How to Know If You are In Ketosis – 3 Methods
While on the Keto diet, success is dependent on whether or not you go into Ketosis. Ketosis is a state of the body. In this state, your body eats it’s own fat instead of using the energy you consume.
Learn More by reading “What is a Ketosis Diet?”
Now that we know what Ketosis is, how do we measure it? We know that your level of ketosis is equivalent to your weight loss.
That means we want to get very deep into ketosis quickly. The only way to do that is by measuring your ketone levels and correcting based off of the measurement.
Why Measuring Your Ketones Is Important
First of all, it is an excellent way of knowing how quickly you’re metabolizing fat.
By measuring your Ketones, you can also tell if your Keto diet is working.
When getting a visual, that tells you exactly what state you are in; it makes the Keto diet a whole lot more doable.
Indirectly, you can measure your glucose levels by correlating your Ketone levels. Ketone bodies are the alternative to glucose for energy, so it only produces it when there is an absence of glucose.
There are also some dangers associated with extremely high ketone levels. We will get into that soon. But be aware that cutting out ALL carbs is dangerous, your diet should contain at least 20 grams in carbs.
20 grams is safe, only when the calories are being replaced with something else, like another macronutrient. Fat or protein are both proper replacements.
The Methods Available
So far in our scientific ways. There are only three ways to measure your ketones. Urine strip, Blood test, and Breathalyzer.
Of the three, my favorite is the Breathalyzer. It’s easy and quick, and it connects to your phone with Bluetooth.
You can expect to pay about $150 or more on one of these.
But Ketonix Breathalyzers also graph data for you on a computer or mobile device.
The urine strips are based on a color meter. The darker the piece after testing, the more ketones there were. In conclusion, the deeper into ketosis you are.
They run about $8; you can typically find about 100 strips per bottle.
Lastly, we have the blood test. It is straightforward. Just a prick of the finger and you’re done! Some machines also measure your glucose levels at the same time.
You can expect a minimum of $60 when purchasing a blood test kit. Some need replacement needs; those add expenses.
Consistency Is Key
No matter the testing method, you must consistently measure your ketone levels.
While measuring, you’ll find out whether you are protein loading, or maybe your carb levels are too high. (That is surprisingly easy to do.)
When you know what your ketone levels are, you can adjust your diet to include more fat, or less if you feel that you are too deep into ketosis.
You’ll want to measure just about every day to get the best results. Keeping the Keto diet is more relaxed than most other diets. But it still requires an iron will.
You have to commit to seeing real results, and that’s true across the board for anything you do.
Beyond that, there is a danger to ketosis.
Dangers Of Ketosis
In Ketosis your body dumps essential vitamins in your urine. So ensuring you’re taking supplements to counteract that. You can find out exactly what supplements you need by reading “What is a Ketosis Diet.”
You need to drink lots of water and increase your salt intake; the salt helps you retain water.
If you have heart problems, avoid that salt and increase your water intake. Also, talk to your doctor before starting any diet.
The other danger is for Diabetics. Or anyone who takes Ketosis too far.
You can trigger Ketoacidosis.
When Ketones build up in your blood and are not taken care of by your body fast enough, this might happen. Another great reason to continue measuring your Ketones!
Charting Your Measurements
Everyone has different chemistry. With that, it makes sense that everyone has a different baseline for their ketone levels.
This is why you have to establish a “baseline.” This is relatively easy to do. It will require you to stay off of keto for three days though.
You measure your Ketone levels off of Keto for three days. Average that number, and that will be your baseline data.
Your goal is to increase it above that baseline data. It sounds easy enough, but it takes dedication. For best results, take measurements at the same time every day.
A few good times are just after waking up, or just before you go to bed.
In Ketosis, But Not Losing Weight
This is not very common, but it can happen. In this situation, it’s normally one of three things
The first is that your carb intake is still too high. Start your carb intake at 20 grams and test that for a week to see if it triggers ketosis.
If not, then you might be protein loading. Eating too much protein comes with high protein, which the body can break down into amino acids and use for energy. So lowering your protein intake and increasing your fat intake should fix this problem.
If that isn’t it, then you are eating too much. The body works in a very mechanical way. If the input is greater than the output, it stores the excess.
That means if you eat more energy than you use, you will gain fat reserves. In this situation, lowering your overall intake is your best approach.
If none of these is the issue, you should see a doctor for a possible thyroid issue or serious hormonal imbalance.
If you aren’t succeeding with Keto, this is probably why. It is essential in low carb diets, to measure your ketones.
This applies to Paleo, Atkins and every other low carb diet out there. If you aren’t in ketosis, the reality is, you probably aren’t losing weight.
Honestly, the best way to measure your Ketones is with a Ketonix Breathalyzer. It comes with a software that graphs your ketone levels, and it’s rechargeable and portable. Easy peasy.
They come with a $5 support plan, and it’s registered with the FDA as a class I medical device. It is medical grade equipment for a fraction of the price of a heavy machine.