How Do I Know If I’m in Ketosis? Watch for These Signs of Ketosis!

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Ketosis is a powerful way to optimize health, energy, and weight loss. But how do you know if you’re in it? Here are the signs of ketosis.

using Keto Mojo monitor

Am I in ketosis yet?

Ketosis is a powerful way to optimize health, energy, physical performance, and weight loss. The ketogenic diet allows the body to switch fuel sources from burning sugar (glucose) to burning fat (ketones). But what are the signs of ketosis? Do you need to measure ketones?

There are several tools available on the market to measure actual levels of ketones; however, keep in mind that your body will let you know for free! Ketosis is not the end-all-be-all goal… instead, reach for the energizing health benefits that come from living a fat-fueled life.

The physical signs of ketosis:

ketosis signs know how and remedies for the keto flu – Collin with a cup of coffee

Short-term signs of ketosis include:

  • Fatigue
  • Rapid weight loss
  • Bad breath
  • Sweet-smelling urine
  • Increased urination
  • Decreased physical performance
  • Digestive issues
  • Insomnia

Starting off can be not so great but no worries, not everyone experiences the keto flu! These symptoms are typically only experienced when first starting the keto diet and usually subside within days. Feeling your absolute best is right around the corner! If you need help combatting the keto flu, check out this article.

holding Keto Mojo box

Long-term signs of ketosis include:

This is when the magic is happening! These symptoms are typically experienced once keto-adapted (when the body has adjusted to using fat for fuel).

A man on a stationary bike in a gym

What if I’m not seeing any physical benefits of ketosis?

For some, the physical benefits are not so obvious and the lack of signs of ketosis is often related to too many hidden carbs or excess protein sneaking into the diet. If diet adjustments fail to work, here is a breakdown of ways to measure if one is actually in ketosis.

First off, the body produces three types of ketones all of which can be measured to indicate if one is in ketosis:

  • Acetoacetate (urine)
  • Beta-hydroxybutyrate (blood)
  • Acetone (breath)

The most common tools used to measure ketosis include:

tools for measuring ketosis

Urine Ketone Sticks:

Measures excess ketones not being used for fuel and helps answer the question “Am I in ketosis?”. This is a great tool to use in the very beginning stages of starting the keto diet, but results will fade away once the body has adapted to fueling off of fat. Urine ketone sticks measure acetoacetate.

If you haven’t experienced any signs of ketosis, this is the easiest, most affordable method to check for ketones.

Keto Mojo full kit on counter

Blood Ketone Meter:

The “Gold Standard” of measuring ketones. Blood ketones are what the body and brain use for fuel when your cells don’t have enough glucose available to them. Keto Mojo is a favorite brand amongst our Hip2Keto team and has proven to be extremely effective. Blood keto meters measure beta-hydroxybutyrate.

A breath ketone meter

Breath Ketone Meter:

More reliable than the urine strips but can sometimes vary in accuracy and may not be quite as accurate as blood ketone meters. Note that due to the body’s natural process of waking, cortisol is increased in the mornings and can cause blood sugar to naturally elevate, which will result in lower ketone readings during that time of day. Don’t worry, this is normal and you will find ketones gradually increase later in the day. Breath ketone meters measure acetone levels.

  • Pros: Easy, painless, reusable; one-time investment
  • Cons: Expensive, but may be cheaper in the long run.
  • Recommended brand: KetoScan

ketosis signs know how – tools for measuring ketosis like these test strips

Do I need to measure ketones?

Absolutely not! Being healthy and feeling amazing is the goal, not the level of ketosis. If you are meeting your personal goals and experiencing all the energizing benefits of living fat-fueled, then who cares about the colors and numbers?

However, many people do find that measuring can help indicate if they need to adjust their diet and/or lifestyle, especially if the signs of ketosis are lacking.

A woman holding a blood ketone meter in a kitchen

The takeaway?

Your body has the ability to tell you the signs of ketosis… try listening first! If you find yourself struggling to meet your personal goals, measuring ketones may be helpful to determine progress towards living fat-fueled.

Remember the ultimate goal is experiencing the awesome health benefits of living keto, not the level of ketosis. As always, we recommend you work with your healthcare provider on your keto journey.

Want to learn more about keto? Check out our Start Here page to begin your keto journey!
Join The Discussion

Comments 10

  1. Chrissy kennedy

    I found this website to be most helpful.

    • Collin (Mrs. Hip)

      SO glad to hear that, Chrissy! 🙌 Thanks for the feedback!

  2. haileymaxwell41716

    Hip2keto is the most amazing app. I learned sooo much before I started about 30 days ago. I have lost 13 lbs so far and have loved all the food I have had. Even when I think I have eaten too much, I have lost weight. I know I’m in ketosis when my mouth and breath feels weird.. Thank you all.

    • Jennifer (Hip Sidekick)

      Congrats on your success, haileymaxwell41716! We are so happy to have you here!

  3. valerie hiers

    Using the Keto urinalysis strips, where do you want to be on the chart? High means what? Low means what?

    • Amber (Hip Sidekick)

      Hi Valerie! The darker color is the ideal. Also, be sure to check the packaging if you need more reference – Hope this helps!

  4. Dawn Bertelsen

    Just started keto 1 month ago. Taking carb fighters & I wasn’t paying attention my cereal was 12%. Since I went strictly Keto I lost 4.4 lbs. But I haven t noticed my breath or urine being different? I drink Lots of water would that matter??

    • Jennifer (Hip Sidekick)

      You may not have those symptoms. Everyone is a bit different on keto. You are losing weight so that’s a win!

  5. Lanora

    Would sulfur smell be part of the symptoms?

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