The ketogenic diet is a popular diet plan which has been playing a fundamental role in people’s life by providing them with a healthy and nutritional lifestyle. It is a diet plan which is very well-balanced for the human body but there are certain impacts that people may experience during the diet and bad breath is one of them which occurs due to the excess of ketones in the body but the good thing here is that it is just a minimal side effect that is completely harmless for the body.
But having bad breath is very uncomfortable and awful, so it is best that you get rid of it which is very easy to do with simple tips and tricks, also you should know that and breath does not last long once your body gets adapted to keto which make this problem even more minor. So, following a detailed article about bad breath keto.
What is Keto Bad Breath?
Bad breath which in medical terms are known as halitosis, is a condition when you have an unpleasant and bad odor coming from your mouth area, it is commonly observed during the keto diet which can also be due to a lot of other reasons such as poor oral hygiene, certain foods, infections, toxic gut bacteria, and dry mouth.
Having a bad breath is very unpleasant and disgusting but the silver lining here is that you can easily overcome it and then it would not be much of a problem.
Bad Breath on a Ketogenic Diet?
The ketogenic diet tends to start the process of ketosis in our body which uses the stored fat and the fat that you consume to produce ketone bodies which then the body utilize as the energy fuel, so one of the side effects that people experience on the Keto diet due to the presence of ketones in the breath but there are certain reasons why the smell initiates which are as follow:
The body produces three types of ketones which are acetone, acetoacetate, and beta-hydroxybutyrate. So, when you do the keto diet, your body produces an excess of ketones which is entirely harmless but the increased quantity starts to show in urine and breath so it can result in bad breath.
When you typically produce ketones in small quantities on regular basis, they tend to give a fruity odor but if you are releasing more acetone which happens on the keto diet then the smell of the ketones can turn into a nail remover odor which can be toxic.
In the keto diet, you consume the protein in the portion in moderate quantity but some people overdo the quantity which can become a reason for keto bad breath
So, if you are consuming more protein on the ketogenic diet which a lot of people do, then you will have more ammonia in your body which can make your breath, underneath your armpits smelly badly the closest reference to this smell is of old urine which is very disgusting.
Sometimes you also have some kind of bacteria in your stomach gut which can give your breath a sulfur-kind of smell like how eggs smell, this is not directly related to ketosis but the metabolic process can stimulate this smell.
A lot of people do not know this but dehydration can cause bad breath on the keto diet, as in this diet we are lowering the carbohydrate intake so our body cannot hold the water much so we have to drink more water and fluids but if you are not consuming enough then your mouth can get dry. When you have a dry mouth, then the production of saliva is also reduced due to which the odor-causing bacteria in the mouth do not get removed ultimately it causes bad breath.
All these reasons are very minor which means that you can overcome them very easily without getting much concerned about it.
What Does Ketosis Breath Smell Like?
The keto bad breath is explained by the dieters as an acidic, fruity, and bland smell, some also say that it is more like having a metallic taste to your tongue but most people experience bad breath that has a smell of nail polisher or even varnish. The smell of the breath entirely depends upon the reason behind like if it is due to acetone then it will smell like a nail polisher remover odor but if it is due to ammonia then it will smell more metallic and toxic so the bad breath you have depends upon certain things.
How to Get Rid of Bad Breath on Keto?
Add more vegetables
When you have a bad breath on the keto diet, adding more vegetables to the diet plan is a very good option for getting rid of the bad breath as they contain such nutrients that will help with the smelly breath. You can eat 7 to 8 cups of vegetables on the keto diet plan.
Cut down protein
When you consume high proteins on the keto diet, then it produces ammonia in the body which is a major cause of bad breath, so it is best to cut down the protein intake to 3 to 4 ounces on the diet plan.
To fight the bacteria or infections that cause bad breath, you can add probiotics in the diet plan such as friendly fungus, friendly yeast, and friendly mold so that you can get rid of bad breath.
Drink more water
As we know having a dry mouth is also a major cause of bad breath so it is important to drink enough water on eth keto diet plan so that your mouth does not get dried up and you do not have to experience bad breath.
Use natural breath fresheners
Breath fresheners are very convenient and helpful when you have bad breath but use the ones that are natural as some fresheners contain sweeteners that are not good for the keto diet so always use the natural breath fresheners.
Enhance your oral hygiene
When you have bad breath, it is best to boost up the oral hygiene by doing proper oral cleaning which involves brushing, flossing, and mouth wash, you can also add techniques for a better cleanup, it will help you to get rid of bad breath and also to kill the bacteria in the mouth.
The Best Foods for Bad Breath
One of the biggest problems with bad breath is an overgrowth of certain bacteria in your mouth, esophagus, and sinuses, it also can be an overgrowth of yeast or even candida on your tongue and these microbes live on sugars so the best thing is to stop eating sugars in your meals. These specific sugars are the ones that come from milk sugars so in ketosis you also have a bad breath due to certain reasons but you can easily overcome it by eating some particular foods that are:
Chlorophyll is the green pigments found in plants which is a natural deodorizer and when you consume bitter vegetables such as kale, arugula, and spinach so they can help you to get rid of the bad breath.
As we know that milk sugars are not good for bacteria so it is best to consume probiotics from non-dairy sources such as kimchi, sauerkraut, and fermented veggies will make the bad breath go away.
Drinking herbal tea is very beneficial for the body and it can also help you to overcome bad breath, so it is good to have a cup of tea like mint tea or green tea on the keto diet for a fresher breath.
This is a general food group which will help you with the bad breath as when you consume foods that are organic, natural, and 100 % grass-fed they do not produce toxins or harmful substances in the body which do not let any adverse effect like bad breath on the body so always choose good-quality products for the keto diet plan.
How Long Does Bad Breath Last on Keto?
The time of how long the ketosis breath last is very minute, mostly the bad breath stops once you get adapted to the metabolic process in the body which takes almost 1 to 2 weeks and the scientific researchers have suggested that the bad breath may last for approximately 10 days when you first start the keto diet and some people do not experience it at all during their diet plan and mostly have it in the first week so all in all, the bad breath does not last for long which is a very good thing and when you have it you can overcome it by using various foods and tips which help you to get rid of it.
Bad breath is not a permanent part of the ketogenic diet, once your body gets comfortable with the fat metabolism, it will equalize the number of ketones so the bad breath will stop. But all you have to do is to stick with the diet plan.
Is Bad Breath a Sign of Ketosis?
The best and positive thing about having bad breath on the keto diet that it shows you a sign that the ketosis process has been started in the body and the diet plan is working. It is a very vibrant and prominent sign that the body has started using the ketone bodies as their first fuel rather than glucose so the excess quantity is being released in not only blood but also urine and breath and that is the reason you have bad breath on the keto diet.
Keto bad breath is a very common side effect of this diet plan, but the silver lining about this that it means that your body is in ketosis which is good and positive. But indeed, having a bad breath is pretty awful but you can get rid of it very easily by adjusting certain things and added more healthy foods to the keto diet plan. So, it would not be a problem for you on the diet plan which will enable you to follow the diet plan perfectly without any kind of disturbance.