If you’ve heard the term nutritional ketosis but aren’t quite sure what it means, how to know if you’re in it, or why your weight loss might have stalled — then this post is for you.
In this article, we’ll cover:
✅ What nutritional ketosis is
✅ Which diets promote it
✅ The top 5 signs you’re in ketosis without testing
…and why falling out of ketosis might be the reason your fat loss has hit a wall.
Let’s get into it!
Nutritional ketosis is a metabolic state where your body switches from burning carbs (glucose) to burning fat for fuel, producing something called ketones.
Ketones are like a backup energy source — but a cleaner one.
They fuel your brain, muscles, and even your heart with more stability and efficiency than glucose.
To get into nutritional ketosis, your carb intake has to drop low enough — usually under 50 grams per day, sometimes even lower.
Here are the most common diets that promote ketosis:
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The Ketogenic Diet
High fat, moderate protein, very low carb — typically 70-75% fat, 20-25% protein, 5-10% carbs. -
The Carnivore Diet
An ultra-low-carb, animal-based diet that keeps insulin levels low and often leads to rapid ketosis. -
Intermittent Fasting
While not a diet per se, fasting forces your body to burn stored fat, especially when combined with low-carb eating. -
Low-Carb, High-Fat (LCHF) Diets
Less strict than keto, but still often ketogenic if carb intake remains low.
You don’t need a ketone meter to know if you’re in ketosis. Here are 5 common signs:
1. Decreased Appetite
Ketones have a natural appetite-suppressing effect.
If you’re skipping meals without even trying, that’s a strong sign!
2. Mental Clarity and Steady Energy
You’ll likely notice fewer energy crashes, better focus, and more stable moods.
3. Metallic or Fruity Breath
Known as “keto breath,” this is caused by acetone — a ketone your body excretes when you’re in ketosis.
4. Increased Urination (Early On)
When you enter ketosis, your body releases water stored with glycogen. This often results in more bathroom trips.
5. Rapid Water Weight Loss (Then Fat Loss)
People often drop 3–7 pounds in the first week — mostly water, followed by steady fat loss.
So what happens when the weight stops coming off?
Most of the time, it’s because you’ve fallen out of ketosis.
Even a few extra carbs — from sauces, snacks, or hidden sugars — can spike insulin and shut off fat-burning.
When your insulin is up, your body holds onto fat, especially around the belly.
Other common ketosis disruptors:
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Too much protein (which can be converted to glucose in excess)
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Inconsistent eating
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Stress and poor sleep (which raise cortisol and can increase cravings or blood sugar)
To sum it up:
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Nutritional ketosis is your body’s natural fat-burning mode.
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You can get there with a keto, carnivore, or low-carb diet.
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And you don’t need a meter to know you’re in — just watch for the 5 signs!
But if you want to use a ketone meter to confirm what your body is already telling you, then click on the following link:
It's important to note that to keep burning fat, you need to stay consistent.
Weight loss stalls usually mean your body slipped out of ketosis, often without you realizing it.
I hope you found this article helpful. How do you know when you’re in ketosis? Let me know in the comments section below.
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