Last updated on August 2nd, 2023.
Reaching a state of ketosis is pivotal if you’re on a ketogenic diet. It will allow you to burn fat more rapidly, have more energy and avoid needing carbohydrates in order to make it through the day. Still, without any testing it can be difficult to know when you’ve actually achieved that state. So how do you know when you’re in a state of ketosis without testing?
In our guide below, we attempt to answer this question by presenting you with seven signs that you’re in ketosis. None of the signs on our list require testing of any kind. They are simply the changes you may notice in your body as it shifts from needing carbs for energy to a state of ketosis where it can burn fat for energy. So come along and let’s dive right in!
Is There a Way to Tell if You are in Ketosis?
So, is there really any way to tell if you’re in ketosis without having to get a test done?
There are actually many ways to tell if you’re in a state of ketosis. Everything from how much you crave carbs to how quickly you are burning fat can give you an indication of how close to a ketogenic state you are.
How Do You Know You're in Ketosis Without Strips?
So what exactly are some ways you can tell you’re in ketosis without having to go through testing or using strips?
Below we’ve listed three major avenues you can use to see if your body is going into a state of ketosis without testing:
- Changes in your body: Changes to the body like weight and fat content are some of the biggest signs you’re in ketosis without having to use strips.
- Changes in sleep: Sleep changes are very common when transitioning into a ketogenic diet.
- Changes in energy levels: We’ll go into this in more detail when we get to the specific signs, however, suffice to say you will likely experience changes to your energy levels as you enter ketosis.
Each of these groupings could easily be broken down into smaller subsections. In the next part we will do just that and take a look at the seven biggest signs you’re in ketosis.
7 Signs You're in Ketosis Without Testing
To really give you an idea of things happening in ketosis while fastening and of what to watch out for we’ve put together a list of the seven biggest signs you’re in ketosis.
Below we break down each of the seven signs you’re in ketosis so you can have a better idea of where you’re at without having to take a test:
1. Changes in Digestion
As you enter a state of ketosis your body will go through a number of changes. One of the biggest changes occurs within your gut biome. Due to this you may experience diarrhea or constipation as your body transitions.
Fortunately, these symptoms should be short lived and will go away as you become fully ketogenic. Still, if you are struggling with these issues you can try probiotics to get your gut biome back on track faster.
2. Changes in Appetite
When you eat carbs all the time your body begins to crave them for more energy. You can get some ideas of what to eat on a keto diet. However, as you enter a state of ketosis your body no longer needs that constant intake of carbs to keep chugging along. As a result, you can expect your appetite to decrease as you enter into a state of ketosis.
3. Changes in Energy Levels
When you’re first transitioning to a ketogenic diet, it isn’t uncommon to feel low on energy. This isn’t permanent but if you’re experiencing it you are likely on your way to ketosis.
On the other hand, once you reach a ketogenic state you should notice your energy levels going up significantly. This is one of the biggest signs that you’ve achieved ketosis and also one of the biggest reasons people go on ketogenic diets.
4. Changes in Sleep
If you just came out of a period of bad insomnia, it’s a sign that your body has finally adjusted and you’ve entered a state of ketosis. That’s because as your body becomes used to your new diet and lifestyle you may undergo a period of insomnia. Like the digestive issues, this is usually temporary and reverses once you’ve made it into ketosis.
5. Changes in Mood
Think of getting off carbs the same way you would think of getting off of a drug. There is a detox period where your mood may not be as high as it normally is.
That said, once you get over the hump you should notice your mood not only returning to normal but becoming more positive as well.
6. Changes to Breath
One of the downsides to a ketogenic diet is that it sometimes comes with bad breath. If you’ve started to notice that your breath is more rancid than usual it might actually be a good thing. It’s one of the clearest signs that your diet and lifestyle changes are working and you’re entering into ketosis.
7. Changes in Performance
This is the sign we’ve all been waiting for. Once you enter into a state of ketosis you should begin to experience a boost in your overall performance. A lot of this comes from the previous signs we covered. With an elevated mood, better energy levels and more sleep, you’ll be ready for any challenge.
For a lot of people, this is the reason they got into a ketogenic diet in the first place.
So Really, How Do You Know You’re in Ketosis Without Testing?
While testing is the most definitive way to know that you have reached a state of perfect ketosis, it isn’t the only way. If things are going the way they should there should be several signs.
You may notice that your sleep has changed, your mood is elevated and you have more energy. With all of this you will notice that your performance in day-to-day life has improved. If all these things are happening, chances are you’ve reached ketosis.