If you are on a very low-carb diet in which you eat fewer than 50 g of carbohydrate each day, you are likely to enter into ketosis, a state which low-proponents claim can help to increase weight loss. The reason that ketosis may trigger faster weight loss is that it causes the body to burn fat for fuel, rather than glucose. Calories still count, however, and you should not count on ketosis for lasting weight loss.
Bad Breath
Bad breath is a hallmark sign of ketosis in low-carb dieting. You may notice that your breath smells "fruity" or that your mouth has an acetone taste. This is due to the ketones that are being released in your body as it burns fat for fuel. Bad breath during ketosis can also be caused by dehydration. Drink plenty of water to eliminate dry mouth, as well as to reduce the number of ketones circulating in your system.
Reduced Appetite and Increased Thirst
Antecdotally, many people report having a reduced appetite once they reach ketosis. Nausea is a possible side effect of ketosis and can be a cause of reduced appetite. Keep in mind that a reduced appetite while in ketosis can also be due to the increased amount of protein you are eating, as protein is very satiating. You may experience an increase in thirst as well, as ketosis has a diuretic effect. Be sure to drink plenty of water to avoid dehydration.
Urine Test Strips
Ketones are released whenever the body makes the transition from burning glucose for fuel to burning fat. They are a byproduct of the process and eliminated through urine. The most reliable way to determine if you are in ketosis is to use ketone test strips. These strips measure the amount of ketones that are present in the urine. Keep in mind that the amount of water you drink can affect the results of the test. If your urine becomes diluted, fewer ketones will be present, and the test may not give a positive result, even if you are in ketosis.
Ketosis and Ketoacidosis
Low-carb ketosis is different from ketoacidosis, although the two are commonly confused. While ketosis can be triggered during a low-carb diet, ketoacidosis is a condition that typically affects Type 1, and sometimes Type 2, diabetics. It occurs when insulin levels become too high from glucose building up in the blood. An excess of glucose and ketones creates this toxic state, which can be life-threatening.
References
- "The Primal Blueprint"; Mark Sisson; 2009
- UNM The Ketogenic Diet School of Medicine; Carla Fedor et al.
- Oklahoma State University; The Truth About High-Protein, Low-Carbohydrate Diets; Janice Hermann
- NYU Langone Medical Center; Urine Test for Ketones; Judy Dundas; July 2009
- University of California: Diabetic Ketoacidosis
- The Smithsonian -- NASA Astrophysics Data System; Breath Acetone Detection; Steve Massick et al.; 2006
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