Ketosis & Measuring Ketones
Generally, ketone concentrations are lower in the morning and higher in the evening. Whatever time you pick to measure ketone levels, make sure to keep it consistent. Also, do not measure your ketone levels right after exercise. Ketone levels tend to be lower while your glucose levels higher so you won't get representative numbers. Keep in mind there are daily fluctuations caused by changes in hormone levels. Don't get discouraged! Another aspect that affects the level of ketones is the amount of fat in your diet. Some of you may show higher concentration of ketones after a high-fat meal. Coconut oil contains MCTs that will help you boost ketones. To easily increase your fat intake on a ketogenic diet, try fat bombs - snacks with at least 80% fat content. Ketone levels tend to be higher after extensive aerobic exercise as your body depletes glycogen stores. Exercise may help you get into ketosis faster. ketogenic "fruity" breath is not pleasant for most people. To avoid this, drink a lot of water, mint tea and make sure you eat foods rich in electrolytes. Avoid too many chewing gums and mints, as it may put you out of ketosis; there may be hidden carbs affecting your blood sugar. Increase your electrolyte intake, especially potassium. You are likely going to lose some sodium and potassium when switching to the keto diet. Finally, if you find it hard to lose weight on a ketogenic diet, there may be plenty other reasons than the level of ketone bodies: Not Losing Weight on Low-Carb Ketogenic Diet? Don’t Give Up and Read Further. Continue reading >>
The Best Ketone Meters To Monitor Ketosis – Christmas 2017
The goal of a high-fat, low-carb diet is to get into a state called Ketosis where the body burns fat as fuel rather than using glucose as its source of energy. Types of Ketone Meters There are several types of ketone meters available that monitor ketosis in vastly different ways, some more accurate than others and some more convenient others. We’ll discuss 3 types of Ketone Meters available starting with the best on the market today in 2017. Ketonix Breath Ketone Analyzer The Ketonix breath analyser doesn’t use any blood glucose test or test strip, it works by analysing acetone on your breath that your body produces when you’re in a state of ketosis. The Ketonix is slightly less accurate as blood ketone and glucose meters are per test. But they are more convenient With the Ketonix, you can test yourself an unlimited amount of times, hourly if you like. Which is ideal if you want to see how various foods effect ketosis after you’ve eaten them or even the effects exercise has. The Ketonix is affordable when you take into account the price of test strips for blood monitors. (Many companies give away cheap versions of blood monitors but make their money on testing strips). The Ketonix has no test strips and requires no further outlay. Ketonix also comes with software that will keep a log and also calibrates the device to the optimal settings for your goals. If you’re trying to monitor ketones under conditions such as athletic performance, weight loss, diabetes, alzheimer’s or epilepsy. The Ketonix adjusts its settings to test whether you’re in the ideal range for that condition. The Ketonix Breath Ketone Analyzer is a one-off payment you can read more & check them out here. Blood Ketone Meter One of the best & most precise ways of monitoring ketosis is with a Continue reading >>
Measuring Ketosis: What Are Keto Sticks And Keto Strips?
Ketosis is a metabolic state where the liver breaks down fat to produce ketones. Ketones, on a ketogenic diet, are the primary fuel source for the body. If you’re new to the ketogenic diet and you still have questions, consider reading our Comprehensive Beginner’s Guide to Keto > There are three main ways to measure the ketones in your body, all of which have their advantages and disadvantages. The most common ways to measure are: Blood Ketone Meter. Very accurate but the strips are extremely expensive. Breath Ketone Meters. More accurate than the urine strips, but can sometimes vary in accuracy. Cheaper than blood strips in the long-run. Urine Stricks. This will answer the question “Am I in ketosis?” but will not provide an accurate measure of blood ketones. Scroll down to read a more in-depth analysis of each, and what we recommend for you. Measuring Ketones with Urine Sticks Urine sticks will always be the cheapest and easiest way to measure ketosis. For beginners, this should cover everything you need – there is no point in getting more complex blood strips so early on when you are still trying to understand the nuances of a ketogenic diet. Ultimately, keto sticks are very easy to use – you hold the sticks in your urine stream for a few seconds, and within 10-15 seconds you should notice a color change in the strip (if you are in ketosis). The color of the stick typically is measured in red: light pink being low in ketone production and dark purple being high in ketone production. While keto sticks can be ideal for a general answer to the question “Am I in ketosis?”, they aren’t precise with their accuracy. They measure the acetoacetate in your urine, which is an unused ketone by the body. As you get deeper into ketosis and your body adapts, your b Continue reading >>
A Quick Primer On The Ketone Test Strips...
