Am I In Ketosis?

Do you follow a low carb lifestyle? If so, you have probably at some point asked yourself this question or wondered if you were actually in ketosis. But first, What is Ketosis. Simply put, ketotos is a state where our bodies use fat as fuel rather than glucose.

So how do I know when I’m in Ketosis? With this post today I want to share with you all the signs I use to see if I’m in ketosis or not. Now keep in mind you may have other symptoms as we are all different. Some of us lots of symptoms while others have few. So it may be hard to tell. Hopefully the list below will help you out.

But first, If you are new to a low carb or Ketosis Diet then you may want to start with this post:  What is a Ketosis Diet? Where you can learn more about the state of ketosis.

Am I In Ketosis? 4 Signs You Are In Ketosis

Keto Breath: I can always tell when I’m in Ketosis by my breath. I am very self conscious of it at times. Keto breath happens because of the elevated ketones leaving the body. Keto breath is a sort of sweet yet strong smell. If you have keto breath you will know it. The thing that sucks about keto breath is it is difficult to get rid of the odor by simply brushing your teeth. But I have found that peppermint essential oils seem to help or Wow Drops breath freshener work as well. Also, Keto breath gets better the longer you are in ketosis. In most cases, it is temporary.


Intermittent Fasting Is Super Easy: I can always tell when I am in Ketosis because I constantly forget to eat. My cravings for carbs goes away and my hunger is greatly reduced. I can often completely skip several meals and not be hungry. I can incorporate intermittent fasting without really even trying. Most days, I only have one meal a day.

More Energy: I can always tell when I’m in Ketosis because of the incredible energy I have. I don’t feel sleepy in the afternoon like I did when I was using glucose for fuel. It really is an amazing feeling to just want to keep moving. I never feel the need to take a nap.

Ketone Test Strips: If I’m not 100% sure I’m in Ketosis, I use Ketone test strips. They will tell without a doubt if I am in ketosis or not. Its easy, I just pee on a strip and compare it to the chart on the bottle. Everyone asks me which ones I recommend and I always tell them that really to me they are all about the same. You can just go to Amazon and choose one that has a good rating. They have a huge selection. I just read through the reviews and make sure there aren’t any negative comments.

So what about you? Have you even gotten into ketosis? How can you tell if you are in Ketosis? I’d love to here from you.

Benefits Himalayan Salt on a Low Carb Diet

If you have been doing a low carb diet then you probably already know that you need to increase your sodium intake. Today I wanted to talk about why sodium is so important when you are limiting carbohydrates in your diet.

When we limit our carbs, our body has lower insulin levels which is a good thing because we are less likely to develop type 2 diabetes or other health issues down the road. However, lower insulin levels can cause our kidneys to spill out more sodium in the urine. This causes us to have less sodium in our body. So even though most people who eat a normal American diet want to reduce salt in their diet, those of us who do keto need to increase our sodium intake.

Salt is a very vital micronutrient that our body needs to be healthy. When reducing carb in the diet it is important to increase our salt and electrolyte intake since we keep losing it in our urine.  The most important electrolyte is sodium.

When we don’t have enough sodium we have some side effects. You may have heard about the keto flu. When someone starts a low carb diet they may suffer flu-like symptoms where they feel sick to their stomach, feel achy and may have a headache. This can be easily remedied by simply adding back the salt in the diet that is lost in the urine.

Some other side effects that happen when we don’t get enough salt are constipation, heart palpitations, headache, fatigue, weakness or leg cramps.

Many people worry about sodium and how it can raise blood pressure and can cause health issues.

If you are concerned about getting too much salt, I highly recommend reading The Salt Fix by Dr. James DiNicolantonio. In this book, the author covers a lot of the myths out there like the blood pressure myth. He explains in the book about how we need much more salt in our bodies than we think. Actually, I learned from reading this book that it can actually be more harmful to limit salt. Our bodies are meant to use a certain amount of salt.

This book totally reassured me that increasing my sodium is actually a good thing.

