9 Clear Signs You're in Ketosis: Without Testing
Summary
TLDRThis script discusses the signs of ketosis, a metabolic state where the body burns fat for fuel. Key indicators include 'keto flu', weight loss, looser clothes, increased energy, improved cognitive function, reduced inflammation, enhanced satisfaction from food, better mood, and decreased appetite. The speaker emphasizes that a high-quality, nutrient-dense ketogenic diet is crucial for avoiding common side effects and achieving health benefits beyond weight loss.
Takeaways
- 🔍 Ketosis is a metabolic state where the body burns ketones for energy instead of glucose, which can help with weight loss and various health issues.
- 🚫 Traditional ketone tests like urine strips and breath analyzers may not be accurate once the body becomes efficient at burning ketones.
- 💉 Blood tests are more accurate for measuring ketosis but can be expensive and uncomfortable.
- 🕒 Transitioning into ketosis can cause symptoms like 'keto flu', fatigue, and rash due to the body adjusting to a lower carb intake.
- 🥗 Ensuring a nutrient-dense and high-quality diet can reduce the likelihood of experiencing negative symptoms during the transition to ketosis.
- 💧 Initial weight loss on a ketogenic diet is often due to water weight, not fat, as the body releases stored glucose and associated water.
- 👕 Looser clothes around the midsection can indicate a reduction in visceral fat, a sign that the ketogenic diet is effective.
- 🔋 An increase in energy levels is a sign of ketosis, as the body taps into stored fat for energy, which is more efficient than glucose.
- 🧠 Improved cognitive function, including memory and focus, can result from ketosis as ketones directly fuel the brain, bypassing sugar-related damage.
- 🏋️♂️ Ketones have anti-inflammatory properties, which can help reduce inflammation and pain associated with certain conditions.
- 🍽 Feeling more satisfied after eating can be a sign of improved insulin sensitivity, allowing better nutrient absorption and satiety.
- 😌 Improved mood and reduced anxiety or depression can be experienced on a ketogenic diet due to the brain's improved insulin sensitivity and nutrient absorption.
- 🍎 A loss of appetite can be a strong indicator of ketosis, as the body becomes efficient at utilizing stored fat for energy, reducing hunger.
Q & A
What are the nine signs that indicate if someone is in ketosis?
-The nine signs include: 1) Keto flu, 2) Keto fatigue, 3) Keto rash, 4) Weight loss, 5) Looser clothes around the midsection, 6) Increased energy, 7) Improved cognitive function, 8) Reduced inflammation and pain, 9) Loss of appetite.
Why are urine and breath tests for ketones not very accurate?
-Urine and breath tests may not be accurate because as the body becomes more efficient at burning ketones, the excess ketones that would otherwise be excreted in urine or breath may not show up, leading to potentially misleading results.
Why is a blood test considered more accurate for detecting ketosis?
-A blood test is more accurate because it directly measures the levels of ketones in the blood, which is a direct indicator of ketosis, despite being more invasive and costly.
What is the 'keto flu' and why does it occur?
-The 'keto flu' refers to a set of symptoms experienced during the transition to ketosis, often due to a lack of B vitamins, electrolytes, and sea salt in the diet, which can be mitigated by supplementing these nutrients.
Why might someone experience fatigue during the transition to a ketogenic diet?
-Fatigue can occur due to the body's adjustment to using ketones for energy instead of glucose, which is a significant metabolic shift that can temporarily cause tiredness.
How does the ketogenic diet affect weight loss initially?
-Initially, weight loss is rapid due to water weight loss as the body releases stored glucose and associated water. After this initial phase, weight loss slows to about 1-2 pounds per week, reflecting actual fat loss.
What does it mean when clothes feel looser around the midsection?
-Loosening clothes around the midsection indicates a reduction in visceral fat, which is a positive sign that the ketogenic diet is working to reduce fat around the organs.
How does ketosis impact energy levels?
-Ketosis provides a more efficient and cleaner fuel source by tapping into stored body fat, leading to increased energy levels as the body utilizes these ketones for energy.
What is the connection between ketones and cognitive function?
-Ketones can improve cognitive function by directly fueling brain cells, bypassing damage caused by excessive sugar, which can lead to better memory, focus, and attention.
How does the ketogenic diet potentially help with inflammation and pain?
