Keto Diet: Measuring Food For Weight Loss Success

The ketogenic diet is a low-carb, high-fat diet that has been proven to help with weight loss and certain health conditions. The keto diet aims to put your body into a metabolic state called ketosis, where it burns stored fat as a source of energy instead of carbohydrates. While on the keto diet, you'll be eating plenty of low-carb foods, as well as foods high in fat, and limiting your protein intake.

To enter ketosis, you'll need to restrict your carb intake to less than 50 grams of net carbs per day, or even fewer than 20 grams. This will cause your body to produce ketones, which can be measured in your breath, urine, or blood. While it's not necessary to test your ketone levels to be successful on keto, it can be helpful for some people.

The most accurate way to measure ketones is with a blood ketone meter, which measures the levels of β-hydroxybutyrate in your blood. This method requires pricking your finger to draw blood and can be costly if you test frequently. Urine strips are a cheaper and easier option but may be less accurate, especially if you've been on the keto diet for a while. Breath tests are non-invasive and affordable but are also less accurate than blood tests.

If you're considering starting the keto diet, be sure to consult with a healthcare professional first, as it may not be suitable for everyone.

How to measure ketosis with blood

Blood ketone meters are a reliable and accurate way to measure ketones in your body. They were originally designed for people with type 1 diabetes, but they are also used by people following a ketogenic diet as a more precise way to measure ketosis.

How to Use a Blood Ketone Meter

To use a blood ketone meter, you will need to purchase a meter, lancet, and blood testing strips. Here is a step-by-step guide:

• Load the lancet with the needle, following the directions provided.
• Insert a blood ketone strip into the ketone meter.
• Prick your finger to draw a small drop of blood using the lancet.
• Let the strip come in contact with the drop of blood and check the results.
• Dispose of the strip and lancet as suggested in the directions.

Optimal Blood Ketone Levels

The optimal blood ketone range for nutritional ketosis is 0.5 to 3.0 millimoles per liter (mmol/L). Nutritional ketosis is a safe metabolic state for most people and is different from ketoacidosis, a severe complication of diabetes.

When to Measure Blood Ketones

You don't need to test your ketone levels to be successful on a keto diet. However, testing can be useful for checking that you are in nutritional ketosis, especially when starting the diet. If you want to compare your ketone levels from day to day or week to week, it is best to test at the same time each day to ensure consistent results.

Other Ways to Measure Ketosis

There are other ways to measure ketosis, including urine testing strips and breath testing devices. Urine strips are the cheapest and least accurate method, while breath testing devices are slightly less accurate than blood testing but are painless and do not require additional supplies.

How to measure ketosis with urine

To measure ketosis with urine, you can use urine test strips, which are an inexpensive and convenient way to determine whether you are in ketosis. These strips are available over the counter at pharmacies and supermarkets, as well as online. The process for using these strips involves:

• Washing your hands and collecting a urine sample in a small container.
• Immersing the absorptive end of the strip into the sample for a few seconds.
• Waiting for the specified time outlined on the package for the strip to change colour.
• Comparing the strip's colour to the chart on the packaging to determine ketone concentration levels.
• Properly disposing of the urine and strip, then washing your hands.

It is important to note that urine strips may not be as accurate for long-term ketosis measurement, as the body adapts to using ketones for fuel and optimises their production, resulting in fewer ketones being excreted through urine. Additionally, dehydration can also affect the accuracy of urine strip results. For more accurate long-term ketosis measurement, blood ketone meters are recommended.

How to measure ketosis with breath

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbohydrates. This happens when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for your cells.

There are three types of ketone bodies produced by the body when in ketosis: acetoacetate, acetone, and beta-hydroxybutyrate.

Acetoacetate is the first ketone body produced and is often excreted in urine, especially in the early stages of ketosis. Acetone is the least abundant ketone body and is exhaled through the lungs as a waste product. Beta-hydroxybutyrate is the most prevalent and stable ketone body in the blood and is readily used as fuel by cells.

The breath test for ketosis measures the amount of acetone in your breath in parts per million (ppm). Breath acetone levels ranging from 2-40 ppm, and even higher in some instances, may indicate nutritional ketosis.

