Entering ketosis can have physical symptoms, although not always. Some common symptoms people experience when starting a ketogenic diet include:
Ketone breath
Ketone breath, also affectionately known as "metal breath" or "keto breath," is caused by the presence of ketones in your body. You will have a metallic taste and a slight ammonia scent. You may also notice a change in the smell of your sweat.
Changes in urine
Ketosis not only changes your breath but also your urine; You may start to develop a vaporous consistency and smell different, more potent.
Increased thirst / dry mouth
Because you will be losing water and electrolytes, you may experience increased thirst and/or dry mouth symptoms. Stay hydrated and check your electrolyte guidelines.
Keto flu
Fatigue, headaches and/or difficulty concentrating. Remedies for the keto flu are discussed below.
Digestive problems
The most common digestive problems when starting a ketogenic diet are constipation and diarrhea. These are temporary as your body adapts to the increased fat intake.
Changes in menstruation
Commonly referred to on this subreddit as "shark week," the menstrual cycle can be greatly affected by the ketogenic diet. Many find that the keto diet triggers early periods, even if you're on hormonal birth control or have an IUD. You may continue to experience irregularities for the first three or four cycles, but for most this will be temporary.
Are ketosis tests necessary?
No.
Are ketosis tests recommended?
No.
Unless you have a specific reason to target a certain ketone level, such as medical or therapeutic ketosis, testing is not recommended, as it can often serve as a distraction from what's important.
Chase results, not ketones.