A Quick primer on the Ketone Test Strips... Questions about ketones, ketosis, KetoStix, and its implications and misconceptions have always been one of the most common querries at Low Carb Luxury. We'll try and clear up some of those mysteries here. So... what are they? You'll hear them referred to as KetoStix (the original brand name), Urine Test Strips, Reagent Strips, Ketone Testing Strips, and Lipolysis Test Strips. Depending on the plan you follow and whether you are new to this way of life, or an old timer from the 70's, you'll be referring to them as one name or another if your plan calls for being in Ketosis. Please note, we're not here to debate the merits of Ketogenic vs non-Ketogenic diets here, so don't send me mail of disagreement. For me personally, being in Ketosis is my ideal state and keeps my body's systems at their best. The Ketosis we're talking about here is what Dr. Atkins refers to as "Benign Dietary Ketosis" (or BDK), and should never be confused with Acidosis — a dangerous state for diabetics and those in advanced starvation where acetone builds in the blood and tissues. People will sometimes tell you that producing ketones is dangerous for the body. This is simply misinformation. They're confusing ketosis (the state from a Ketogenic diet) with ketoacidosis (or acidosis) which occurs in uncontrolled diabetes and/or starvation. Ketones? Ketones are incompletely burned carbon fragments. The very fact that they are less efficient as fuel is what makes them give you that 'metabolic advantage.' Some of the calories burned are not used to their full capacity... hence the person can eat more calories when in ketosis than when not, and still lose the same amount of weight. Ketoacids are short (four carbons long.) It's important because in that way the Continue reading >>
3 Ways To Measures Ketones: Which Is Best?
Intro: the age of Do-It-Yourself at-home medical technology The medico-technological age we’re in goes by many names, such as biohacking, self-experimentation or the quantified self. A lot of it is about tracking biochemical markers and performance metrics that can tell you something about your past and present state, usually in an attempt to predict or change it in the future. Ketones are one such biochemical marker of metabolism that can be measured in blood, breath and urine (see our What’s a ketone? section for more details). Some people use a ketogenic diet to manage cancer, epilepsy, obesity or diabetes and may find it helpful to monitor their ketone levels. Alternatively, they may simply be curious and interested in physiology. Whatever the case may be, since ketones can be measured in blood, breath and urine, which method might you chose for your circumstance and why? Measuring blood ketones The ketone bodies measured in blood are acetoacetate and is β-hydroxybutyrate (BhB), the latter being the most commonly measured. A well-known at-home device for doing so is the Precision Xtra. It can also measure blood glucose using glucose-specific strips. The portable device can measure BhB concentrations ranging from 0.1 mmol/L (1.0 mg/dL) to 8 mmol/L (or 83.3 mg/dL). Measuring blood ketones is the most accurate method compared to breath and urinary ones but the ketone strips are still quite expensive. One case in which blood ketones are measured is when doctors ask their diabetic patients to monitor their blood BhB levels so as to stay below 0.6 or 1.5 mmol/L. These doctors are worried that a rise above these levels may lead to a pathological condition called diabetic ketoacidosis (DKA). DKA is distinct from the normal physiological state of ketosis, where insulin Continue reading >>
How To Detect Ketosis
How can you tell if your low-carbing efforts have been effective enough to induce ketosis? Learn how to check your ketones! The state of ketosis The state of ketosis means that the body has switched from depending on carbohydrates for energy to burning fats for fuel. This means not only dietary fats (olive oil, guacamole, deep-fried pig ears), but also all the jiggly bits around your waist — clearly a desirable state for anyone looking to shed extra weight. When the body metabolizes fat, it generates molecules called ketones (also known as ketone bodies). As you restrict carbohydrate intake and amp up the dietary fat, more fat is metabolized and a greater quantity of ketones are created. Most of the cells in your body — including those in your brain — are able to use ketones for energy, although many people experience a few days’ adjustment period, often called the low carb flu. One of the varieties of ketones generated — acetone — cannot be used by the body and is excreted as waste, mostly in the urine and the breath. Conveniently, this makes it very simple to measure whether or not you are in ketosis. Upon entering ketosis, some people report a distinct change in the smell of their breath as a result of the extra released acetone. It could be “fruity” — it’s been likened to overripe apples — or even “metallic.” If you notice this happening during your first few days of changing your diet, it could be a good sign you’re in ketosis. The unusual smell isn’t anything dangerous, but it could be annoying. Drinking plenty of water should help, or get yourself some sugar-free gum. Most people report “keto-breath” diminishing after the first few weeks. Detecting ketones in urine The more accurate way — and the one we recommend — to check f Continue reading >>
Monitoring For Compliance With A Ketogenic Diet: What Is The Best Time Of Day To Test For Urinary Ketosis?