• Ensure you are in ketosis by following a ketogenic diet and staying consistent.
• Use a breath acetone meter to measure the amount of acetone in your breath.
• Calibrate your meter to a known control to ensure accurate readings.
• Consider factors that can affect acetone levels, such as breath temperature, respiratory rate, and consumption of certain foods, drinks, or drugs.
• Test your breath ketone levels at the same time each day for the most accurate readings.
• Compare your breath acetone levels to the reference ranges for nutritional ketosis.

Keep in mind that breath testing is generally less accurate than blood testing but is still a useful method for monitoring ketosis.

How to get into ketosis with a keto diet

The keto diet is a low-carb, high-fat, and moderate-protein diet. It can be an effective way to lose weight, improve blood sugar control, and potentially provide other health benefits. To get into ketosis, your body needs to start using fat and ketones instead of glucose as its main energy source. Here are some detailed instructions to help you achieve ketosis through a keto diet:

Reduce Carbohydrate Intake:

• Significantly reduce your carbohydrate intake. Aim for less than 50 grams of net carbs per day, ideally below 20 grams. Net carbs are calculated by subtracting the amount of fiber from the total carbohydrate intake.
• Avoid sugary and starchy foods like bread, pasta, cakes, cookies, sugar, most fruits and fruit juices, starchy vegetables, legumes, and low-fat or diet products.

Increase Healthy Fat Consumption:

Include healthy fats in your diet, such as butter, olive oil, avocados, nuts, and seeds. These foods will provide flavor and help you feel full.

Moderate Your Protein Intake:

Consume an adequate amount of protein, but avoid excessive protein intake. Most people need at least 70 grams of protein per day, which is around 20-35% of calories.

Monitor Your Progress:

• You can use keto strips to measure your ketone levels and determine if you're in ketosis. There are urine strips and blood ketone meters available. Urine strips are cheaper and more convenient, but blood ketone meters are more accurate.
• Observe any signs and symptoms of ketosis, such as increased thirst, dry mouth, frequent urination, decreased hunger, or fruity breath (acetone breath).
• Keep in mind that it can take several days to a few weeks for your body to enter ketosis and become keto-adapted.

Consider Intermittent Fasting:

Intermittent fasting can help you get into ketosis faster. This involves limiting your food intake to a specific time window, such as an 8-hour eating window and fasting for the remaining 16 hours.

Remember to consult with a healthcare professional before starting a keto diet, especially if you have any medical conditions or are taking medications.

How to avoid common keto mistakes

The keto diet is a low-carb, high-fat, and moderate-protein diet. It can be an effective way to lose weight, improve type 2 diabetes, and benefit certain health conditions. Here are some tips to avoid common mistakes when starting a keto diet:

• Not reducing carbohydrate intake enough: To enter and maintain ketosis, it is crucial to significantly reduce your carbohydrate intake. Aim for less than 50 grams of net carbs per day, ideally below 20 grams. Net carbs refer to total carbs minus fibre.
• Overconsuming protein: While protein is essential, excessive intake can spike insulin levels and lower ketones. Aim for at least 70 grams per day, with 20-35% of calories coming from protein.
• Not getting enough healthy fats: On a keto diet, about 60-75% of your calories should come from healthy fats like olive oil, butter, and nuts.
• Mistaking keto for a low-carb, high-protein diet: The keto diet is not a low-carb, high-protein diet. Consuming too much protein will prevent your body from entering ketosis.
• Not monitoring your progress: While it is not necessary to test your ketone levels to be successful on keto, doing so can help you stay motivated and adjust your diet accordingly. Urine strips are an affordable and convenient option, while blood ketone meters are more accurate but more expensive.
• Not being consistent: It takes time for your body to adapt to using ketones for fuel. Be patient and consistent with your diet to achieve the desired results.
• Not managing portion sizes: Even keto-friendly foods like nuts and dairy products should be consumed in moderation. Their carbs and calories can add up quickly, hindering your progress.
• Fear of healthy fats: Fat is not a "free food" on a keto diet. While it is essential, overconsumption can prevent your body from using stored fat for energy.

Frequently asked questions