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Home Blog Keto What Happens to Your Body When it Goes Into Ketosis?

What Happens to Your Body When it Goes Into Ketosis?

Published:04/24/19Updated:09/04/19
13 Comments This post contains affiliate links.
What Happens to Your Body When You Go Into Ketosis pinterest graphic image

What does the keto diet do to your body? Yes, keto breath and body odor are totally natural. Learn about that and other effects of ketosis.

What is Ketosis? 

Before we go into what ketosis does to your body we need to understand what ketosis is. 

I found the perfect definition of ketosis from Harvard (and they should know a thing or two!).

In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day.

Basically, ketosis is what happens when our bodies break down fat into ketone bodies and use those ketones for energy. It is literally using fat for energy – and losing that fat! 

Anyone that is trying to lose weight has this exact goal. So ketosis is that ultimate state. And the way we do that is by just eating fewer than 20-50 grams of carbs a day. 

Is the Keto Diet Safe? 

Now that you know what keto is and why the keto diet helps you lose weight, the big question is: is this safe? 

Since every single body is different, the only person that can answer this is your doctor. But here are some questions to ask your doctor before doing the keto diet: 

  • How is my blood pressure? 
  • Can my body handle ketosis? 
  • What are my cholesterol levels? 
  • What are some warning signs to look out for?

Overall, be careful. Don’t make yourself sick as you try to lose weight. 

Everyone’s body will react to the keto diet differently. Even so, there are a few symptoms of a keto diet that almost everyone will experience at least once. 

This guide will walk you through 10 signs and symptoms of ketosis – both the kinda-embarrassing and the oh-so-amazing! 

5 Not-So-Great Things That Happen to Your Body in Ketosis (Yes they are Normal!) 

Let’s start with the kind of embarrassing things that you might experience on the keto diet. Don’t worry – you are not alone. And I’ll share how to fight them so they don’t bug you so much. 

1.) Keto Breath

The first thing lots of people notice is bad breath. It’s true!

What does ketosis breath smell like? Most people say it smells fruity, but others describe it as smelling like nail polish remover. 

What causes keto breath? Keto breath happens for two main reasons: ketones being released through perspiration and eating too much protein. 

How do you fight keto breath? To minimize keto breath you can try one of the following ideas: 

  • Eat less protein
  • Drink more fluids
  • Chew sugar-free gum
  • Eat more carbs 

2.) Body Odor

As if bad breath wasn’t enough, some people even claim they have a change in body odor too. 

What kind of body odor do you get on keto? 

Some girls claim to get “keto crotch.” Other people say they have an ammonia-type smell from their sweat. Keep in mind that there isn’t very much scientific evidence that ketosis leads to increased body odors.

But if you feel like you are smelling worse after starting keto, change your diet. Drink more fluids and eat more veggies. 

3.) Blood Sugar Changes

You will definitely feel the effects of how your body reacts to the lack of sugar and carbs. You’ll notice blood sugar changes. How your body reacts is completely unique. 

How does the ketogenic diet affect blood glucose levels? Since you are cutting down on sugar and carbohydrates, you’ll notice lower glucose levels. 

4.) Keto Flu

I have personal experience with the keto flu. No, it’s not fun. But yes, it is temporary – thank goodness! Read about my reaction to the keto flu. 

The keto flu describes the overall yucky feeling you might have when you start keto. It’s your body adjusting and totally normal. 

What are the symptoms of the keto flu? Most people experience lethargy, crabbiness, joint aches, and dizziness. 

How do you fight the keto flu? Take care of yourself and allow your body to adjust. As with the other symptoms, just drink more water. It’s the answer because it helps flush your body of everything and find its new normal. 

5.) Sleep Changes

The final common complaint with keto diet is insomnia. But then you have me and I actually got better sleep after I reached ketosis. Read about how my night terrors ended after I started eating a ketogenic diet. 

If you are having a more difficult time falling asleep or staying asleep, talk to a sleep specialist. If the lack of sleep is from gastrointestinal issues, keep a food journal and make some changes. Are you eating too many fats or not enough carbs? 

When to See A Doctor While on Keto Diet

Since you are making such a huge change to how you eat, it’s very important to let your doctor know about anything that is making you feel worse. 

See a doctor if you are experiencing health issues that make it difficult for you to function normally. 

But thankfully not everyone has these problems, and most people experience the 5 amazing symptoms in the following list. 

5 AMAZING Signs and Symptoms of the Keto Diet

This is the best part of the list! All that bad breath and keto flu will be totally worth it after your body adjusts. Here are the 5 motivating and wonderful things that happen to you during a ketogenic diet. 

1.) More Focus

The brain is made up of fatty tissue. So it makes sense that eating a diet high in healthy fats is good for your brain. There are actual studies supporting the keto diet’s positive effects on cognitive function. 

2.) More Energy

The next happy symptom of keto is more energy. People have said they don’t have energy spikes and dips anymore, but they have prolonged energy that actually lasts. 

This is because instead of eating sugars and getting spikes in blood glucose levels you are consuming food that keeps your sugar levels…well…level. 

3.) Weight Loss

I don’t have to tell you that some people will notice weight loss on keto. Isn’t that one of the things everyone wants to get out of it? By using fat as energy, your body will change shape and size. 

4.) Reduced Inflammation

According to Brett Osborn, MD, a neurosurgeon, cutting down on sugars and carbs can have amazing health benefits like reduced inflammation. So if you have arthritis or gut issues, give the ketogenic diet a try and see if it helps. 