Go to: Methods The KetoPerformance study with its before-and-after comparison design was registered at germanctr.de as DRKS00009605 and took place from February to June 2016. Exclusion criteria included underweight, obesity, kidney stones, pregnancy, diabetes mellitus and any fatty acid-metabolism disorders. The study protocol was approved by the Ethics Commission of the Albert-Ludwig University Freiburg (494/14) and all subjects signed a written consent form. Twelve of the 42 subjects from the KetoPerformance study could be recruited for the present substudy. Experimental design and dietary intervention The experimental intervention consisted of a KD without caloric restriction lasting 6 weeks with a previous preparation period including detailed instructions during teaching classes and individual counselling by a dietitian. The subjects were free to follow a KD according to their personal preferences but were advised to reach a ratio by weight of approximately 1.8:1 fat to carbohydrate and protein combined, yielding a diet with 80, 15, and 5 % of total energy intake from fat, protein and carbohydrate, respectively. During the KD intervention's sixth week, our substudy subjects were instructed to measure urine and blood ketone concentrations at regular intervals in as close proximity as possible during a 24-h period from 07:00 to 07:00 in the morning. During the day (07:00 till 22:00) blood and urinary ketones were measured every full hour and every three hours, respectively. During the night, blood and urinary ketones were measured once at 03:00. In total blood and urine and ketones were measured 18 and 8 times, respectively, and were recorded in a table sheet. Subjects were asked to drink 400 ml of water every 3 h during the day to ensure sufficient urination and to Continue reading >>
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How To Know If You Are In Ketosis Without Strips.
To know whether or not you’ve entered ketosis you can measure your blood ketone levels. But how to know if you are in ketosis without strips? Well, we’re already mildly ketogenic after an overnight fast. Once our liver glycogen stores have been depleted we begin to produce ketone bodies at an exponential rate. Despite that, it doesn’t mean that we’ll be utilizing them efficiently. If we’re not adapted, then our brain and muscles won’t be able to put those ketones into use. Nutritional ketosis begins if our blood ketone levels are over 0.5mMol. To indicate that, you can use either urine strips like Ketostix. There are also breath takers. The most optimal range for ketosis is between 0.5 and 3 mMol. Ketoacidosis occurs over 10mMol, which is quite hard to reach. It usually happens with people who are diabetic or after excessive alcohol consumption. But there are a few problems with measuring ketones. Having elevated levels of ketones doesn’t mean you’re in ketosis. These urine strips are expensive and taking several measurements a day is very costly. That’s why there’s another way how to know you’re in ketosis without strips. Like said, elevated ketone levels doesn’t necessarily mean ketosis. It might even be the opposite. If we’re not putting ketones into use, then we’re probably urinating it out. That’s why urine strips are not ideal. What we want to know as well is our blood sugar levels. Glucose and ketones are contradicting fuel sources. If one is elevated, then the other has to be decreased. If we have high blood sugar levels, then we won’t be able to use fat for fuel. We definitely won’t be in ketosis. Quantifying is great because it gives us an accurate interpretation of our condition. However, we shouldn’t get stuck with the dat Continue reading >>
Smackfat Ketone Strips: Urine Ketone Testing Strips For Keto Dieters
Those who subscribe to a high fat and low carbohydrate diet have very good reasons for doing so—whether they are diabetic or need to change their diets for their own health and well being, gaining energy or to lose weight. The ideal state for many who subscribe to a low-carbohydrate diet is called ketosis where the body uses ketones as fuel rather than glucose. So, if you are here, you probably want to know if you are in ketosis or not. The Smackfat Ketone Strips are essential in reading your ketone levels easily and painlessly, so you can have time to do other things, eliminating stress and allowing you to focus on other needs and enjoying the delicious food that comes with your new ketogenic lifestyle. The last thing you’ll want to worry about is complications with reading your ketone levels: Smackfat’s Ketone Strips make the process easy and adjusting your diet a breeze. Features You can expect to find 100 easy-to-read testing strips in their own container, so there will be enough to last through frequent testing. Smackfat Ketone test strips are formulated for easy urinalysis—just insert a strip into a urine sample and wait a short time for the strip to change color. A handy chart on the side of the container will tell you if your ketone levels are too high, too low or where they should be, allowing you to adjust your diet accordingly. A color chart on the side of the container ranges from beige, indicating very low levels, to burgundy, indicating very high levels. With the Smackfat Ketone test strips, you’ll never be in the dark about your own ketone levels. Smackfat provides much more than just easy ketone testing—you can find educational videos both on how to use the strips and how to lead a healthy ketogenic lifestyle. For easy and supportive ketone t Continue reading >>
