Starving Yourself of Sugar on the Keto Diet? Testing you are Healthy using Ketone Monitoring
Last year I hadn't really heard of a Ketogenix diet but a pack of Ketone Test strips now appears in the Top 5 selling products on Wellnostics so Ketone Diets has become a big part of our business.
If you're like me then let’s learn about what a Ketogenic diet is. The Ketogenic diet is high in fats while limiting carbohydrates and proteins. The Ketogenic diet is the lowest of the low carb diets. You are limited to 50 grams (or less) of carbohydrates a day. Not for potato lovers which I am. Usually 70% of daily calories are for fats. It usually takes about 3 days to get into ketosis where your body is burning ketones instead of glucose. Basically, a Ketogenic diet is a fancy word for sugar starvation.
This all sounds dangerous to me so I can understand why it is sensible to monitor the Ketone levels in your blood or urine.
Measuring ketones in your blood Blood ketones are best measured on a fasted stomach in the morning (before breakfast, that is).
- Below 0.5 mmol/L is not considered “ketosis”. At this level, you’re far away from maximum fat-burning.
- Between 0.5-1.5 mmol/L is light nutritional ketosis. You’ll be getting a good effect on your weight, but not optimal.
- Around 1.5 – 3 mmol/L is what’s called optimal ketosis and is recommended for maximum weight loss.
- Values of over 3 mmol/L aren’t neccessary. That is, they will achieve neither better nor worse results than being at the 1.5-3 level. Higher values can also sometimes mean that you’re not getting enough food. For type 1 diabetics, it can be caused by a severe lack of insulin and can be very dangerous to their health.
Ketone levels in Urine can be measured in a more old-fashioned way, with urine test strips. Ketone Strips give less reliable results for several reasons, and the above recommendations can’t be straightforwardly applied to them. They are, however, much cheaper.
You do need to watch the cost of Blood Ketone Strips if measuring once a day. For whatever reason the manufacturers tend to pack Blood Ketone Strips in smaller quantities which make them a lot more expensive per strip than Glucose Strips.
We're really pleased we found the Keya Smart Monitor - It is expensive to start with but it has one huge benefit which is offering dual Glucose Ketone Test trips packed in packs of 50 for £15 per month compared to a 10 Pack of Ketone Strips with a monthly price of £45 if monitored daily over a month.
Check out the Keya smart here as it really is worth the investment if doing a long term Keto diet.