-Ketones have anti-inflammatory properties, which can help reduce inflammation associated with various conditions like autoimmune disorders or arthritis, leading to less pain.
Why might someone feel more satisfied after eating while on a ketogenic diet?
-Increased satisfaction after eating on a ketogenic diet can be due to improved insulin sensitivity, allowing for better nutrient absorption and a feeling of fullness.
How can the ketogenic diet affect mood and mental health?
-Fixing insulin resistance in the brain can lead to better neurotransmitter function and hormone balance, potentially uplifting mood and reducing symptoms of depression and anxiety.
What is the significance of losing appetite on the ketogenic diet?
-Losing appetite is a strong indicator of ketosis as the body becomes efficient at using stored fat for energy, reducing the need for frequent meals and making long-term adherence easier.
Outlines
🔍 Signs of Ketosis and Transition Challenges
The first paragraph discusses the importance of ketosis for weight loss and health, emphasizing the inaccuracy of common ketone tests like urine and breath analyzers. It introduces nine signs to identify ketosis, starting with the 'keto flu', which includes symptoms like fatigue and rash due to a lack of B vitamins, electrolytes, and sea salt during the transition to a ketogenic diet. The paragraph also distinguishes between a healthy, nutrient-dense ketogenic diet and a 'dirty' version that focuses solely on low carb intake without attention to food quality.
📉 Weight Loss and Ketosis Indicators
This paragraph delves into the initial rapid weight loss experienced in the first weeks of a ketogenic diet, which is primarily due to water weight. It clarifies that the loss of 1-2 pounds per week post this initial phase is a healthier fat loss rate. The paragraph also highlights how looser clothing around the midsection indicates a reduction in visceral fat, a sign of effective ketosis. Furthermore, it explains the role of insulin resistance and how the ketogenic diet can improve nutrient absorption and overall health.
💪 Benefits of Ketosis on Energy, Cognitive Function, and Inflammation
The third paragraph outlines additional benefits of ketosis, including increased energy due to the body's more efficient use of fat as fuel compared to glucose. It also discusses the improvement in cognitive function, attributing this to the brain's ability to utilize ketones directly, which can be particularly beneficial for individuals with damaged neurons due to high sugar intake. The paragraph further touches on the anti-inflammatory properties of ketones, which can alleviate pain and inflammation associated with conditions like arthritis or autoimmune disorders.
🍽️ Satiety, Mood Enhancement, and the Ultimate Ketosis Indicator
This paragraph continues to explore the effects of ketosis, noting increased satiety due to improved insulin sensitivity and nutrient absorption. It also suggests that ketosis can lead to better mood and reduced symptoms of depression and anxiety, potentially due to brain insulin resistance being addressed. The ultimate indicator of ketosis mentioned here is the loss of appetite, as the body becomes efficient at utilizing stored fat for energy, reducing the need for frequent meals.
🚀 Best Practices for Starting a Ketogenic Diet
The final paragraph offers guidance on the best approach to starting a ketogenic diet, suggesting that viewers watch a linked video for further information. It implies the importance of understanding the correct method to ensure the diet's effectiveness and sustainability.
Mindmap
Keywords
💡Ketosis
💡Ketone
💡Keto Flu
💡Electrolytes
💡Weight Loss
💡Visceral Fat
💡Insulin Resistance
💡Cognitive Function
💡Inflammation
💡Nutrient Density
💡Appetite Suppression
💡Mood Improvement
Highlights
Ketosis is important for weight loss and improving health conditions.
Testing for ketones through urine or breath analyzers may not be accurate as the body becomes more efficient at burning ketones.
Blood tests are more accurate for detecting ketosis but can be expensive and uncomfortable.
Nine clear signs can indicate if you're in ketosis without the need for tests.
Transitioning into ketosis may cause the 'keto flu', fatigue, and rash due to missing nutrients.
Consuming nutrient-dense foods on a ketogenic diet reduces the likelihood of experiencing negative symptoms.
Diarrhea on the ketogenic diet may be due to increased vegetable intake and the body's adjustment to fiber.
Weight loss is a significant sign of ketosis, with initial rapid loss due to water weight.
Clothing feeling loose, especially around the midsection, indicates loss of visceral fat and is a sign of ketosis.
Ketosis can improve energy levels due to the body's efficient use of fat as fuel.
