9 Clear Signs You're in Ketosis: Without Testing

Summary

This 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

00:00

🔍 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.

05:03

📉 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.

10:06

💪 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.

Keywords

💡Ketosis

Ketosis is a metabolic state in which the body, due to a lack of glucose, begins to burn fats as its primary source of energy, producing ketones as a byproduct. In the video's context, ketosis is essential for weight loss and improving health conditions. The script discusses various signs to identify if one is in ketosis, such as weight loss and increased energy levels.

💡Ketone

Ketones are compounds produced by the liver when fats are broken down for energy in the absence of glucose. They are a key indicator of ketosis. The script mentions that ketones can be tested through urine or breath but these methods may not be accurate, and instead, the focus is on the body's utilization of ketones for energy.

💡Keto Flu

Keto flu refers to a group of symptoms that some individuals may experience when transitioning into ketosis, including fatigue, nausea, and dizziness. The script identifies it as one of the early signs of ketosis, often due to a lack of B vitamins, electrolytes, or sea salt in the diet.

💡Electrolytes

Electrolytes are minerals that carry an electric charge and are essential for various bodily functions, including maintaining fluid balance and nerve function. The script mentions that electrolyte supplementation can help alleviate symptoms during the transition to a ketogenic diet.

💡Weight Loss

Weight loss is a common goal for those entering ketosis, as the body begins to burn stored fat for energy. The script describes initial rapid weight loss due to water weight, followed by a more gradual loss of actual fat, emphasizing the importance of recognizing the difference.

💡Visceral Fat

Visceral fat is the type of fat stored within the abdominal cavity, surrounding organs. The script points out that a reduction in midsection size can indicate a decrease in visceral fat, which is a positive sign of ketosis and improved health.

💡Insulin Resistance

Insulin resistance is a condition where the body's cells do not respond properly to the hormone insulin, leading to high blood sugar levels. The script explains that the ketogenic diet can help improve insulin sensitivity, which is crucial for nutrient absorption and overall health.

💡Cognitive Function

Cognitive function encompasses various mental processes such as memory, attention, and focus. The script suggests that ketosis can enhance cognitive function by providing the brain with a more efficient fuel source in the form of ketones, which can help repair and nourish brain cells.

💡Inflammation

Inflammation is the body's natural response to injury or infection but can also contribute to chronic health conditions when excessive. The script mentions that ketones have anti-inflammatory properties, which can help reduce pain and inflammation associated with various conditions.

💡Nutrient Density

Nutrient density refers to the amount of nutrients a food provides relative to the amount of calories it contains. The script emphasizes the importance of consuming nutrient-dense foods in a ketogenic diet to minimize symptoms like diarrhea and ensure the diet is health-promoting.

💡Appetite Suppression

Appetite suppression is the reduction in the desire to eat, which can occur when the body is efficiently utilizing fat for energy. The script identifies the loss of appetite as a strong indicator of being in ketosis, as the body becomes less reliant on frequent meals for energy.

💡Mood Improvement

Mood improvement refers to the positive changes in emotional state that can result from various factors, including diet. The script discusses how fixing insulin resistance in the brain through a ketogenic diet can lead to better mood and reduced symptoms of depression and anxiety.

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