Salt is a part of our make up. It frustrates me that lots of the things we’ve been taught about salt being bad for people aren’t based on science. It’s just another myth that we have been fed.

In this book, the author compares sugar and salt. We actually could have it wrong. We have been told to limit our salt intake but perhaps we should have eliminated sugar.

This book is a great read for anyone who wants to learn about the importance of salt for good health and nutrition.

another good read…

Dr. Ken D Berry, author of Lies My Doctor Told Me also talks about the health benefits of salt in chapter 13 of his book. If you haven’t read this book, I highly recommend you add this to your low carb library. Dr. Berry has a lot of knowledge and he follows a low carb diet himself. I use this book as a constant resource.

By the way, when I am talking about salt, I’m not talking about table salt or iodized salt. Table salt is highly processed. The best kind of salt is sea salt, better yet Pink Himalayan salt is the best because it has 84 minerals and trace elements. Calcium, magnesium, and potassium are 3 important minerals that we need.

The darker the salt is the more trace nutrients it will have which is a good thing. So when purchasing salt, I try to go for the really dark pink salt. The thing I love most about sea salt is that it doesn’t raise your blood pressure as table salt does.

I love salt and am no longer fearful about adding it to my food. I simply add it to taste. And it tastes good. So if you’re going to choose between table salt and sea salt, go for the sea salt. It is just so much better for you.

Here are some of the benefits you may have by adding Pink Himalayan salt to your low carb diet.

  • eliminate dizziness
  • helps with heart palpitations
  • helps with chronic pain and fatigue
  • may improve menstrual cycle
  • may eliminate headaches
  • improve bowel movements
  • help with muscle cramping


In conclusion, I no longer fear salt now that I am educated and know the many benefits of Himalayan salt on a low carb diet.

Hair Loss and Keto

 hair loss and keto

Today I wanted to share with you one of the not so positive side effects that I had when I first started my keto way of living 4 years ago.   One morning when I was blow drying my hair I noticed that my hair was really thinning out. I noticed it about 3 or 4 months after I started eating healthier. It was a bit scary when I saw more hair in my brush and on the sink almost daily. I also noticed the hair I had was breaking off and very frizzy. I was quite worried.

Has this happened to you as well

FEAR NOT! Hair loss during keto is only temparary. 

So why the hair loss while on keto?

It turns out that in a time of great stress we can lose our hair. personally, I don’t feel like I was under any stress when I first started my low carb way of living. Actually, the opposite was true. I was excited and happy to take control of my health. I loved the way I felt and I enjoyed seeing my healthy new body change for the better.

So I was a bit stunned and worried when I saw that my hair was falling out more than normal. So I did some research and learned that even though keto is a much healthier lifestyle, it can be a bit of a shock to someone (like me who didn’t eat exactly healthy in the past. I mean it must have been a total shock to my system when I quit sugar and switched over to fat. I literally was going from one extreme to the other.

The bad news for some of us is that hair loss is a part of low carb high fat. However, the good news is that it is only temporary. Thank Goodness! I started to see my new hair growth within a few months and now 4 years later my hair is shiny healthy and strong.

For those of you who are just starting keto, you can make hair loss less likely by doing a few things.

Start using a good multivitamin if you aren’t already. A good multivitamin like Ketolabs Keto Core Daily Multivitamin with Minerals & Probiotics can help give you the extra minerals and vitamins that you need on a low carb diet. This also includes probiotics.

I also find that taking a hair, nail and skin supplement that contains biotin also known as vitamin b7 is very helpful. A favorite of mine is powerful Hair plus.

Biotin helps to make your hair thicker and stronger and less likely to break off. I have noticed a huge difference in my hair and as a bonus, my nails are much healthier too. I love this product.

I also only use really good hair products that are free of chemicals that may damage my hair. I stay far away from products that contain sulfates as they really dry out my hair and make it frizzy.

I like to also use shampoos and conditioners that contain collagen like ILuseta Biotin & Collagen Shampoo & Conditioner. Collagen helps to make your hair strong. And it is good for your skin as well.

