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Glucose is the primary fuel for our bodies and provides us with instant energy. When we consume carbohydrates, our bodies break these carbs down into glucose. When we eat less than 20 grams of carbohydrates each day (or when we fast, our bodies begin to break down fat storage for energy. This is ketosis – when your body uses fat storage for fuel.
A by-product of ketosis is the production of ketones; an alternative source of energy for the body and the brain. Ketones start to do the job of glucose. So, when we limit the amount of carbohydrates that we consume each day, our bodies begin to produce ketones and start to use our fat stores as its main source of energy.
To reach ketosis, one’s glycogen reserves have to be reduced. This is accomplished by consuming less than 20 grams of carbohydrates each day. Depending on the individual, getting into a state of ketosis can take anywhere from 7 to 30 days. You will reach ketosis if you abide by your macronutrient guidelines. Don’t panic if you don’t get into ketosis right away. Be patient, trust the process, and don’t give up.
There are a number of signs that can indicate you’re in ketosis. These include: keto breath, weight loss, suppressed appetite, increased energy and focus, short term fatigue (don’t quit if you experience this, your body is simply adjusting), digestive issues (diarrhea or constipation), insomnia, and/or increased ketone levels in the blood, breath, or urine.
Many people (myself included) are eager to monitor for ketones in their bodies and there are plenty of super-expensive products out there to help you with this. Here are the key measuring tools:
Personally, I always have urine strips on hand and measure every few days. As I am now ‘fat adapted’, having been on keto for a year), my strips show only a trace of ketones. This is perfect as it shows that my body is using ketones effectively.
I have tried a number of different types odurine strips. Although they all do the same thing, I do prefer the Ketone Keto Urine Strips from Just Fitter.
To use the urine strips: Hold the strip in your urine stream and then compare the color on the strip to package. The strip changes color according to level of ketones present in your body. This is perfect for beginners and is the least expensive way to measure ketones.
However, it is important to note that as we become ‘fat adapted’ (our bodies turn into fat-burning machines – burning fat, not glucose), we stop excreting acetoacetate and BHBs (the signature of ketones). At that point, the only accurate way to measure if you are in ketosis is through blood and breath testing.
Another important point is to be very cautious if your urine strip is a dark red color. This is not good. It typically means that you are severely dehydrated. Staying hydrated is extremely important when following a ketogenic lifestyle.
These machines measures ketones through breath. They are very expensive and you should invest in one only when you have been in ketosis for many months. Even then, owning one is not necessary.
This is the most accurate way to measure ketones. These machines measure mmol/L (don’t worry about what this means right now). The optimal range for a state of ketosis 1.0 – 3.0 mmol/L. These monitors can be quite expensive.
I do own a ketone/blood glucose monitor. As my strips only show trace ketones, I find my ketone monitor to be a much more effective method of measuring ketones.
After being on keto for 4 months, I decided that I would make the approximate $100 splurge and buy a blood monitor. I went to Shopper’s Drug Mart pharmacy and picked up the Freestyle Precision Neo Blood Glucose and Ketone Monitoring machine. Imagine my surprise when I discovered that my work health plan covered the total cost of this machine (as a blood glucose monitor)! My only out-of-pocket expense were the ketone strips, which had to be purchased separately. They aren’t cheap; around $25/box. But, I find this investment to be beneficial to ensure that I am in a constant state of ketosis.
Don’t get obsessed about measuring ketones, especially during the first month of your journey. In fact, you don’t need to measure ketone levels. But, if you’re fanatical like me, start with ketone urine strips that are cheap and easy and can be purchased from any pharmacy, Walmart, or Amazon.
KetoMojo has created this fabulous visual that shows ketone levels.
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