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What Level Of Ketones Indicates Ketosis

7 Tips To Get Into Ketosis

7 Tips To Get Into Ketosis

And convert fat into energy. By Franziska Spritzler, RD, CDE Ketosis is a normal metabolic process that provides several health benefits. During ketosis, your body converts fat into compounds known as ketones and begins using them as its main source of energy. Studies have found that diets that promote ketosis are highly beneficial for weight loss, due in part to their appetite-suppressing effects. Emerging research suggests that ketosis may also be helpful for type 2 diabetes and neurological disorders, among other conditions. That being said, achieving a state of ketosis can take some work and planning. It’s not just as simple as cutting carbs. Here are 7 effective tips to get into ketosis. 1. Minimize Your Carb Consumption Eating a very low-carb diet is by far the most important factor in achieving ketosis. Normally, your cells use glucose, or sugar, as their main source of fuel. However, most of your cells can also use other fuel sources. This includes fatty acids, as well as ketones, which are also known as ketone bodies. Your body stores glucose in your liver and muscles in the form of glycogen. When carb intake is very low, glycogen stores are reduced and levels of the hormone insulin decline. This allows fatty acids to be released from fat stores in your body. Your liver converts some of these fatty acids into the ketone bodies acetone, acetoacetate and beta-hydroxybutyrate. These ketones can be used as fuel by portions of the brain. The level of carb restriction needed to induce ketosis is somewhat individualized. Some people need to limit net carbs (total carbs minus fiber) to 20 grams per day, while others can achieve ketosis while eating twice this amount or more. For this reason, the Atkins diet specifies that carbs be restricted to 20 or fewer grams per Continue reading >>

What Are The Optimal Ketone Levels For A Ketogenic Diet?

What Are The Optimal Ketone Levels For A Ketogenic Diet?

If you’ve just started a ketogenic diet, then you’ll know that it can be really tough to figure out if you’re doing keto right. Am I eating too many carbs? Too much protein? Should I still be feeling tired? When is the fat burning supposed to start? It’s confusing, and one of the most confusing aspects is what your optimal ketone levels are supposed to be. Unlike most other diets, the ketogenic diet is designed to put your body into a state of ketosis in order to get your body to start burning ketones instead of the glucose that it usually burns when you eat a high carb standard American diet (SAD). But to know whether you’re in ketosis and whether your body has enough ketones circulating for you to use as energy instead of glucose, you have to measure your actual ketone levels and then determine whether they’re high enough for you to be reaping the benefits of the ketogenic diet. If you’ve tried searching for this information already, then you’ll know that there’s some controversy depending on which expert you follow. So in this article, we’ll tell you exactly what the different experts are suggesting are the optimal ketone levels as well as give you recommendations for what ketone levels you should be aiming for depending on your goals with a ketogenic diet. A Few Quick Notes Before We Start… If you’re looking for signs other than testing your actual body ketone levels as to whether you’re in ketosis or not, then please check out this article instead that provides you with signs you’re in ketosis. If you’re a type 1 diabetic, then this article is not for you and the optimal ketone levels suggested below are not applicable to you. Please check out the tons of other ketone level articles on the web to ensure your ketone levels do not reach Continue reading >>

5 Ways To Measure Your Ketones

5 Ways To Measure Your Ketones

5 Ways to Measure Your Ketones A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies. This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest. Research has demonstrated that this nutrition plan improves insulin sensitivity and reduces inflammation throughout the body. This leads to greater fat metabolism and muscle development as well as a reduced risk of chronic disease. (1, 2). I get asked all the time how to measure the state of ketosis. There are several major ways and we will discuss those in this article. Measuring Your Ketones There are three types of ketone bodies: Acetone, Acetoacetate and Beta-Hydroxybutryate (BHB). Each of these three can be tested as acetone is a ketone released through the breath, acetoacetate is a ketone released through urine and BHB is (although not technically a ketone it acts like a ketone) in the blood stream and used by the cells for energy. 1. Blood Ketone Meter This measures BHB and is considered to be the most accurate way to measure ketone bodies. These have the ability to determine the ketone level in your blood precisely but they are also pricey and invasive. Personally, I freak out every time I have to prick my finger!! The Precision Xtra blood glucose and ketone meter is a good buy at $28-$30. The expensive part is the ketone test strips here which can cost $4 each. If you are looking at testing yourself every day it is going to cost you $120 a month and the $30 meter. Here is a starter kit you can get on Amazon Most people will enter into a light nutritional ketosis (between 0.5-1.0 mmol/L on the meter) within two or three days. It typically takes Continue reading >>

