Going keto: how do you feel?

What’s it feel like to be in ketosis?

This is a question I get a lot, and I have two answers: the first is quite simple and the second is a bit more nuanced.  The simple answer is it feels just like normal.  Maybe that’s because–without knowing it–I’ve been dipping in and out of ketosis for the better part of 10 years now.  It’s only been the past year or so that I’ve discovered the Precision Xtra and actually been able to definitively know my level of ketosis, but I’m sure that ketosis is nothing new to my body and I feel pretty much myself.  In fact, when I go to test my blood there’s always that 10 seconds of suspense while it analyzes my blood and spits out the reading.  While I couldn’t predict my exact level of ketones just by how I feel, I can usually tell if I am in ketosis (defined by >0.5mmol).  That’s because, in general, I feel pretty darn good in ketosis.

How good?  Some bloggers and health practitioners talk about ketosis like some magical, euphoric state where weight melts away and boundless energy awaits.  It simply is not.  Maybe if you’ve been living through the peaks and crashes of a sugar/carb-based diet for some time, ketosis will feel like pure heaven.  But more than likely it will not.  This isn’t to say that you won’t feel good–maybe even great–when in ketosis, but you probably need to temper your expectations a bit.

So how do I feel?

When I’m in ketosis probably the biggest advantage I experience is an even supply of energy throughout the day.  There’s no “post-lunch crash,” although I still enjoy an afternoon espresso.  On days when I’m not eating keto, and indulge in some type of treat after lunch like a cookie or bite of chocolate, I notice a perceptible drop in energy and focus.  Speaking of which, mental clarity and focus are probably the second thing I notice.  Not that I am scatter-brained at baseline (my wife may disagree), my ability to channel my focus and multitask is paradoxically increased when fasting or eating keto.  You don’t become a savant overnight just because your liver starts cranking out ketone bodies, but to me the difference is notable.  Lastly, I seem to sleep better when in ketosis…then again, maybe it’s the fact that I haven’t eaten sugar or consumed alcohol prior to sleeping.

Another important note: it doesn’t seem to matter how “deep” ketosis I am in to see the benefits.  The science is still out on whether the actual level of ketonemia matters in terms of biologic effects such as cellular signaling, but for the practical advantages discussed here, it seems to be the same at a level of 4.6 or 0.6.

Does ketosis always feel good?

Sure keto has its advantages, but I don’t always feel great just because I’m in ketosis.  This is once again an area when some people make ketosis out to be some magical cure all.  If you have a rough day at work, it won’t be made better immediately after your beta-hydroxybutyrate level crosses some arbitrary threshold.  In fact its not uncommon to develop a mild, low-grade headache or feel irritable when eating keto or fasting, especially during the “transition” phase from carb burning to fat burning.  The longer and more consistently you eat keto, the less you experience these things.

When you’re eating a keto, you’re eating a lot of fat.  I have heard fat described as “a cleaner-burning fuel,” and that’s probably the best way to describe how you’ll feel in general, but eating lots of fat in one setting can make me feel pretty icky.  To make matters worse, you cant consume much protein along with that fat (maybe a few ounces of chicken, fish, or pork in a meal) and, paradoxically, I can feel hungry or restricted.  To me this is one of the major downsides of a keto diet, and why I prefer to enter ketosis through fasting, and then find it easier to maintain via diet.

So how about you?

Now that the keto diet has become all the rage, have you tried it?  Have you tested ketones in urine, blood, or breath?  How do you feel–both the good and the bad?  Leave a comment and share your thoughts.