Keto diet: How to recognize the signs of ketosis?

And you probably already know that the goal of the diet is to achieve ketosis, a state where your body switches to burning fat instead of its typical energy source, carbohydrates. This is because, in general, your body is fueled by glucose, which it gets from carbohydrate-rich foods such as flour, grains, vegetables and fruits. But when you drastically reduce your carb intake on a keto diet, your body feeds on stored fat instead. The diet's name comes from ketones, acids that form when your liver uses fat as an energy source. These ketones are returned to your bloodstream and used for energy.

But how will you know when you've reached this fat-burning regime? Fortunately, there are some common signs of ketosis to look out for. These signs tend to appear within two weeks of your body entering ketosis, but if you're following the diet properly, they shouldn't last long. Once your body adjusts to its new fat-burning state, the signs should disappear. If any of these stick around for more than three weeks, it could be an indication that you're eating too many carbs and going in and out of ketosis:

1. You suffer from bad breath

Ketosis can be good for your waistline, but it can be bad for your social life. In ketosis, your body creates byproducts as it breaks down fat to use for energy. One of these byproducts is acetone - the same acetone found in nail polish remover. This waste is eliminated through urine, sweat and breath, he says Bohmer. "It's been described as a fruity scent, but not in a good way," says Boehmer. Until the smell disappears, our expert advises brushing your teeth frequently and popping sugar-free mints.

2. You are often tired

As your body adjusts to a new low-carb regimen, you'll likely feel tired. Bohmer recommends avoiding strenuous activity for the first few weeks until your body gets used to burning fat. After two weeks, you should start to feel more energetic and have no problem continuing or starting your workouts.

3. Cramps become more frequent

Cutting back on carbs can lead to electrolyte and mineral imbalances, meaning you could be deficient in potassium, sodium, and magnesium, Bohmer says. All three of these nutrients help prevent cramps, so you can feel the pain without them. While many keto fanatics get excited about eating foods like cheese and bacon, it's very important to eat plenty of nuts, seeds, avocados, leafy greens, and fatty fish to ensure you get enough minerals.

4. Problems with defecation

The keto diet is known to cause constipation for two reasons. First, you don't consume fiber-rich foods like oatmeal, which contain carbohydrates (Cheese, while tasty, doesn't contain fiber).

Second, carbohydrates are converted into glycogen—which has a high water content—to be used as energy; when you don't eat carbohydrates, the amount of water in your system decreases, making it harder to pass a bowel movement. The best way to combat this is to maximize the carbohydrates you consume.

"You should be getting your carbs from non-starchy vegetables and things that are high in fiber," says Bohmer. Cauliflower, broccoli and leafy greens are good choices. "If you're going to commit to this, you have to commit completely," she says. "Keep your carbs between 20 and 30 grams per day."

6. Grumpiness

Mood swings, irritability, general hunger—these symptoms are not specific to keto. Any low-carb diet will make you feel cranky because your brain also uses glucose to perform many functions. Depriving your brain of glucose at the expense of your body would result in mood swings.