Keto breath gives off an unpleasant odor and taste in your mouth. The odor is different from Halitosis (bad breath). People often complain about a weird metallic taste in their mouth too. Keto breath may be fruity-smelling. Some have associated the odor with that of acetone (nail polish remover).
What Causes Keto Breath?
You have to know how your Metabolism works to understand what causes keto breath. Your body gets energy from different food sources like fat, carbohydrates and protein.
Your body usually breaks down carbohydrates or glucose for energy. When there is a lack of carbs, your body then turns to fat. The Ketogenic diet limits your carb intake. Your body is then coerced into using its fat reserves for energy when the glucose reserves are depleted.
Fatty acids get converted into ketones, which is a natural chemical your body produces when it burns your fat for energy. Specific chemicals produced may include acetone, acetoacetate and hydroxybutyrate.
All around ketones are harmless. It’s released from your body via urination and breathing. Acetone is a common ingredient in many nail polish removers. If your breath smells like acetone, it may indicate that you are in s state of ketosis.
How Long Does It Last?
Not everybody experiences the unfortunate effect of keto breath. If you do develop keto breath, note that it is only a temporary side-effect.
The change may be noticeable from a few days to a week after starting the keto diet. It will eventually subside once your body has settled into the new low carb keto diet.
How do you treat Keto Breath
There are a few things you can do while your body gets familiar with the keto diet.
- Drink more water
Your body works out acetone and ketone through urination. By staying hydrated throughout the day, you will find that you urinate more. It will help to flush the ketones away and may help to improve your breath. Remember that water also forms part of a healthier lifestyle. It allows your cells to function properly, reduces your risk of dehydration, and is an excellent alternative to those sugary sodas when you’re trying to lose weight.
- Consume less protein
Protein is essential with a low-carb diet. However, eating too much protein can make your breath worse. Your body creates ammonia when it breaks down protein. Ammonia is also a by-product of your metabolism. It is worked out via breathing and urination.
You can eat less protein and start to consume more healthy fats. Avocados, herring, flax seeds and walnuts are some excellent examples.
- Oral hygiene
By brushing your teeth daily, you may find that your breath improves. In addition to brushing, make sure you floss too. This will not completely eliminate keto breath, but can still help. Make sure to brush in the morning and before you go to bed. This is not only important for keto breath, but for your overall oral health too.
Can You Prevent Keto Breath?
There doesn’t seem to be a way to prevent keto breath entirely as it is a side-effect of the body entering ketosis. Reducing your carb intake gradually instead of suddenly may reduce keto breath symptoms.
To do that you can use a keto breath analyser that will help you to determine the amount of carbs you can eat without affecting your current state of ketosis.
The keto diet involves a process of breaking fats down into ketones. These ketones then supply cells with energy. They take up the place of glucose in your normal diet. As your body enters ketosis, you may experience a few side-effects. Keto breath is one of the side-effects. Overall, you cannot prevent kept breath complete. There are, however, strategies for masking the odor and reducing the severity. Remember that the side-effect is only temporary and should improve in about a week.