Am I in Ketosis? How to Know You’re Fat Adapted

When adopting a keto diet, the ultimate goal is to achieve the fat burning state of ketosis. In this state where our bodies no longer rely on carbohydrates, which are broken down into glucose for fuel, a metabolic shift occurs where we begin burning fat and producing ketone bodies as a source of energy.1

As the cornerstone of our physiological response to a deficit of carbohydrates, the presence of ketones in the body is a signal that you’ve hit that sweet state of ketosis. So how do you know you’re fat adapted?

Ketones in Blood or Urine

One of the most popular methods of determining if your body is fat adapted is to test your blood or urine for the presence of ketones. Urine test strips are available to detect ketones in your urine, and an increase in your ketone output can be a strong indicator you’ve entered ketosis. However, ketones present in urine are those that your body has determined are excess, and not an accurate reflection of the level of ketones in your body.

More accurately, ketone blood monitors test your blood for the presence of ketones and the specific levels of ketones presently in your body. While a more expensive investment up front, anyone serious about staying in tune with their body’s ketone levels should consider this the benchmark.

Fruity Smelling Breath

In a state of ketosis, many people describe a fruity, acetone type smell to their breath. Additionally, others report a metallic taste in their mouths that accompanies ketosis. While having odd smelling breath isn’t ideal, and commonly masked with a lot of sugar-free gum, it can be a clear sign you’re fat adapted.

Reduced Appetite

Using proteins and fats to satiate the body, and maintaining a steady insulin level, can cause our bodies to feel fuller for longer. If you find you’re not tempted to snack or you don’t feel hungry for 4-5 hours at a time, then this could be another clear indication you’re in ketosis.

Weight Loss

One of the greatest side effects of ketosis is watching that scale drop. It’s not uncommon to lose 4 – 7 pounds in the first 2 weeks of following a keto diet. Of course, this initial drop in weight isn’t fat just yet – when your insulin levels drop, your body releases a good deal of water that was held in your fat cells. Once that water is out of the way, stored fat is free to be used as fuel as long as you’re able to maintain ketosis.

It’s important to remember that ketosis doesn’t happen immediately. It can take some time for your body to switch into fat burning mode – so stay diligent and keep watch for these common symptoms.