How Do I Kick My Keto Cravings – When you start the keto lifestyle, you switch to a very low-carb, moderate-protein, high-fat diet. The goal is to get your body into and stay in a state of nutritional ketosis, or burning fat as an energy source (fuel) instead of carbohydrates (carbs). Fasting, intermittent fasting, or taking exogenous ketones (MCT oil or coconut oil medium-chain triglycerides) can get you into ketosis faster. But it can take up to a week to reach ketosis on a keto diet plan that includes a high-fat, low-carb diet, even if you’re eating the right amount of daily macros, including plenty of healthy fats (including olive oil and dairy products). and moderate protein intake.
So how do you know when you’ve reached a fat-burning state and can reap the health benefits of burning ketone bodies for fuel? Your body shows clear signs of ketosis along the way. Some are welcome (Hello, weight loss, lower blood sugar ie blood glucose levels, and less bloating!), others are more challenging (Can you say keto flu?). These are all signs that your body is switching from relying on glucose (carbs/sugar) for energy to using ketones (fat and fat stores) for fuel.
How Do I Kick My Keto Cravings
If you want to know if you are entering a state of ketosis, look for the following signs. Whether you have some or all of them, they are a sign that you are on the way to increasing your ketone levels.
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If you notice a fruity, acetone (such as nail polish remover) or metallic odor on your breath, you have what is known as “keto breath.” When your body turns to burning fat for energy instead of glucose, the byproduct is ketones, one of which is called
When you first start making ketones, your body will make more of them than it will initially use, and you can smell them on your breath. When your body no longer has glucose stores for energy and begins to use ketones more efficiently for energy, keto respiration usually stops.
Many dieters follow a ketogenic diet to reap the weight loss benefits, which can be significant, especially if you follow the lifestyle for a long time. But when you first start keto, you may experience rapid weight loss. This is because ketosis has a diuretic effect on your body, causing you to lose water weight quickly (for this reason, take steps to stay hydrated). As your body becomes more keto-adapted and turns fat into ketones for fuel, you will experience more fat loss over time.
Fatigue is a common and short-term side effect of transitioning to a ketosis lifestyle. This is usually due to dehydration. When you significantly reduce your carbohydrate intake, your body produces less insulin and uses up its glycogen stores. When this happens, your body expels more water with the glycogen (which is why you tend to lose water weight quickly on keto). Rapid water weight loss can cause dehydration, making you feel more tired. This is another reason you want to stay hydrated. This is also an occasion to add a pinch of Himalayan salt to the water; this will help balance your electrolytes, which are likely to be depleted with rapid water loss.
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When you first start keto, fatigue can affect your ability to exercise with the same energy level you’re used to. In fact, you may feel like you don’t have one at all. It’s normal. Decreased performance is also common and short-lived when you start the keto diet. When your body is used to burning glucose to fuel your workouts and the glucose is depleted due to a lack of carbohydrate intake, your body tries to figure out where to find energy. Once your body adjusts to using ketones as a fuel source, you’ll not only return to your normal performance levels, but you’ll also find that you have even more endurance. Give yourself a couple of weeks to adapt to keto and the symptoms will go away.
There are two particular hormones that affect our hunger and appetite. One hormone, ghrelin, is known as the appetite hormone. Another is cholecystokinin (CCK), a hormone that makes you feel full. With increased ketone levels comes a decrease in these two hormones associated with hunger, so you end up feeling less hungry and fuller between meals. You will also notice that you can effortlessly go long periods of time (ie fast) without eating or feeling hungry, and you will have fewer cravings for processed/sweet foods.
You may experience a bit of brain fog when you start keto, but after a couple of weeks, expect to see an improvement in your overall cognitive function. why? Because the brain loves ketones. Research shows that ketones improve all areas of cognitive function, including mental clarity, focus, and concentration. Additionally, you may also experience an improvement in mood and a reduction in anxiety-related symptoms.
When you’re first starting out on keto and your body isn’t used to a high-fat diet, you may initially notice some digestive issues like diarrhea or constipation. During the transition period, it may be helpful to take digestive enzymes designed to aid in the digestion of fat. It can help with diarrhea. If you are constipated, make sure you are eating a clean keto diet with plenty of fiber in your vegetables. Like other initial symptoms of the keto diet, digestion should improve once your body adjusts.
Ways To Stop Sugar Cravings For Good
Trouble staying asleep is another sign that you are adjusting to the changes that come with ketosis. Research shows that you may initially have shorter stages of REM sleep or “dream” sleep on keto. But everything should be resolved within a few weeks.
When you reduce your carbohydrate intake to very low levels, your body produces less insulin (insulin processes the glucose in carbohydrates). With less insulin, your kidneys excrete more sodium, which can throw off other important electrolytes and lead to temporary muscle cramps. As with fatigue, adding a pinch of Himalayan salt to your water can help balance your electrolytes and give you some relief.
The easiest and most accurate way to confirm that you are in ketosis is to check your ketone levels with a blood ketone meter. If your blood ketone level is 0.5 mmol/L, you are in a state of ketosis. As your body switches to using ketones for fuel, your ketone levels may drop slightly from the initial increase. This does not mean that you are not in a state of ketosis. As long as your ketones are registering 0.5 mmol/L or higher, your body is still programmed to burn fat and stay in ketosis!
By using a blood glucose and ketone meter and downloading the free app, you can easily track and monitor your ketones and view trends and graphs on your mobile device. In the app, you can also sign up for a MyMojoHealth account, which allows you to store unlimited readings in a secure cloud platform, view your readings on multiple devices, order supplies directly from the app, connect your readings to other popular medical programs. and even share your readings with your doctor. Learn more here.
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Don’t expect to get into ketosis quickly; it takes time for your body to adjust to its new metabolic state and reliance on consuming fat as its primary energy source rather than excessive carbohydrate grams. All of the above signs indicate that you are in ketosis and on your way to the next step and ultimate goal of the ketogenic lifestyle: fat adaptation. “Fat adaptation,” or a complete switch to using fat for energy, can take anywhere from a few weeks to a few months of careful dieting, including watching net or total carbs, depending on your preferences. But once you’re there, you’ll reap the rewards of sustained fat loss (great for people struggling with obesity), increased energy and focus, less hunger and irritability between meals, and improved overall well-being.
Want to know more? Learn how a low-carb diet and ketosis can help with autophagy (recycling of damaged cells), insulin levels and type 2 diabetes, as well as physical activity.
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