Keto breakfast
By Courtney Wright
I woke up this morning, went out to the living room and proceeded to have this exchange with my husband (which I am slightly mortified to repeat):
Husband: “Are you sick? You have this acrid smell coming off of you.”
Me (turning to him with the biggest non morning person death glare): “No. I am in ketosis.” Dry mouth/morning breath mixed with ketosis, does not a delightful smell (or taste) make. Is it worth it? Absolutely.
Now that you know what you can and cannot eat and have calculated your macros, you are ready to get started on your journey into ketosis. How do you know you are in ketosis, you ask? Well, let me tell you!
Signs you are in ketosis
- Bad breath: This is the most common sign. Keto breath (as I call it) is caused by elevated ketone levels. Specifically acetone, which is a ketone that exits in your urine and breath. I have personally found it to be the biggest indicator. If you plan on keeping sugar free candy/gum handy, make sure you are checking the net carbs! You may find that a piece has 1-2g each and that is a fast way to use up your daily allowance. Drink water! You MUST keep hydrated.
- Increased ketones in the blood, breath and urine: Testing blood ketone levels with a monitor is the most accurate way to determine whether you’re in ketosis. However, there are also breathalyzers and urine strips available too. All of these tools can be purchased online. I do not use any of these products. I go au natural and trust my keto breath and how my body is responding.
- You’re just not that hungry: Keto will significantly reduce your appetite and cravings. If you’re feeling fuller faster and find you don’t need to eat as often, that’s a promising sign! And the best and most obvious sign…
- Weight loss: If you’re sticking to ALL of the keto rules, you will see your weight start to rapidly drop within a few weeks. You will see your skin start to get softer and smoother. Is it initially water weight? Yes. But weight is weight and you will notice you are less puffy/bloated, and your clothes will start to fit better.
- Frequent urination: I’d say this is self-explanatory.
The dreaded keto flu
Am I being melodramatic by calling it “dreaded.” No. I don’t believe so. It truly does suck. I am going to be brutally honest with you. For the first one to three weeks, you might literally feel like a Mac truck has run you over. Why is that? Well, cutting your carbs way down and cutting out all processed and added sugars will shock your body into withdrawal like symptoms, similar to how one might feel while cutting out or cutting down on caffeine. Sugar is the first drug everyone uses.
Symptoms of the keto flu may include:
- Headaches
- Body aches
- Muscle cramping and/or aches
- Upset stomach/diarrhea
- Irritability
- Fatigue and/or dizziness
- Poor concentration
- Sugar cravings
In extreme cases:
- Nausea and/or vomiting
Some people do not have any symptoms at all, or they are very slight. If you are carb and sugar heavy, or one or the other, you will likely go through a bigger and more severe flu. I will be honest, it was not a fun first two weeks for me. I had a constant headache, mad sugar cravings, peed A LOT and I was quite tired. I was surprised at my sugar cravings because I am not a sweets person. Do not be fooled. Sugar is in almost everything you put in your mouth, and your body wants what it can’t have.
If I can leave you with one absolute insistence; drink water. You MUST keep hydrated and keep your electrolytes up. If you think you’ve had enough water, have one more glass. Bubbly water keeps you fancy and offers loads of variety in flavours.
Gatorade GZero is an option as well, in moderation (there is 1g carb in each, so work it into your daily allotment). Pickle juice is also a very high source of electrolytes and a couple shots of that has saved me on occasion. Talk to your doctor if you have any doubts or reservations.
Next time we’ll talk about hidden carbs and hidden sugars. They need an article all to themselves. Until then, be safe & be kind. Xo
Courtney Wright
Courtney Wright is a life-long Burlington resident who dabbles in writing, photography and runs Keto Delicious (ketodelicious.ca). She is just a simple girl making keto comfort food and trying to change the world one keto convert at a time.
She is not a healthcare professional.
It is recommended that you talk to your doctor before starting the keto, or any other diet.