Ketones: Introduction To Testing Ketones
We’ve all had the question, or been asked the question: how do I know when I’m in ketosis? Should I feel different? Should I have increased mental clarity and focus? While one could give a case-by-case, yes-or-no type response for these questions, the best way is to simply test it out. The problem is that most of us don’t have access to a lab 24/7. Due to this issue, we have three possible ways to test ourselves for ketones from home, namely, urine strips, blood meters, or breath meters. Urine Test Strips There are numerous brands of urine strips to choose from if you decide to go this route and they can be easily obtained at your local drug store or online for a relatively inexpensive price. They can cost anywhere from $9-$20 for about 100 test strips. While this would seem to be the easiest way, it may not be the best way. Urine strips are coated with a chemical that reacts to the presence of acetoacetate (one type of ketone body). However, urine by definition is a waste product. So, while having ketones present in the urine may be a great indication that you are producing them, it could also mean that you are not utilizing them effectively. Also, we tend to see that individuals who have been on the diet for a long period of time and/or individuals that are leaner tend to show lighter or smaller traces of “ketones” on the strips compared to people starting the diet or who are significantly overweight. For this reason, this testing method may be great to let yourself know that you are on the right track with your ketogenic diet but it may not be the best way to know one you are keto-adapted. Blood Meters For a more reliable method of measuring ketones, a blood meter may be the way to go. Diabetics are familiar with the concept, as most glucose meters can also Continue reading >>
How To Use Ketone Strips To Stay In Ketosis
If you are new to the world of low carb, you may have come across people talking about ketone strips or “ketostix” to see if they are in ketosis. These are small strips to test your urine to see if you have ketones in it. It is a roundabout way to see if you are in ketosis. Here is a guide to your most common questions about how to use ketone strips and if they are right for you! Ketone Strips FAQ Testing Laboratory Microbiology - Air Quality - Mold Asbestos - Environmental - Lead emsl.com What Are Ketone Strips Used For? Ketostix are used to help track when someone is in ketosis. Sometimes people use them to see how many carbs they can consume and stay in ketosis. For most people this range is from 40-55 net carbs a day. For other, it can be as low as 20 carbs per day. Also, it can be used to help determine what foods may interfering with ketosis. For some people, dairy products, artificial sweeteners, or high fiber foods (giving a high carb content, but low net carb result) will take them out of ketosis. Using these strips can help one figure out what the problem is if they are not staying in ketosis or losing weight. How To Use Ketone Strips: You take a strip and dip it into your urine. Generally it is better to dip it into a cup with urine in it, rather than passing through your urine stream. This is because if your stream is too strong, you could potentially wash all the reagent off of the strip and get a false negative result. Either way, dip it, and remove immediately. Usually the bottle will tell you how long to wait, but as a general rule, you will see your results in seconds. After a minute, the results are no longer valid. How Accurate Are They? They are very accurate at showing if you are passing ketones in your urine, so the rate of a FALSE positive is Continue reading >>
Ketosis & Ketone Test Strips
Discuss this article! By Doreen EVERYTHING YOU'VE EVER WANTED TO KNOW ABOUT KETOSIS ... 1. What are ketones? 2. How will ketosis help me to lose weight? 3. But, isn't ketosis dangerous? 4. How do the ketone test strips work, and where do I get them? 5. I'm following Induction strictly; why won't my strips turn purple? 6. Will I lose weight faster if the strips show dark purple all the time? 7. Does caffeine affect ketosis? 8. Will drinking alcohol affect ketosis? What are ketones? Ketones are a normal and efficient source of fuel and energy for the human body. They are produced by the liver from fatty acids, which result from the breakdown of body fat in response to the absence of glucose/sugar. In a ketogenic diet, such as Atkins ... or diets used for treating epilepsy in children, the tiny amounts of glucose required for some select functions can be met by consuming a minimum amount of carbs - or can be manufactured in the liver from PROTEIN. When your body is producing ketones, and using them for fuel, this is called "ketosis". How will ketosis help me to lose weight? Most reducing diets restrict calorie intake, so you lose weight but some of that is fat and some of it is lean muscle tissue as well. Less muscle means slowed metabolism, which makes losing weight more difficult and gaining it back all too easy. Ketosis will help you to lose FAT. Being in ketosis means that your body's primary source of energy is fat (in the form of ketones). When you consume adequate protein as well, there's no need for the body to break down its muscle tissue. Ketosis also tends to accelerate fat loss --- once the liver converts fat to ketones, it can't be converted back to fat, and so is excreted. But, isn't ketosis dangerous? Being in ketosis by following a low carbohydrate diet is Continue reading >>