Cognitive function can increase in ketosis as ketones provide direct fuel to the brain cells.
Ketones have anti-inflammatory properties which can help with pain and inflammatory conditions.
Increased satisfaction after eating can be a sign of improved insulin sensitivity and nutrient absorption.
Mood improvements can occur with ketosis due to the brain's better utilization of nutrients.
The absence of appetite can be a strong indicator of being in ketosis as the body efficiently uses stored fat.
The importance of choosing a high-quality ketogenic diet for long-term health benefits.
Transcripts
there are nine very clear signs that
will tell you if you're in ketosis or
not now being in ketosis is very very
important not just to lose weight but to
get rid of a lot of health problems
diseases inflammatory conditions that
someone has and the problem with testing
yourself for ketones to see if you're in
ketosis or not is when you're doing a
urine test for example or a breath
analyzer test they're not very accurate
well maybe at first they might be a good
thing but as soon as you start to burn
ketones more efficiently those extra
wasted ketones are not going to show up
in your urine they're not going to show
up in your breath but those values could
be zero so those tests are are not very
accurate now blood test is pretty
accurate but you know it's expensive you
have to stick yourself there's a little
pain involved but I'm going to show you
nine different signs or Clues to tell
you if you're in ketosis or not now
number one relates a bit more to
transitioning into ketosis usually it
takes about two to three days depending
on how low your carbs are and there's
usually three uh symptoms that a lot of
people have if they don't do either the
B vitamin supplements or electrolytes
and sea salt because all three of these
transitional signs or symptoms can be
related to something missing in the diet
because when you do keto you need more B
vitamins and a lot of times you need
more electrolytes and that would be
number one keto flu
number two keto fatigue and number three
keto rash now if you're doing the
healthy version of the ketogenic diet
and you're really making sure that your
foods are nutrient dense and higher
quality the chances of you getting these
symptoms are much less versus someone
doing the dirty version of Keto which is
basically you're just doing low carb and
you're not paying attention to the
quality of foods and another side note
on that if you get diarrhea for example
um that usually is related to consuming
a lot more vegetables because I
recommend that you do include a good
amount of greens or Salad on this
program to get certain minerals and
certain vitamins but some people are
just not used to consuming like seven
cups or ten cups of salad per day and so
because they don't have the microbes to
break all that fiber down they might get
diarrhea on the flip side people that
have keto breath that's usually related
because they're not consuming enough
greens to kind of counter some of the
the ketones that you're breathing out
but let's go to number two this is a big
one this is called weight loss okay
you're going to lose weight initially
you may lose a lot of weight like 7 to
14 pounds in the first one to two weeks
now why do you lose so much weight
initially because simply the first part
of this weight loss is going to be water
weight loss when your body has been
consuming a lot of carbs with that
stored glucose you also store a lot of
water so for every gram of glucose that
you store your body stores 3 grams of
water so it's like three times as much
water so people that do a high carb diet
are literally they're just filled with
water when you start getting them off
carbs they dump and get rid of a lot of
water weight so the first week or even
week and a half they might lose a ton of
weight and then it comes down to like
one to two pounds loss and they're
usually depressed at that time because
they think wow it's not working anymore
so maybe I should go into another diet
when in fact it was working they just
didn't realize it was water weight you
have to realize that the most fat you
could possibly burn per week is about
two pounds and that's with a healthy
body now that's not including a lot of
fasting that's just going on this Keto
Plan because if you start adding more
fasting and like you're fasting for some
days and then the weight loss goes up to
three four five or even a little bit
more weight of actual fat loss per week
but when you start losing weight
especially after the second week when
all the water is gone then you can kind
of know that you're burning fat and the
way it's coming off all right number
three this is a good one your clothes
are looser around your midsection this
is a really good indication that you're
in ketosis and it's working because
the first thing that's going to happen
is your liver is going to start dumping
fat and when you start getting rid of
the fatty liver you also start losing
weight around your organs and that's
called visceral fat and that's in your
midsection so as your midsection shrinks
it's a really good indication that it is
working which is way more important than
losing weight because of this what
you're fixing when you're doing the
ketogenic diet is insulin resistance and
the insulin receptor is becoming more
receptive and it's working in one of the
functions of insulin is to help you
absorb nutrients especially amino acids