Tracking Blood Ketones: Behind The Scenes Data On The Ketogenic Diet

Tracking Blood Ketones: Behind The Scenes Data On The Ketogenic Diet

Tracking Blood Ketones: Behind the Scenes Data on the Ketogenic Diet I’ve tried a lot of diets. I first went vegetarian, then slow carb, then gluten-free, then Paleo. I even did a 28-day Chipotle diet, which is exactly as awesome as it sounds. Eventually I found the Ketogenic diet. For me, like for many people in our communities, this all started with a health concern. I was born with a heart condition. It never impacted my life, but it was there, lingering. When I was a junior in college, a few classmates and I were out enjoying late night pizza. Out of nowhere, one classmate suddenly jolted upright and fell off his stool. He died. I found out the next morning it was from a lingering heart condition, not too unlike my own. I started to think about my health a lot more after that. I read about nutrition and started exploring the confusing world of diets. As I learned more and as I became more involved in Quantified Self, I found myself wanting to quantify these diets. That’s what drew me to Keto. It’s the most measurable diet. Quick Summary of the Ketogenic Diet Keto is a high-fat, very-low-carb diet, usually with 70% of calories coming from fat. The idea is to switch your body from using glucose as its primary energy to breaking down fats into ketones for energy. You can measure the macros that you eat and you can measure the ketones in your urine, breath, and blood. In 2013, I did my first experiment with the ketogenic diet. In that experiment, I tracked everything I ate in MyFitnessPal and compared it to other data I was collecting. I found my energy increased, my sleep quality went up (according to my Zeo data), my cholesterol levels improved, and my food cravings went away. However, I also found that measuring everything I ate was a pain, I didn’t really kn Continue reading >>

Optimal Ketone And Blood Sugar Levels For Ketosis

Optimal Ketone And Blood Sugar Levels For Ketosis

A low carb helps reduce blood sugars and insulin levels and helps with the management of many of the diseases of modern civilisation (e.g. diabetes, heart disease, stroke, cancer, Parkinson’s and Alzheimer’s). We become insulin resistant when our body fat can’t store any more energy. Excess energy is then stored in the liver, pancreas, heart, brain and other organs that are more insulin sensitive. We also see increased levels of energy in our blood in the form of glucose, fat and elevated ketone. Endogenous ketosis occurs when we eat less food than we need. Our insulin and blood sugar levels decrease and ketones rise to supply the energy we need. Exogenous ketosis occurs when we eat lots fat and/or take exogenous ketones. Blood ketones rise, but our insulin levels will also rise because we have an excess of energy coming from our diet. Most of the good things associated with ketosis occur due to endogenous ketosis. Most people following a ketogenic diet over the long term have ketone values lower than what some people consider to be “optimal ketosis”. If your goal is blood sugar control, longevity or weight loss then endogenous ketosis with lower blood sugars and lower ketones is likely a better place to be than chasing higher blood ketones. I have seen a lot of interest and confusion recently from people following a ketogenic about ideal ketone and blood sugar levels. In an effort to try to clear this up, this article reviews blood ketone (BHB), breath ketone (acetone) and blood sugar data from a large number of people who are following a low carb or ketogenic diet to understand what “normal” and “optimal” look like. Many people initiate a low carb diet to manage their blood glucose levels, insulin resistance or diabetes. As shown in the chart below, Continue reading >>

Measuring Ketosis On A Ketogenic Diet

Measuring Ketosis On A Ketogenic Diet

Tweet Ketosis is the process of burning body fat for energy and can be measured when following a low-carb ketogenic diet. You don’t have to test for ketones for a ketogenic diet to work but some people may find it helps to check they’re on track and to tailor their diet towards more effective weight loss. Whilst ketosis is a natural process in the body, it’s important to know the safety implications of being on a ketogenic diet which will apply to people on certain diabetes and blood pressure medications. How measuring ketosis can help Whilst we can all measure our weight to see whether weight loss is occurring, there are a number of reasons why measuring ketosis can be better. Our weight can go up and down through the day but this won’t tell us whether we are actually burning body fat. Simply going to the toilet, for example, will involve a certain loss of body weight but that won’t give us any idea whether we’ve burned any body fat over the past hour or two. Additionally, if you’re exercising and putting on muscle, the scales will only show weight loss stalling or a gain in weight and won’t show you whether you’re gaining muscle whilst also losing body fat. Measuring ketone levels can help much more directly therefore as the production of ketones is a direct result of fat burning. Just as blood sugar levels vary through the day, depending on what we’ve eaten and how our body is coping with metabolising the food, ketones levels can also change through the day in response to the food we eat and how our body copes in response. How to measure ketones There are a few different methods of measuring ketones which each have their pros and cons. Urine ketone strips Urine testing strips are cheap but measuring ketones in the urine rather than the breath or b Continue reading >>

