Keto Sticks: How And When To Use Them

Keto sticks are a way to test whether your body is in ketosis. They work in a similar way to a pregnancy test, by simply holding the stick under your urine stream for three to five seconds, then waiting for thirty seconds to watch for a colour change. The colour of the stick will only change if you are in ketosis. However, keto sticks are not always accurate and can give false positives and negatives. They are also not the best way to measure ketosis, as they only measure excess levels of acetoacetate, which is not the type of ketone that correlates with nutritional ketosis. Other ways to measure ketosis include using a blood ketone meter or a breath meter.

How to use keto sticks: a step-by-step guide

Keto sticks are a way to test whether your body is in ketosis, which means it is burning fat for energy instead of carbohydrates. This can be useful if you are following a low-carbohydrate diet such as the ketogenic diet. However, it is important to note that keto sticks are not always reliable and there are other ways to tell if you are in ketosis.

Step 1: Buy keto sticks

Keto sticks can be purchased online, at a health store, or at a dietary retailer. They are usually sold in kits that include everything you need to get an accurate measurement.

Step 2: Prepare for the test

Make sure you are well-hydrated before taking the test, as this can affect the results. The keto sticks will come with a colour chart for you to reference, so make sure you have this ready. It is also a good idea to wash your hands before handling the keto sticks.

Step 3: Take the test

Simply hold the keto stick under your urine stream for three to five seconds. Then, wait for thirty seconds to see if the colour of the stick changes. The stick will only change colour if you are in ketosis, and the colour change will indicate the level of ketones in your urine.

Step 4: Interpret the results

If the keto stick changes colour, this means that you are in ketosis. The colour chart in your kit will help you understand the level of ketones in your urine. However, it is important to note that keto sticks only measure excess levels of acetoacetate, which is not the type of ketone that correlates with nutritional ketosis. Other factors such as hydration level, protein intake, and activity can also affect the results of keto sticks.

Step 5: Repeat the test as needed

You can use keto sticks as often as you like to monitor your ketone levels. However, keep in mind that they are not always reliable and should not be the only way you determine whether you are in ketosis. Other signs that you are in ketosis include increased energy, better sleep, and weight loss.

When to use keto sticks

Keto sticks are a cheap and convenient way to find out if you are in ketosis. They are cardboard sticks that you urinate on to get a measure of your ketone level.

If you are new to the keto diet, keto sticks are a good way to ensure you are headed towards ketosis. However, they only pick up on excess ketones, i.e., those not being used by the body for fuel. As your body becomes fat-adapted, it stops releasing ketones into your urine because it is using them for fuel, so they stop registering on the keto sticks.

For this reason, keto sticks are best used in the early days of a keto diet. They can help you work out what level of carbohydrates works for your body. While you are working out your balance, it can be good to test your ketones with a keto stick so you can see if that extra bowl of something actually stopped your body's production of ketones.

If you want to check your urine ketones day-to-day, stick with a specific time, like in the morning or several hours after your last meal of the day, for the best comparison.

According to one study, the best times to test for ketosis in the urine are in the early morning and several hours after dinner in the evening.

Limitations of keto sticks

Keto sticks, also known as urine ketone test strips, are a popular tool for people following a ketogenic diet to check whether they are in ketosis. While these strips are convenient and affordable, there are several limitations to consider.

Firstly, keto sticks only measure excess levels of acetoacetate, which is not the type of ketone that directly correlates with nutritional ketosis. Acetoacetate levels are unused ketones stored in the body, and as your body adapts to the ketogenic diet, it becomes more efficient at optimising and utilising these ketones. This means that if you have been following the diet for a while, the keto sticks may give you false negative readings, indicating that you are not in ketosis even though you are.

Secondly, there is a built-in time lag with keto sticks as they are measuring what has already happened in the past. It takes time for excess ketones to appear in the urine, so the keto stick is showing you the ketone levels from before you may have "cheated" on your diet.