so you're healing the body with more
proteins especially if you're menopausal
you have atrophy that's a good thing so
you're getting more protein and that's a
bit heavier per weight if you compare
that to actual fat per weight so it's
all about getting healthy to lose weight
not lose weight to get healthy and part
of getting healthy is to be able to
absorb these nutrients and allow these
proteins to get in your body when a lot
of people start out they have insulin
resistance and they're usually deficient
in amino acids because they can't pull
it in so they have a hard time absorbing
protein all right that was number three
number four
energy increase why because ketones come
from fat dietary fat and your body fat
and if we take a look at the two fuel
sources we have fat in glucose we look
at the calories in fat per gram compared
to the calories in carbs per gram fat is
nine carbs are four that's less than
half of the calories so there's more
than twice as much energy in fat than
glucose and when you go into ketosis
you're tapping into all this store fat
your potential energy so you get to have
that back and use that to actually get
things done versus when you're not in
ketosis you're running on glucose and
you're dependent on the next meal that
you eat because you're eating so darn
frequently and the burning of fat and
ketones are much more efficient and
cleaner fuel number five is your
cognitive function increases that's
memory focus and attention that that's
because ketones fix your brain they fix
the nerve cell if you have damage in
your neurons from too much sugar okay
because that basically damages the
mechanism and it kind of starves out the
neurons and this is why diabetics have a
greater incidence of dementia and
problems with a cognitive function
because of the destruction in the brain
but when you're in ketosis these ketones
feed the brain cells directly they
bypass this damage and finally your
brain cells get fuel and your cognitive
function increases like when I am
fasting in the morning I'm really in the
hardcore ketosis and I do these videos I
have much less editing they just like I
can just go right through it very fast
versus if I eat and try to do a video
takes a lot more editing all right
number six ketones will help with
inflammation and pain why because
ketones are anti-inflammatory mole
molecules if you have any type of
inflammatory condition whether it's an
autoimmune problem or arthritis and you
go on the ketogenic diet you're going to
feel a lot less inflammation and that's
a really good clue to tell if you're in
ketosis or not all right number seven
when you eat food you are going to feel
more satisfied okay and this relates to
another thing I talked about when you
have insulin resistance you can't absorb
as much nutrition because insulin is not
working to help transport those
nutrients into the cell
so when the cell becomes more sensitive
to insulin you are now going to absorb
more nutrients and you're going to feel
more satisfied when you eat whereas
before you're eating eating eating and
it's everything is just not filling you
up and or satisfying you now it could be
the type of food that you're eating is
is not nutrient dense but there's also
the factor of your body absorbing the
nutrients all right number eight better
mood if you were depressed before if you
had anxiety you're going to find that
you're just happier you're just going to
feel better it's going to uplift your
mood why because there's this thing
called brain insulin resistance okay and
you're fixing insulin resistance in the
brain and the Brain the neurons are
getting more fuel and that greatly helps
the neurotransmitters it helps your
hormones it helps your mood I mean there
are 15 studies okay that I looked at
that all associate your mood changing
when you're on the ketogenic diet but
the results are kind of mixed but I'll
tell you why there mixed okay because
some of the studies are on mice and
how do you really know if that mice had
a shift in mood I mean it's it's kind of
difficult you can't really compare a
mouse that's in depression with a human
that's in depression I think that's a
real difficult one so just because
something is high fat doesn't mean it's
ketogenic diet and in some of these
studies they're using it just a high fat
diet but the carbs are really high like
30 of the calories are carbs when it
should be like five percent of the
calories other studies they just use
ketones they don't actually put the
person on the ketogenic diet and then
they say oh yeah see ketogenic diet
doesn't work for for uplifting your mood
because we use ketones well taking
ketones is different than doing the
ketogenic diet all right number nine and
this is the best indicator to know that
you're in ketosis out of all of these
and that is
no appetite you lose your appetite okay
you can go for a longer period of time
without being hungry why because your
body is finally eating fat when you're
not eating because when you're going
between meals you're no longer are
dependent on the carbs your body can
actually eat the fat on your actual body
which is a New Concept for a lot of
people that are dieting and not having
an appetite makes it really easy to
stick to long term all right so now that
you have that information the next best
thing to know is what is the best
version of a ketogenic diet to start and
how do you do it and for that I put up
this video right here
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