It helps to make your skin tighter and healthier. It also helps with the elasticity we lose in our skin as we age. Other benefits include joint support. Collagen help with joint pain.

Another way of adding collagen to your low carb diet is to make your own bone broth.

Read more about the benefits of bone broth.

Anyway, I hope I was able to reassure you a bit. If you are seeing a little bit of hair loss on keto it will soon get back to normal. But by taking vitamins you can help to prevent it from happening in the first place.

 

 

What is a Keto Flu and How Long Does It Last?

If you have been researching a Low Carb, High Fat diet also known as a Ketogenic diet, you have probably heard about the Keto Flu. But what is a Keto Flu and how long does it actually last?

The Keto Flu are flu-like symptoms that people often get when they switch over from a highly processed diet to a low carb diet that includes lots of fats. A Keto Flu is the feeling of being sick. Everyone is a bit different. for me, I had a huge headache and I felt weak and irritable. I was very grouchy for several days. My boyfriend, Brian, on the other hand, didn’t have any symptoms at all.

Here are some symptoms of the Keto Flu:

  • feeling tired
  • feeling sick to your stomach
  • feeling dizzy or lightheaded
  • cravings for sweets or carbs
  • leg cramps
  • nausea
  • Nausea
  • irritability

You see, when someone who has been eating a diet full of carbs, sugar, and other processed foods and they suddenly start eating healthy their body doesn’t quite know what to you. It sort of goes into shock. Keep in mind, you are totally changing the way your body processes food. In the past, your body was a glucose burner and used sugar and carbs for fuel. Now your body will become a fat burner and will use ketones for energy. And so your body reacts by going through a sort of withdrawal. It is a normal reaction to the change in the way you are eating.

Sugar is very addictive, just like alcohol or other drugs. So it only makes sense that the withdrawal would be very similar to what alcoholics go through when they quit alcohol. I was a big-time sugar addict and when I went off the carbs, I literally was sick for 2 weeks. I felt awful for about 3 days. The other days I just felt a little off and sluggish. So in short, the keto flu can last anywhere from 4 to 14 days. I think it really depends on how quickly your switch over your diet.

It is very important to make sure you are drinking a lot of water and you are getting enough electrolytes as your body will lose these since your body will be producing less insulin. So it is important to use more salt. You can add it to your food or drinks. Drinking bone broth is another effective way to increase electrolytes.
I also suggest trying some hot lemon water as a way to help you drink more water. Hot fresh lemon water helps to cleans your system and it really good for your skin.

It is also important to make sure you are getting some extra Magnesium, Calcium, and Potassium. You can do this simply by eating plenty of leafy green veggies, nuts, avocado or Salmon. Or you can add a green powder like Keto Perfect Greens.

The good news is once you are in ketosis you will begin to feel amazing.  Most people can tell when they are in ketosis because they feel amazing. Cravings are gone and you have incredible energy. However, if you are not sure, you can always use Keto Test Strips to test your urine and see if you are in ketosis. All you do is pee on the strip and it will let you know if you are in ketosis or not. I used these a lot in the beginning. Now I can pretty much tell by how I feel.

I hope this answers all of the questions out there about the keto flu. The most important thing to know is that the Keto flu doesn’t last very long and it is worth it knowing you are turning your body into a fat burning machine and you are going to be much healthier.

Bad Breath And A Low Carb Diet

Being on a Low Carb, High Fat diet has many health benefits and is very effective when it comes to losing weight. And when you limit your intake of carbs you can put your body into what is called nutritional ketosis. This is a good thing as it means your body is in a fat burning mode. By staying in ketosis you will see the pounds begin to drop and you will lose weight.

Read more about nutritional ketosis here.

However, when your body is in ketosis, it can cause severe halitosis in some people. The reason is when you are in ketosis the ketones show up in your urine which is why many people who are trying to get into ketosis use urine strips to see if they reached it.



But ketones also show up in your saliva which gives the breath a very bad odor. Yuck!

