After you give the keto lifestyle a few days, the easiest way to see if you’re in ketosis, and know to what level of ketosis you are in, is to conduct a blood test. You may see your ketone levels start rising from 0.1 mmol/L to 0.2, then 0.4 or higher. You are officially in ketosis at 0.5 mmol/L! (you can learn all about how to test here and what your ketone levels should be here.)
Testing is the only surefire way to know if you are in ketosis or not (and blood testing is way more accurate than urine or breath testing), but there are also telltale signs that you’re on your way. Many people new to keto get symptoms of what is not-so-fondly known as “the keto flu.” These symptoms include fatigue, dizziness, nausea, muscle aches, and headaches. Though they’re no fun, don’t worry! Many of these symptoms are from electrolyte imbalance, so you can alleviate them by making sure you get enough magnesium, potassium, and sodium. Foods such as avocado, pumpkin seeds, Ultima electrolyte powder, bone broth, and pickles, are delicious ways to ward off symptoms. Regardless, you are likely to be in the clear after the first 3 to 5 days of beginning to get into ketosis.
Once you’re solidly in ketosis, common signs of your status are a metallic taste in your mouth (this is from the ketones), a much more manageable appetite, and the ability to go longer between meals without feeling hungry. Finally, one of the best telltale signs you’re in ketosis: a massive and sustained increase in energy!
That said, these “signs” are subjective and are not experienced by everyone on the keto diet, so don’t worry if you don’t get the keto flu or have the metallic taste. Just keto on!