and Preventing Headaches on Keto

• Stay hydrated: Drink plenty of water (at least 68-70 ounces or 2 liters per day) and limit alcohol consumption.
• Eat nutrient-rich foods: Include low-carb, water-rich foods like cucumbers, zucchini, lettuce, celery, cabbage, and raw tomatoes.
• Electrolyte balance: Eat more electrolyte-rich foods like avocados, spinach, mushrooms, tomatoes, almonds, kale, pumpkin seeds, and oysters. Lightly salt your food to maintain electrolyte balance.
• Supplements: Consider taking an electrolyte supplement to minimize dehydration and keto flu symptoms.
• Avoid intense exercise: Intense workouts during the initial days of keto can increase stress and the likelihood of headaches.

If headaches persist beyond a few days or weeks, consult a healthcare professional to rule out any underlying medical conditions.

Frequently asked questions