I notice it in myself and my boyfriend. It is a sort of sulfur like smell. And it really makes me feel self-conscious. I worry that I am offending people when I am having a conversation with them.

The good news is that there are a few things you can do to help deal with halitosis caused from a low carb diet.

    • Slightly raise your carb intake so you are still in ketosis but not so much that it is noticed in your breath. I up my carbs by adding a few berries to my diet. It is just enough carbs where I am in ketosis, yet my breath isn’t as bad.
    • Drinking a lot of water can help as well as it will help to dilute the ketones and make your breath smell fresher. Try drinking water with lemon or lime.
    • I find that chewing sugar-free gum like trident seems to help. I prefer cinnamon or original.
    • Consider using WOW drops breath freshener! These are peppermint scented drops that you place on your tongue. They are so strong and will really help with halitosis and since they are natural essential oils, they will not kick you out of ketosis. Wow drops are also very for fighting a bad cold or sinus issues.


I want to note here that keto breath has nothing to do with how you care for your teeth or dental hygiene. It is about the odor caused by the ketones in your body.

Where you one of the unlucky ones who experienced bad breath while going through ketosis? How did you deal with it?

Low Carb Diet Side Effects

ID-100398483There are a few low carb diet side effects, but the biggest one is you will lose fat. And that is an awesome side effect!

But really there are a few low carb diet side effects, especially in the beginning. Some people experience more or different issues because we are all different. Some folks are lucky enough to not have any side effects.

Headache:  I had two side effects from eating low carb. The first few days I had a headache along with a sort of fogginess. I found it a bit difficult to focus on things. But this only lasted a few days.

Leg Cramps: Also I had a problem with being awakened in the early morning with leg cramps. I still get them once in a while. But I find it happens when I don’t drink enough water. So I make a conscious effort to drink more water throughout the day.

I also found that adding a magnesium supplement along with my daily multi-vitamin helps. Or sometimes I simply add a bit of Epsom salts to my bath water.

And because most high-fat foods contain less salt, I added extra salt in my diet. I even add a bit of salt to my ice water. I no longer use table salt. Instead, I use pink Himalayan Salt as it has lots of minerals that my body needs.

I find the extra salt in my diet helps to reduce the cramps. If I want something salty I will often grab a dill pickle and it seems to give me some extra sodium.

Some other side effects are:

Induction Flu: Many people also feel flu-like symptoms in the first couple of days. Some people feel weak and have no energy. Others have a headache as I did. Something that can help is to make sure you are getting enough salt in your diet. Some ways of adding more salt are to drink water with a bit of salt in it or you can just have a cup of chicken or beef bouillon or bone broth.

Heart Palpitations: Some people notice heart palpitations in the beginning as well. Usually increasing your salt intake will help reduce heart palpitation.

Bad Breath: This is something that will pass the longer you are on the diet. Simply use a sugar-free breath spray. I found that drinking lots of water with lemon helped to keep my mouth fresh.

I have discovered a natural temporary solution. Wow Drops – Breath Freshener They are very strong and make a huge difference. I keep them in my purse and if I feel a bit self-conscious I just put a drop on my tongue.

Constipation: Some people have a problem with constipation especially in the beginning. The easy solution is to drink lots of water and make sure you are eating enough green vegetables which include lots of fiber.

Also adding psyllium seed husks in the form of capsules to your diet. I take 4 tablets every day and it keeps me regular. But if you are not comfortable taking tablets, you may want to try Smooth Move tea. It is an organic herbal tea that is very effective with constipation.

These side effects should go away after a few days. The most important thing is to make sure you are eating fat. By eating fat you will not be hungry and your body will be satisfied.

And since many of the foods you eat on a high-fat diet are low in salt, it is important to make sure you are getting enough salt.

Are you eating high fat? If so, I would really love it if you could share any of your side-effects or results with other readers in the comments below. You may be helping someone.

I hope you found these Low Carb Diet Side Effects helpful. 🙂