Lose Weight By Achieving Optimal Ketosis

Lose Weight By Achieving Optimal Ketosis

Do you want to lose weight? Here’s number 16 of my 18 best tips. All of the published tips can be found on the How to Lose Weight page. Before we get started, here’s a short recap of the tips so far: The first and most crucial piece of advice was to choose a low-carb diet. The next were eating when hungry, eating real food, eating only when hungry, measuring progress wisely, being persistent, avoiding fruit, beer and artificial sweeteners, review your medications, stressing less and sleeping more, eating less dairy and nut products, stocking up on vitamins and minerals, using intermittent fasting and finally, exercising smart. This is number sixteen: 16. Get into optimal ketosis Warning: Not recommended for type 1 diabetics, see below. We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again. So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume less calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect. Video course Do you know exactly how to eat a low-carb and high fat diet (LCHF)? This is required for ketosis. If not the easiest way is watching this high quality 11-minute video course on how to eat LCHF, and the most important things to think a Continue reading >>

Why You Need To Stop Worrying About The Color Of Your Ketostix

Why You Need To Stop Worrying About The Color Of Your Ketostix

Yeah, I know you like to use them, but there are so many misconceptions about what they are telling you, that I need to intervene and make sure you get it. But before I go there, let me urge you to just buy The Art and Science of Low Carbohydrate Living, and read pages 164-165. Phinney and Volek have the best description of this that has probably ever been written, and you should really just read it from them. If I could copy these pages verbatim and paste it here, I would. Seriously, it’s only a few bucks and it’s quite literally the book you want to own if you’re interested in low carb ketogenic diets. OK, while you wait for your book to arrive, let’s dig in… What ketostix measure First off, we need to understand what ketostix actually measure, and more importantly, what they don’t. Generally speaking, ketostix measure excess ketones in your urine. They are considered excess, because they are removed from your serum and shunted to your urine by your kidneys. Their caloric content is thereby wasted. Of the three types of ketones (acetate, acetoacetate, and beta-hydroxybutyrate) produced by your body, ketostix only measure acetoacetate. This is extremely important to understand, because it turns out that your body produces different quantities of these different types of ketones depending on how long you’ve been in ketosis. If you’ve been in ketosis for a while, you’re going to see a reduction in the “intensity” of what you register on your ketostix for two reasons: A change in the relative volume of the ketones produced/present in your body A reduction in the volume of ketones in your urine as your kidneys reduce the amount they secrete Both of these are covered below. Changes in the types of ketones you produce When you first start your ketogenic Continue reading >>

How To Detect Ketosis

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 >>

What Is The Desired Level Of Ketone For A Diet?

What Is The Desired Level Of Ketone For A Diet?

Weight loss results can seem as unpredictable as winning the lottery. There are as many so-called experts as there are diets, and wading through their conflicting claims can have you reaching for the chips and ice cream in defeat, especially when so much of what they claim as science sounds so convincing. Monitoring ketone levels, for example, as is suggested in many low-carb and no-carb diet plans, is one suggested claim that will increase your weight loss. Ketones exist, but the claims surrounding their importance are not always accurate. Understanding weight loss basics will help ensure more predictable results, and is not as difficult as you might think. Video of the Day Ketones are by-products produced when your body breaks down fat and muscle for energy because it is not getting enough insulin. Ketones is the common name for acetoacetic acid and beta-hydroxy-butyric acid, which can be dangerous if they build up in the blood. According to nurse practitioner Nancy J. Morwessel of the Cincinnati Children’s Hospital Medical Center, high ketone levels are dangerous for everyone, but especially for people with type 1 diabetes. According to the Milton S. Hershey Medical Center at Pennsylvania State University, a small amount of ketones would be 20 mg/dL, moderate is 30 to 40 mg/dL and high is 80 mg/dL. What this means to you as an individual, and whether your level is safe for you, is something that should be determined by a doctor. Nurse Morwessel compares ketones to the low-fuel light in your car. They are a signal that you’re running out of insulin. High levels in your blood can trigger nausea, vomiting and dizziness. Ketones can also make your body more resistant to insulin, which is necessary to break down sugars for energy. Having a low level of ketones in your Continue reading >>