“The ketogenic diet lowers inflammation throughout all systems of your body,” Dr. Osborn says. “The diet has been known to improve arthritis, irritable bowel syndrome, Crohn’s disease, eczema, and be protective of your brain.” 

5.) Improved digestion and less heartburn

Finally, if you suffer from heartburn, try to cut out some foods that might be the culprit. Some of the foods that commonly cause heartburn are also the ones that you cut out on keto:

  • Grain-based foods
  • Nightshade vegetables like potatoes and tomatoes
  • Sugary foods

Be Prepared for All Keto Symptoms

Whether good or bad, your body will go into a shock and experience at least a few of these changes. Be prepared for them and you’ll have success on the keto diet. 

By far, the best way to succeed at keto is to do it with a friend. Get some accountability and cheer each other on. Meal plan together and support each other when it gets stressful or hard. 

When you go keto, you might eventually feel so much better that you’ll understand why so many people do it. 

Get Started on Keto

Are you ready to get started? Check this post out for everything you need to start keto right!

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13 Comments

  1. Anonymous says

    August 27, 2023 at 1:50 pm

    Started changing diet on 8-8-23 and by 8-26-23, l had lost 21 pounds. Start weight was 259 and now 238. Hope to lose another 50 pounds to help with back pain.

    Reply
  2. David A Berlin says

    July 6, 2022 at 10:50 pm

    This is new for me. Willing to try it and see if it helps me

    Reply
  3. Liz says

    June 22, 2022 at 1:13 am

    Hi there!
    I’m going through what I guess is a resurgence of keto flu (feeling like I’m having hot flushes, tired, headachy and miserable).
    But like you, I sleep so much better on low carb and also like you, I also have suffered from nocturnal panic attacks for years.

    I do feel that this way of life generally helps a lot!

    Reply
  4. Monra says

    May 15, 2021 at 8:41 pm

    Keto has been great for me, it has led to a reduction of inflammation in my mouth and in my gut, more energy and a general level of alertness that I don’t usually have on a regular carb based diet. The article clearly states the diet is not for everyone and each person should consult with a doctor and or specialists. I found this article to be helpful and informative, but like anything else in life or on the Internet, everyone should do their own due diligence. Regardless of one’s unfortunate personal experience, it should not be used to discredit or shame something that has helped many, many others, including myself.

    Reply
  5. Scott says

    March 31, 2021 at 3:03 pm

    I’ve been on Keto for 13 days now and went through a couple of days of pronounced keto flu. However, once that passed, everything that is mentioned on this page is true! More focus, much more sustained energy, digestion actually works in a couple of hours, and fat pockets are already noticeably reduced. The best thing I’ve noticed though is the absence of food cravings! I NEVER thought I could go through an afternoon without a snack of some sort. I completely swear by keto and encourage others to safely do so as well. Also, I bought some keto test strips (urine) and they let me know I’m staying in ketosis. Thanks!

    Reply
  6. Kristen says

    March 18, 2021 at 11:28 am

    My husband and I have been following a keto diet for 12 days now and my IBS-C is completely gone! No more bloating or issues in the bathroom, I’m amazed!

    Reply
  7. Natasha says

    March 16, 2021 at 1:49 am

    Please stop promoting this. My niece is desperately ill in hospital because she tries to loss weight by forcing her body to turn to fat for an every source. She has diabulimia. I think what you are promoting is dangerous.

    Reply
    • Sara Nelson says

      March 16, 2021 at 7:03 am

      I am so sorry to hear that! As I mentioned in the article, talking to your doctor about starting any diet is so important. Just because a diet works for me doesn’t mean it will work for others. I personally enjoy eating and cooking this way, but it sounds like it’s not a good fit for your niece. I hope she makes a full recovery.

      Reply
    • Lauren says

      March 18, 2021 at 11:36 am

      Natasha I’m sorry to hear about your niece. However this diet is Life Saving for so many people who struggle with other areas of poor health. I for one struggle with a variety of health challenges ranging from gluten/dairy sensitivity to inflammation and ADHD. I’ve found Keto way of life is the ONLY way for me to manage my symptoms and alleviate debilitating brain fog/day dreaming …attention deficiency that stops me from being a whole mom to my kids. This diet has completely changed my life. Your niece suffers from a disorder that requires medical and psychological treatment, she certainly should have consulted with a doctor prior to following this as well as any diet. Keto isn’t to blame for her situation, rather her lack of understanding her condition. I’m not meaning to come across as insensitive, however your comment may discourage others seeking help, and this diet could be the answer for them.

      Reply
    • Lindsay Smith says

      August 29, 2021 at 3:05 pm

      Diabulimia is caused when you stop taking insulin. Ketones didn’t stop that

      Reply
  8. fitoru says

    March 29, 2020 at 6:20 am

    Thanks for the insights. This article is very helpful.

    Reply
  9. Ali says

    April 27, 2019 at 3:52 pm

    I am struggling with bloating and food intolerance

    Reply
    • Sara Nelson says

      April 27, 2019 at 5:16 pm

      Are you eating dairy? If so, that could perhaps be the culprit of your bloating. Or, you may need to supplement with digestive enzymes to assist in the breaking down of the foods you’re eating. I use Silver Fern Digestive Enzymes and really love them (as well as their probiotics). You can use code REALBALANCED for 15% off, if you are interested in trying.

      Reply

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