Now we get to the fun part…
We are going to cover how ketones are measured and different ways on how to measure them.
Is the very first chapter we spoke about the three types of ketones that your body will produce which are Acetone, Acetoacetate and Beta-Hydroxybutyrate (BHB for short). Each of these ketones are tested in their own way.
- Acetone ketone is tested via breath
- BHB is tested via the blood stream
- Acetoacetate is tested via urine
Why Measuring Ketosis Can Help?
Anyone can measure their weight to see if their diet is working, but measuring ketosis is a much better alternative.
Monitoring your keto levels is vital to stating on track on your keto diet. By knowing exactly what your levels are, you’ll be able to adjust your diet and routine accordingly.
Your weight can increase or decrease throughout the day but by knowing the level of ketones you have in your body, you’ll be able to find out if you are burning fat.
Some people may be building muscle by reducing fat. The scales can only show you weight gain or weight loss using numbers that can be misleading.
By measuring ketosis, you can see if you’re actually getting rid of body fat.
To be in a fat-burning state, you need to aim for levels of between 1.5 to 3.0 mmol/l and there are three ways you can measure this.
1. Keto Strips/Sticks
Most people on the ketogenic diet will prefer to use keto strips which are measured using urine (acetoacetate).
The reason being is they are cheap, and you can pick them up from Amazon for around $8 for 100 strips. The downside to the cheaper option is that it can be inaccurate.
They are inaccurate due to the fact that before going on the keto diet or just as you’re starting the diet the body, it with naturally pass more ketones.
Once you have adapted to ketosis and got past the keto-flu stage then it will be an ideal time to use keto strips.
Once opened keto sticks/strips usually last three months and as there are 100 strips depending on which pack you buy, you can test twice a day – once in the morning and once in the evening a few hours after a meal.
2. Keto Breathalyzer
A keto breathalyzer also called a ketonix is a handheld device that measures acetone ketones in your breath and the results are in real time.
It works like an alcohol breathalyzer. You blow into in the ketonix and it will give you a reading, which you match against its unique chart to see how far into ketosis are.
You can test yourself using a ketonix at any time and one of the advantages is that you can use it anywhere.
The costs for one can start at $20 and can go all the way up to $250. It all depends on quality.
Go with one that suits your budget and know that you usually get what you pay for. So, it’s better to get the slightly more expensive ones that are more accurate and with more features.
3. Blood Ketometer
This ketometer measures Beta-hydroxybutyrate (BHB) and has proven to be the most accurate method of checking your ketone levels. By using a little drop of your blood, you’ll have a precise reading in a matter of seconds.
Some meters do come with a lancet pen and a supply of strips included, but if they don’t then you can get them at a very low cost.
Prick your finger with the pen, drop a little blood on the strip and let it absorb well. The meter will then give you a reading.
The four sets of universal readings you need to work from are:
- Less than 1.0 mmol/L – Not in ketosis
- Between 1.0 and 1.5 mmol/L – In ketosis but not on the keto diet
- 1.5 and 3.0 mmol/L – Optimal ketosis
- 3.0 mmol/L and above – Unhealthy levels of ketones
Blood ketone meters are more accurate than the other keto strips and breathalyzer as you are testing the source and not just a by-product like acetones.
If you’re taking supplements, the results will not be affected in the readings either.
The only disadvantage is that blood meters are expensive and the strips need to be replaced.
If you are losing weight via the keto diet, then a blood ketometer is probably not required. However, if you’re competing in a sport or have clients that are, then it would be a good investment.
Measuring your ketone levels is important if you want to lose weight quickly and effectively. If you’re looking to only lose a few pounds, then there’s no need to invest in expensive tests.
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