Why High Levels Of Ketones Does Not Equal Greater Weight Loss

Why High Levels Of Ketones Does Not Equal Greater Weight Loss

2 0 In a previous posting, I spoke through the different ways in which you can measure the level of ketosis in the body. One of the points that I brought up is this notion that exists in the keto world of people being told or believing that a higher ketone reading automatically means you will experience a greater rate of weight loss. The point I stated before and I want to repeat again is a classic misinterpretation of cause and effect in that: “Just because you have a high ketone level in the body, does not mean that you will automatically experience a fat/weight loss.” I’ve been working with the application of a ketogenic diet for over 8 years now and where this notion came that high ketones=greater weight loss, I’m not too sure. Over the past couple of years though with the explosion in the popularity of a ketogenic diet, it is becoming more prolific especially amongst many keto online groups. I have had clients come to me in the past before looking for help with their diet. They have followed many “experts” advice online and it has lead them down a path of believing that the only way to success with this form of diet is all about upping the fat, driving the carbs and the protein down as much as you can. Some people coming to me were consuming as much as 80% or even 90% of their diet as fat. Now unless you have a specific therapeutic reason for following a ketogenic diet or if you really feel like that is the optimal diet for you, not many people need to be eating this much fat. Also, if you are someone that is looking to follow this diet especially for weight loss, then I promise you, adding more fat above what your body needs is going to cause you to gain, not lose weight. Where I really see this occurring, is when people are struggling to lose weight o Continue reading >>

Ketosis & Measuring Ketones

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 >>

10 Signs And Symptoms That You're In Ketosis

10 Signs And Symptoms That You're In Ketosis

The ketogenic diet is a popular, effective way to lose weight and improve health. When followed correctly, this low-carb, high-fat diet will raise blood ketone levels. These provide a new fuel source for your cells, and cause most of the unique health benefits of this diet (1, 2, 3). On a ketogenic diet, your body undergoes many biological adaptions, including a reduction in insulin and increased fat breakdown. When this happens, your liver starts producing large amounts of ketones to supply energy for your brain. However, it can often be hard to know whether you're "in ketosis" or not. Here are 10 common signs and symptoms of ketosis, both positive and negative. People often report bad breath once they reach full ketosis. It's actually a common side effect. Many people on ketogenic diets and similar diets, such as the Atkins diet, report that their breath takes on a fruity smell. This is caused by elevated ketone levels. The specific culprit is acetone, a ketone that exits the body in your urine and breath (4). While this breath may be less than ideal for your social life, it can be a positive sign for your diet. Many ketogenic dieters brush their teeth several times per day, or use sugar-free gum to solve the issue. If you're using gum or other alternatives like sugar-free drinks, check the label for carbs. These may raise your blood sugar levels and reduce ketone levels. The bad breath usually goes away after some time on the diet. It is not a permanent thing. The ketone acetone is partly expelled via your breath, which can cause bad or fruity-smelling breath on a ketogenic diet. Ketogenic diets, along with normal low-carb diets, are highly effective for losing weight (5, 6). As dozens of weight loss studies have shown, you will likely experience both short- and long Continue reading >>

Ketosis & Ketone Test Strips

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 >>

How To Know If You’re In Ketosis: A Guide To Testing Ketone Levels

How To Know If You’re In Ketosis: A Guide To Testing Ketone Levels

Ketosis can be a powerful way to use your metabolism for fat loss, mental output, physical performance as well as many other health benefits. But how do you know if you’re actually in ketosis? As the old adage goes “test, don’t guess” when it comes to your health. In this guide, we’ll show exactly how to test your ketone levels to know if you’re in ketosis so you can make sure you’re getting all of the benefits that ketosis has to offer. There are three primary forms of ketones in your body, acetone, acetoacetate, and beta-hydroxybutryate. Each of these compounds do different things in the metabolism of ketosis and can be tested individually with differing techniques. Not all measurement is created equally, however, and some can be better than others for different purposes or times. The three different ketone bodies can be measured when they spill over into three different areas of your body: 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 have to go to any lab or use any fancy high tech equipment. Tracking diligently, at least when you’re getting used to ketosis based diets, is important so you know how much you react to different variables like exercise, type and amount of food, and amounts of exogenous ketone supplements. Also, the optimal level of ketones for specific goals can vary per person. Knowing the amount where you thrive in the goal you want to achieve (and consistently checking if you’re hitting that amount) is the fastest way to reach your goals. Testing levels of ketones with urine strips (acetoacetate) One of the ketone bodies, acetoacetate, can be measured directly in the urine if they are in excessive levels. The way metabolic substrates get into Continue reading >>

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