Thirdly, exercise can influence the number of excess ketones excreted, which can affect the accuracy of the keto stick reading.

Additionally, the hydration level of the user can impact the results. Dehydration can lead to higher ketone levels being detected, so ensuring proper hydration is important for accurate results.

Lastly, keto sticks have a limited shelf life and tend to expire within three to six months of opening. Therefore, they may not be suitable for long-term monitoring of ketone levels.

In conclusion, while keto sticks are a convenient and affordable option for those new to the ketogenic diet, they have several limitations, including the potential for false negative readings, time lag, influence of exercise, and the impact of hydration levels. For more accurate and long-term monitoring of ketone levels, blood keto strips or breath meters may be more suitable options.

Alternatives to keto sticks

There are a few alternatives to keto sticks, which are used to measure ketosis.

Blood ketone meters

These are a reliable and accurate way to measure ketones in your body. They were originally designed for people with type 1 diabetes but are also used by those following a ketogenic diet. You can usually find blood strips at any place that carries urine strips, but you will need a meter to read the blood strips. The strips cost on average $1 per strip and typically last 12–18 months before they expire.

Breath meters

These devices attach to your computer via a USB port. You blow into the device, and it will measure the results and indicate them on the screen. They give a fairly accurate reading of your ketone levels and are cost-effective in the long run. The initial cost for the device is $100–$200.

Food alternatives

The keto diet places restrictions on what you can eat. Here are some food alternatives to help you stay on the keto diet:

• Rice, pizza or mashed potatoes: cauliflower is an excellent keto alternative. You can cook cauliflower and shred it to the consistency of rice or mashed potatoes, or use it to form a pizza crust.
• Peanut butter: other nut butters, like almond, macadamia or hazelnut, are better low-carb spreads for a keto diet.
• Traditional pasta: replace the noodles in your favourite recipes by spiralizing vegetables. Try zucchini, cabbage, fennel, eggplant and butternut squash for different flavours and textures.
• Bread: use lettuce instead of bread for sandwiches, hoagies, subs or grinders.

How to interpret keto stick results

Keto sticks are a cheap and convenient way to test whether you are in ketosis. The sticks will change colour when they come into contact with ketones in your urine. The deeper the colour, the more ketone bodies are detected.

Interpreting the Results

The results of keto sticks are usually displayed on a colour chart, with a range of colours corresponding to different ketone levels. The chart below shows the ketone levels and what they mean:

• Negative (no ketones): You are not in ketosis at all
• Trace (0.5 mmol/L): Light nutritional ketosis
• Small (1.5 mmol/L): Light nutritional ketosis
• Moderate (4.0 mmol/L): Ketones increase further as a result of exercise or fasting
• Large (8.0 mmol/L): Usually a result of prolonged fasting, not sustainable in the long term
• Larger (16 mmol/L): Usually a result of prolonged fasting, not sustainable in the long term

The optimum level for ketosis falls between 0.5 and 2 mmol/L. However, higher ketone levels are not necessarily better for everyone. While high ketone levels (5 mmol/L and above) can lead to more significant weight loss, this may eventually result in nutrient deprivation and a loss of muscle mass.

Factors Affecting Results

It's important to note that keto sticks may not always give an accurate reading of your ketone levels. Here are some factors that may affect the results:

• Adaptation: As your body adapts to a ketogenic lifestyle, it becomes more effective at utilising ketones as fuel. This means that ketones are less likely to spill over into your urine, resulting in lower ketone levels on the sticks even though you may be at a deeper level of ketosis.
• Dehydration: Dehydration can lead to increased ketone levels in the urine. Ensuring proper hydration when testing for ketones can help produce more accurate and consistent results.
• Expired test strips: Keto sticks usually expire within 3-6 months after opening. Using expired test strips may result in undetectable ketones.

When to Test

The best time to test your ketone levels is early in the morning on an empty stomach, as your body will have rested and cleared the food taken in before night, resulting in more accurate results. You can also test several hours after your last meal of the day for the best comparison.

Frequently asked questions