Keto breathing is an unpleasant side effect that a person can develop when they start to follow a ketogenic diet. A person may try to reduce their keto breath by drinking more water or by slightly increasing the amount of carbohydrates they consume.
A ketogenic diet, or keto diet, implies that a person ingests very few carbohydrates. Instead, they get their calories from the consumption of fats and proteins. People can describe the smell of the resulting breath as fruity or sweet.
Some people claim that keto breathing will disappear once the body adapts to being in ketosis. The researchers believe that it takes at least 21 days to reach this state.
At this point, a person's body is more effective at burning the ketones it produces. This means that there are fewer ketones to exhale, which implies that breathing with keto should improve.
Until then, people can try to reduce or mask their keto breath by:
1. Drink more water.
A person should drink more water to reduce the keto breath.
Many people suggest that drinking more water can help reduce a person's keto breath.
This is because the body expels more ketones in the urine instead of breathing.
By drinking water, people will produce more urine, which will help to expel many of the ketones from the body.
Drinking water can also help eliminate bacteria in a person's mouth that could be causing bad breath.
2. Increase in carbohydrate intake.
When a person drastically reduces their carbohydrate intake, they break down fats into energy, which produces ketones. However, a person does not have to avoid all carbohydrates to achieve ketosis.
The amount of carbohydrates a person can eat without stopping ketosis will be different for each person, but it could be 20 (grams) to 50 g if a person consumes 2,000 calories per day.
Eating more carbohydrates should mean that a person produces fewer ketones. As a result, they must exhale less ketones and have less breath.
3. Using mints
People can use mints to mask the keto breath. Sipping mints or chewing mint gum may be enough to hide the smell of keto.
Chewing gum also increases the amount of saliva a person produces, which can help prevent bacteria that cause bad breath from growing in a person's mouth.
According to a study in the International Journal of Oral Science, the lack of saliva can be cause of bad breath in the morning. During the night, a person's mouth produces less saliva, which allows more bacteria to grow.
4. Frequently brush your teeth.
The mint smell of toothpaste not only helps to mask the smell of keto, but brushing your teeth will help dislodge pieces of food in your mouth and teeth that can smell as they break down in a person's mouth.
There is no clear way to prevent keto breath. As an anecdote, it is a side effect that almost everyone who puts their body in ketosis will experience.
Other signs of being in ketosis.
A person who has the keto flu may experience nausea, dizziness and headaches.
The keto breath is a clear sign that a person is in ketosis. Another key sign is keto flu. According to some reports, keto usually disappears after a few weeks, once a person's body adapts to ketosis.
According to the National Center for Biotechnology Information (NCBI), it is likely that a person with flu-like keto will experience some of the following symptoms:
Another possible sign of ketosis is a change in a person's urine. Due to the increase in ketones produced by a person, it is likely that their urine is darker and has a stronger smell.
Some people report that they have less appetite when they are in ketosis, although scientists are not sure why this could happen.
Does the keto work, and is it effective?
The intake of fats and proteins puts a person's body in a state of ketosis.
Usually, carbohydrates provide glucose to a person's body, which burns to generate energy.
When a person restricts their carbohydrate intake, their body produces glucose. When this is not enough, it produces ketones that it burns to produce energy.
When a person has low blood glucose, the body stops storing fat and starts using it for energy. It decomposes fatty acids, converting them into ketones.
It is this high level of acetone in a person's body that produces the keto breath.
The keto diet is very effective in helping a person lose weight quickly in the short term.
According to an article in the European Journal of Clinical NutritionSome tests show that the keto diet can also be beneficial for a person in other ways.
Additional benefits of the keto diet include reducing the risks of diabetes, reducing cardiovascular problems and treating epilepsy.
The less well-established evidence of the additional benefits of the keto diet includes the improvement of acne, polycystic ovarian syndrome and some neurological problems.
Perspective and take away
A person can mask the keto breath using peppermint, and it can also reduce it by increasing the amount of carbohydrates consumed and drinking more water.
However, according to anecdotal evidence, keto breathing should disappear as a person's body burns more ketones for energy because there are fewer ketones for a person to breathe out.