A big part of the ketogenic diet is entering ketosis, where your body produces ketones. When this happens, you begin burning fat for energy, helping you to lose weight at a more rapid pace. It isn’t always easy to know when you have reached ketosis, but there are definitely some side effects you can keep an eye out for.
This is often the first thing people notice when they start a keto diet and first get into ketosis. It won’t happen to everyone, but if you notice you have flu-like symptoms and have been on keto for about a week or so, it could be that you are now entering ketosis. Some of these symptoms might include dizziness and lightheadedness, hot flashes or cold sweats, muscle cramps, increased temperature, and feeling queasy. Sometimes the symptoms are subtle, other times you feel like you can barely get up. This is most often from not getting enough electrolytes while on keto, so luckily there is an easy remedy.
Thirst and Frequent Urination
Being in ketosis is a natural diuretic, which means food and water is going to move more quickly through your digestive system. You may notice that you are urinating and using the restroom much more often than you used to, sometimes getting up more than once in the middle of the night. It does subside a little bit, but having to urinate frequently while in ketosis is a good thing. Since you are urinating more often, expect to have more thirst as well.
Reduced Hunger and Cravings
A major benefit to ketosis is that your hunger and cravings are reduced, another reason you should stick to keto even if it is hard in the beginning. Once you reach the stage when you notice you aren’t as hungry as you used to be and your sugar cravings are gone, that is usually a good indication that you are in ketosis. The hunger can vary, from feeling like you are only hungry once a day, to just having slightly less cravings than on a normal day.
Decreased Energy for Some
While some people have more energy while on keto, others experience less. This fatigue is often just in the beginning of entering ketosis before your body adjusts to the changes. Don’t stress about getting in a lot of exercise during this time; just stick to your diet and make sure you are getting your electrolytes.