Keto Pee Sticks: Do They Work?

Ketone test strips, also known as keto strips or pee sticks, are a popular way to test for ketosis, a natural metabolic state where the body burns fat for fuel. The strips are thin plastic strips with a small reactive pad at one end that detects ketone presence in urine. They are a cheap and convenient way to measure ketone levels in the body, especially for those starting a keto diet. The process involves holding the strip in a urine sample for a few seconds, waiting for the strip to change colour, and then comparing the colour to a chart to determine ketone levels. While they are a good tool to measure ketosis in the first few weeks of a keto diet, they may not be accurate for those who have been on the diet for a long time.

How to use keto pee sticks

Keto pee sticks, also known as ketone test strips, are thin plastic strips with a small reactive pad at the end that detects ketone presence in urine. They are a low-commitment way to test if you are in ketosis. Here is a step-by-step guide on how to use them:

Step 1: Prepare a urine sample

You can either pee into a cup or place the strip directly in the stream of urine. If you prefer the former, disposable cups are a good option.

Step 2: Immerse the strip

Immerse the absorptive end of the strip into the urine sample for a few seconds. Alternatively, you can also place the strip directly in the stream of urine.

Step 3: Wait

Wait for the amount of time outlined on the package (usually 40 seconds to a minute) for the strip to change colour.

Step 4: Compare the colour

Compare the colour of the strip to the colour chart on the packaging. The colour corresponds to the concentration of ketones in your urine, which can range from no ketones to high concentrations. The darker the colour, the higher your ketone levels.

Step 5: Dispose of the strip

Dispose of the urine and strip appropriately, and wash your hands.

Tips for accurate results:

• Test different methods (i.e. urinating directly on the strip vs. peeing into a cup) to see what works best for you and your brand of strips.
• Replace the cap after taking out the strips.
• Do not expose the strips to strong light or moisture.
• Do not remove the desiccants.
• Avoid touching the testing area with your fingers.
• Check the expiration dates.

Note that keto pee strips are most accurate during the first few weeks of a keto diet. After that, your body adapts to using ketones for fuel, and fewer ketones will be found in your bodily fluids. Therefore, if you've been on a keto diet for several months, blood keto strips may be a more accurate option.

Accuracy of keto pee sticks

Keto pee sticks, also known as keto urine strips, are a low-commitment way to test if you're in ketosis. They are thin plastic strips with a small reactive pad at the end that detects ketone presence in urine. Pee sticks are a cheap and convenient way to find out if you're in ketosis, but they are not always accurate.

How to Use Keto Pee Sticks

Before using keto pee sticks, wash your hands. Then, pee into a small container or directly onto the stick. If using a container, immerse the absorptive end of the stick into the sample for a few seconds, then remove it. Next, wait for the amount of time outlined on the package for the stick to change colour. Finally, compare the colour of the stick to the colour chart on the packaging.

Accuracy

Keto pee sticks are a good tool to measure whether you're in ketosis during the first few weeks of starting a keto diet. During this time, your body can't use ketones efficiently for energy, so you urinate many of them out. However, as you get deeper into ketosis, your body adapts to using ketones for fuel and becomes more optimised in producing them, leaving less unused. This means that if you've been in a keto-adapted state for several months, a keto pee stick may indicate that your urine contains only trace amounts of ketones, if any. This can be misleading, as you may still be in ketosis.

Alternatives to Keto Pee Sticks

If you've been following a ketogenic diet for several months and want a more accurate picture of your ketone levels, blood keto strips or a breath ketone analyser are more suitable options. Blood keto strips are more accurate but also more expensive, as they require a meter to read the strips and you need to prick your finger every time you measure your ketone levels. A breath ketone analyser is more expensive to buy but can be reused, making it the most cost-effective way of measuring ketones.

Pros and cons of keto pee sticks vs blood keto strips

Keto Pee Sticks

Pros

• Pee sticks are a cheap and convenient way of finding out whether you're in ketosis.
• They are non-invasive and easy to use.
• Pee sticks are perfect for new keto dieters.
• They are also helpful for those who have taken a break from the keto diet and want to return to ketosis.
• Pee sticks are incredibly cheap and easy to find.

Cons

• Pee sticks are not very accurate, especially if you've been in ketosis for a long time.
• The results can vary based on your hydration levels.
• They measure the acetoacetate in your urine, which is an unused ketone by the body, so the darker colour indicating high ketone production may not be accurate.
• They can give a false negative result.

Blood Keto Strips

Pros

• Blood keto strips are a reliable and accurate way to measure ketones in your body.
• They are the most accurate way to confirm that you're in ketosis, especially if you've been doing keto for a while.
• Blood strips are more accurate but also more expensive.
• They are a more accurate picture of your ketone levels if you've been on a ketogenic diet for several months.

Cons

• Blood strips are more expensive.
• You have to prick your finger to draw blood for each reading.
• The strips can get expensive quickly and most insurance providers don't cover them.
• Blood ketone readings will vary between devices and strips, even if they're from the same brand.
• They can occasionally fail readings, which means a wasted strip.

How to get into ketosis

Before we begin, let's quickly recap what ketosis is. Ketosis is a natural metabolic state in which your body uses stored fat for fuel, instead of glucose. This happens when there is a lack of glucose, which is usually the body's main source of energy.

• Reduce your carbohydrate intake: This is the most important factor in entering ketosis. By reducing your carb intake, your body will be forced to use fat, not glucose, as its primary energy source. Aim for 50 grams or less of carbs per day, but note that this number may vary from person to person.
• Increase physical activity: The more energy you use, the more fuel your body needs. Exercise helps deplete your body's glycogen stores, which encourages the body to turn to fat as fuel.
• Try short periods of fasting: Intermittent fasting can help you reach ketosis. This approach is often used for children with epilepsy, but it can also be beneficial for adults. However, always speak to a doctor before trying this.
• Consume more healthy fats: Most people on the ketogenic diet replace lost carbohydrates with an increase in healthy fats. Good sources include avocados, avocado oil, and fatty fish like salmon.
• Check your protein intake: It's important to consume enough protein to supply your liver with amino acids, but not so much that it encourages your body to use gluconeogenesis (converting amino acids from protein into sugar).
• Test your ketone levels: You can use urine strips, breath meters, or blood ketone meters to test your ketone levels. This will help you determine whether you need to make adjustments to your diet.

It usually takes a few days to enter ketosis, but for some people, it may take a week or longer. This will depend on various factors, such as your age, metabolism, exercise level, and dietary intake.

Remember, before making any major dietary changes, it's important to consult a qualified health professional.

Where to buy keto pee sticks

If you're looking to buy keto pee sticks, there are a few options available to you.

The easiest option is to buy them online from a retailer like Amazon. There are a variety of keto test strips available on Amazon, including Perfect Keto, SmackFat, Ketostix, and Nurse Hatty. These products typically come with around 100 strips per bottle and have received a range of reviews.

If you would prefer to buy keto sticks in-store, you can find them at local pharmacies and supermarkets, as well as from specific retailers like CVS. Remember to call your local store before heading over to check availability, as it may vary.

Keto urine sticks are a cheap and convenient way to find out if you're in ketosis, so it's worth shopping around to find the best product for you.

Frequently asked questions