The Best Way To Test Ketones
How many ketone bodies are in my body? How can I tell? And what’s that weird number and/or color on my tester? You’ve got ketone testing questions, we’ve got ketone testing answers. An overview of common ketone testing methods and best practices for your viewing pleasure. Ever wondered whether or not you’re in ketosis? Well, you can consult the magic ketogenic crystal ball or you can just, you know, test your ketones. (You can also, if you wish, ditch both the magic ketogenic crystal ball and the ketone testers, and train yourself to look out for signs of being fat-adapted.) But you want (read: need) specifics, eh? You want all those numbers and science and stuff, eh? I hear you, brothers and sisters. You’re in for a doozy of a video. We’re about to open up a can of ketone testing knowledge and you’re about to down it like Popeye throwing back some tasty spinach. If you’ve ever scratched your ketogenic head and pondered what was the best ketone testing method or stared at your new ketone tester in utter confusion, this video will bring everything into focus. For video transcript PDF, scroll down. Your Mini Guide & Transcript A 5-10 page PDF with the transcript for this video, resources, and exclusive steps to taking your fat burning to the next level. Download to your device and access anytime. Simply click the button above, enter your details, and the guide will be delivered to your inbox! Get the mini guide & transcript now. Highlights… Common ketone testing methods explained Pros and cons for each method Ketone testing tricks of the trade Resources… Follow our new YouTube channel, Explorking (where we share what it’s like to live full time in an RV) Check out the new + improved Keto Bundle – it has metric + standard measurements, over 50 new p Continue reading >>
Ketone Strips: Are They Legit?
These days, everyone is a keto dieter, but very few actually know they’re in ketosis. Sure, you can follow the diet and take the supplements, but if it’s all predicated on reaching a certain metabolic condition, wouldn’t you want to know if you’ve achieved it? Ketone strips fall into two distinct categories that dictate the accuracy of the test you are taking. These two categories are urine and blood. The degree to which ketone strips help you to successfully monitor your blood ketone levels will be greatly affected by which of these you use. Think of a urinalysis as the book jacket version, and a blood test as the entire Moby Dick novel in regard to detail. Depending where you are on the commitment scale, you’ll want to make sure you’re using the right test for your needs. Below, we’ve listed the various types, brands, and benefits/detriments of each of the ketone strips. Check them out, and see which one suits your needs best, and most importantly, helps you remain in ketosis. Ketone Strips: Urine Analysis Using urinalysis to test for ketones is simply getting a “30,000 foot view” of the ketones in your system. The body regularly emits anywhere from 3 to 15 milligrams of ketones a day. Increased amounts of ketones in the urine (acetoacetate) can show you that there is in fact an excess of ketones your system, however ketone strips that evaluate the urine will not report the amount of ketones in the blood – ketonaemia – which is where the real work is done. The benefit of using the urinalysis ketone strips at the beginning of your ketogenic diet, is that you’ll save money of the bat in case you choose not to pursue the diet later on. And, as your body initially gets into ketosis, you’ll find value in the measurements. But once your body adapts Continue reading >>
A Detailed Guide On How To Test Your Ketone Levels
I have to be honest with you. I’ve been making some critical mistakes. I was assuming that I was in ketosis for months but I’m now finding out that isn’t the case. Not even close. I’ve finally hunkered down and have been measuring my ketones the right way and the results have been pretty surprising. I was eating too much protein, and too little fat. I was eating too frequently. I was eating too few calories. I never would have known this without testing. Time for you to learn from the mistakes I made and test the right way. Ketosis can be a powerful nutrition approach to use switch your metabolism to prioritize for fat loss, mental output, physical performance, and much more. The main problem? Many people just assume that if they are “low carb” they are in ketosis, but think again. How do you know if you’re actually in ketosis? As I love to say, “test, don’t guess” when it comes to your health. (Still trying to get “track, don’t slack” to catch on…) I’ll outline in this article the three ways to test your ketone levels and which you should be doing when. HOW TO TEST YOUR KETONE LEVELS: THREE DIFFERENT WAYS There are three testing methods because there are three forms of ketones in your body: acetate, acetoacetate, and beta-hydroxybutryate. Each of these ketone bodies do slightly different things and are in different forms, so they can be tested individually with different methods. The three different area these ketones exist in your body are your breath, urine or blood. The good news is that all of these ketone level measurements can be done at home, by yourself. You don’t need to go to a lab or use any fancy high-tech gadgetry. Tracking consistently, at least when you’re getting used to a ketogenic diet, is important so you know how mu Continue reading >>