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The surest way to diagnose ketosis is to do urine strip test or blood test. The strips are commonly available in Indian medical stores. You need to compare the colour of the strip to determine the degree of ketosis you are in, deep or light.
Another important way is subjective. Most of the people, in ketosis, can feel when they are in Ketosis. They have more mental clarity and less appetite.
Yes, you might have craving for carbs for consecutive few weeks. Once you will be adapted to ketosis you will not feel like to take carbs. It takes almost 3 to 4 weeks to be fully keto adapted.
It is simple. You will go out of ketosis! You might feel severe hunger and craving for carbs. Only 10g net carbs are sufficient to take you out of ketosis. Even 1 teaspoon of sugar can destroy ketosis!
Yes, your brain can work with ketone body or beta-hydroxy-butyrate. (Takes 3-4 weeks to get keto adapted)
Part of the brain and some other tissues still might need glucose as fuel, that’s why we will take complex carbs in form of vegetables like kale, broccoli, lettuce, spinach etc.
Yes, you will pee more. You will need more water than normal. Urine may smell like ketone body. Even your breath will have a fruity smell. Remember, you are taking negligible carbs. Lots of extra water held by water, in your body, will be excreted.
Simply take the edible salt with water. It will immediately clear your symptoms of headache, dizziness, brain fog etc.
Ketosis may cause dehydration. You will take adequate water. If you are dehydrated even after drinking adequate water that means your body needs salt. Add some salt to the water and drink it if you are severely dehydrated.
You may take at least one avocado when you are in ketosis. It’s difficult to get one in India. In that case take kale, broccoli, lettuce, spinach, as these vegetables contains K+.
Up to 75 percent of your diet can be from healthy fat when you are in real ketosis (unless contraindicated otherwise). There will be lots of saturated fat too. But in calorie deficit with regular exercise, this fat will be mobilized and you need not worry about it at all.
Yes, it is possible. Even too much complex carbs, vegetables with lean meat or other high protein or alcohol can take you out of ketosis. Any food (carbs or protein, not fat), causing insulin spike, has potential to throw you out of ketosis.
20 to 30 Burpees (HIIT) followed by 20 minutes aerobic is recommended. Your muscle glycogen will be washed off fast, and you will have high chance to get back in ketosis.
You may take 1 to 2 teaspoon of coconut oil or other medium chain triglyceride oil. Within 3o min your brain will get the ketone body derived from the MCT oil and your brain will be supposed to work optimally.
Alcohol can cause ketoacidosis which is a life-threatening condition. It is not recommended to drink when you are in ketosis. If you need to take alcohol take carbs and go out of ketosis. Anyway, it is not recommended to take alcohol when you are in ketosis.
You might feel lack of energy during the resistance training. (On the contrary, most of the people do better during aerobic activity in ketosis.)
First one month, you should have SKD or standard keto diet or strict keto diet. After that you can have CKD [cyclic keto diet] or TKD [targeted keto diet], where you can perform gym training or resistance training optimally.
The day before Keto diet:
Evening aerobic exercise for 1hour or high-intensity interval training for 30 min.
Skip the dinner take adequate water.
The day of Keto diet:
Skip the breakfast, start the diet from lunch.
Yes there are some distinct changes. Read below:
1. Beta oxidation of fatty acids are the chief biochemical process instead of glycolysis for energy.
2. Your brain starts running on Beta Hydroxybutyrate instead of normal glucose as substrate. Initially, that is not easily adjusted leading to confusion and brain fog.
3. During ketosis sodium and sugar-rich foods, are drastically reduced which hampers fluid retention. Electrolyte imbalance and dehydration can occur easily if proper water and electrolyte intake is not taken care of.
It’s not a flu at all, there won’t be any fever! Some flu like symptoms occur in first few days when body fights to get keto adapted.
The symptoms mimic flu (except fever) and hence given such fancy name. It commonly starts at 2 to 3 days of ketosis and hardly stays more than 2 weeks. But it is not universal for all.
Keto flu symptoms…
Headache
Abdominal cramp
Brain fog and difficulty in focusing
Dizziness or confusion
Nausea
Irritability
Diarrhoea or constipation
Muscle cramps
Lack of concentration
Poor sleep induction or maintenance
Sugar cravings
Heart palpitations
If you have even few of them, you may congratulate yourself, you are on the right track.
1. Keep yourself hydrated as much as you can. Salt intake should be maintained. Lime water with a pinch of salt few times per day help.
2. Intake of fats may be increased temporarily. A good option is to add MCT in the diet. (In India PURE MCT, SIMYL MCT etc. ).
3. Little more carbs may be taken, if the last point does not work, as a last resort till symptoms are relieved.
4. Supplement with magnesium and eat keto foods high in potassium like leafy green vegetables, salmon, nuts, mushrooms etc.
5. Adequate sleep and light exercises for 2 to 3 days a week.
6. Bone broth – not available in India.
Read more on keto flu from a previous post.
Also clear your mind from the keto diet myths!
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