![]() ![]() What’s more, there are further benefits - primarily an increased ability to burn more fat during exercise. In certain types of ultra-endurance sports and events, a keto diet could even be beneficial ( 22). They provide the main and most efficient fuel source for all forms of high intensity exercise.Īfter several weeks, many keto dieters report that their performance returns to normal. It’s primarily caused by the reduction in your muscles’ glycogen stores. This includes an initial decrease in exercise performance. Many long-term keto dieters report improved brain function and more stable energy levels, likely due to the rise in ketones and more stable blood sugar levels.Īs discussed above, removing carbs can lead to general tiredness at first. This may further increase focus and improve brain function ( 20, 21). They have even been tested in a medical setting to treat brain diseases and conditions such as concussion and memory loss ( 16, 17, 18, 19).Įliminating carbs can also help control and stabilize blood sugar levels. Ketones are an extremely potent fuel source for your brain. ![]() It can take a few days or weeks for this to start working properly. When you get into ketosis, a large part of the brain starts burning ketones instead of glucose. When you start a low carb diet, your body must adapt to burning more fat for fuel instead of carbs. However, long-term keto dieters often report increased focus and energy ( 14, 15). This is termed the “low carb flu” or “ keto flu.” People often report brain fog, tiredness, and feeling sick when starting a very low carb diet. Testing blood ketone levels with a monitor is the most accurate way to determine whether you’re in ketosis. For this reason, most people will just perform one test per week or every other week. The main downside of this test method is that it requires pricking your finger to draw blood. This is one of the primary ketones present in the bloodstream.Īccording to some experts on the keto diet, nutritional ketosis is defined as blood ketones equal to or above 0.5 millimolar (mM) ( 8). The meter measures your ketone levels by calculating the amount of beta-hydroxybutyrate (BHB) in your blood. This is the method is used in most research studies ( 7). The most reliable and accurate method of measuring ketosis is to measure your blood ketone levels using a specialized meter. One of the hallmarks of a keto diet is a reduction in blood sugar levels and an increase in ketones.Īs you progress into a keto diet, you’ll start to burn fat and ketones as your main fuel sources. ![]()
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