Are you in Ketosis? These 6 signs and symptoms indicate that you're in ketosis & you've become fat adapted. Learn how to test with urine strips, blood test, & the best ways to test for elevated ketone levels. Useful for the ketogenic diet, carb cycling, and fasting.
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TIMESTAMPS:
Fatigue and Decrease in Performance Levels 0:38
Ketone Urine Test Strips 3:17
Ketone Blood Test 5:07
Keto Breath 5:57
Increase in thirst and dry mouth 7:18
Weight loss 7:58
Others 8:28
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Ketone Blood Test Strips - https://amzn.to/2wvVmA0
Studies:
Athletes burn 230% more calories from fat on keto diet: https://www.ncbi.nlm.nih.gov/pubmed/2...
So you heard about ketosis and you know it's a state in which your body switches metabolic pathways and begins predominantely using fats for fuel. So you start a ketogenic diet, or you try fasting, or your cycling your carbohydrates and counting every last carb that goes into your mouth. But you're left feeling unsure, unaware, and simply unable to verify whether you're actually doing the right things to get yourself into ketosis. Well that's exactly why I decided to make this video, I want to give you guys 6 very simple tests and signs that you can look for that'll show whether you are in fact in this fat adapted state of ketosis. Let's start with the very first sign that'll you'll experience as you get closer to ketosis and thats fatigue and a decrease in your performance levels. When you start something like a ketogenic diet or fasting where you're cutting your carbs really low, your body isn't just automatically going to switch over to efficiently using fat for energy. It's going to take time for your body to stop metabolizing carbs and switch over to fats even if your not eating any carbs at all. This is due to the fact that your body stores away carbohydrates for this exact scenario. So before your body even begins to try to become more fat adapted its going to draw out and use all the stored carbohydrates in the form of glycogen from your liver and your muscles. Normally when you workout even when you're not on a low carb diet this process of using stored carbohydrates is happening anyway. But the major difference is that at the end of the workout and throughout the rest of the day the carbs that you're eating will refill those glycogen stores in your liver and your muscles. However when you're following a low carb, ketogenic, or fasting diet plan you're never really restoring these glycogen stores. So this in between phase where your glycogen stores are running low, but your body is not yet fat adapted and its not efficiently using fats for energy, this phase is many times referred to as the keto flu. And even though it may sound nasty and it may feel pretty nasty to be in this in between phase, it's the first sign that your are starting to enter ketosis. You'll experience things like general fatigue throughout the day, a reduction in the amount of weight you can lift at the gym, and a reduction in your endurance levels as well. The good news is that after a couple weeks your body will fully switch energy pathways and you'll feel a lot better because your body will begin efficiently using fat for fuel. In fact one study found that athletes that were on the ketogenic diet burned 230 percent more calories from fat during exercise then athletes that were not following the keto diet. As you start feeling your energy levels go back up this becomes an additional sign that you have now actually entered ketosis. Now this symptom of ketosis obviously has it's pros and cons. The good thing about using fatigue as a measurement of whether you're getting closer to ketosis is that all it requires is for you to assess how you're feeling rather than any kind of additional testing equipment. The downside to testing this way is that just because you're experiencing fatigue doesn't 100 percent mean that you have entered ketosis, so this is definitely not the most accurate way for a conclusive result. But if you're looking for a more definitive result then you'll love this next testing method, that you can do right at home. And that's using ketone urine test strips. Now when used incorrectly these are definitely not a hundred percent accurate so I'll give you some tips on how to ensure that you get more of an accurate reading in a second, but first let me briefly explain how they work. You can either pee in a clean dry container and then dip the testing strip into it, or you can take a ketone test strip and hold the testing side of the strip directly under your stream of urine. Regardless of how you do it you would then wait 15 seconds for you
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6 Easy Ways to Test For Ketosis how to get shredded body | |
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