Morning Or Night: Best Time For Keto Strips

The best time to test for ketones in the body is in the morning on an empty stomach, as this provides a good baseline to compare over time. Testing first thing in the morning ensures that you've fasted for at least 8 hours and haven't had any food or other factors that could skew the results. The second-best time to test for ketones is right before a meal, at least 3 hours after consuming any food or drink besides water.

It's important to note that the best time to test for ketones is when it's most convenient for your schedule, as you want to test at roughly the same time and under the same conditions to accurately compare one reading to the next. Additionally, factors like sleep and food intake may alter the results, so choosing a consistent time is crucial.

First thing in the morning

Testing your ketone levels first thing in the morning is a great way to monitor your progress on a ketogenic diet. Here's why:

Fasted State

Testing your ketone levels in the morning, after an overnight fasted state, gives you a clear picture of your body's ketone levels. Throughout the day, your ketone levels can fluctuate due to meals, snacks, and physical activity. Testing first thing in the morning ensures that you're measuring your ketone levels in a fasted state, providing a more accurate indication of ketosis.

Consistency

Consistency is key when it comes to keto strip testing. Sticking to a specific time, like first thing in the morning, allows for better comparison between test results. This helps you track your progress and make any necessary adjustments to your diet or lifestyle.

Convenience

Testing your ketone levels first thing in the morning can easily become part of your daily routine. You can quickly perform the test after waking up, and it won't interfere with your daily activities.

Accuracy

The time of day can impact the accuracy of keto strip tests. Testing in the morning, especially after a night of rest, ensures that your body has had time to clear any food consumed the previous day. This provides more accurate results, as your body has been in a state of rest and fasting.

Detection Rates

Studies have shown that testing for ketosis in the early morning urine yields higher detection rates of ketones. This means that you're more likely to get an accurate reading by testing first thing in the morning, as ketone levels tend to be higher at this time.

In summary, testing your ketone levels first thing in the morning is a convenient and accurate way to monitor your ketogenic diet. It provides a clear picture of your body's ketone levels and helps you track your progress toward achieving ketosis. Remember to combine keto strip testing with other indicators of ketosis, such as decreased hunger, improved mood, and increased energy levels.

Before dinner

If you want to check your ketone levels day-to-day, it's best to stick to a specific time of day, such as before dinner or several hours after your last meal, for the best comparison.

• Wash your hands.
• Take a urine sample in a small, clean container.
• Dip the test end of the strip into the urine sample. Alternatively, you can pass the end of the strip briefly through your urine stream.
• Wait for a few seconds (or as indicated on the test package) for the end of the strip to change colour.
• Compare the colour with the colour chart on the test package.
• Dispose of the urine testing strip. Then, wash your hands.

By testing at the same time every day, such as before dinner, you can ensure your results are consistent and accurate. It is also important to note that urine keto strips are most beneficial when you are just starting the keto diet, or if you are having a cheat day or diet break.

After working out

If you're using keto strips to measure your ketone levels after working out, it's important to understand that the timing of your test can impact the accuracy of your results. Here are some detailed instructions and guidelines to help you get the most out of your keto strips after a workout:

Understand Ketone Levels After Exercise:

Ketone levels in your body can fluctuate after a workout. Exercise can lead to an increase in ketone production as your body breaks down stored fat for energy. This means that you may experience a temporary boost in ketone levels, resulting in a darker colour on your keto strip. This change in colour indicates that you've burned more carbohydrates and fat during your workout.

Timing is Key:

For the most accurate results, it's recommended to test your ketone levels a few hours after your workout. This allows your body some time to process the ketones produced during exercise. Testing too soon after exercising may result in skewed results. Ideally, you should aim for a specific time of day, such as the morning or evening, and maintain consistency. This consistency will provide you with a better comparison between tests.

Stay Properly Hydrated:

Dehydration can impact ketone levels, potentially leading to inaccurate test results. Ensure you're properly hydrated before and after your workout. Drink plenty of water, and if you're testing your ketone levels with urine strips, be mindful that excessive water intake shortly before the test may dilute your urine and temporarily affect the colour indication.

Compare Results:

To gain a comprehensive understanding of your ketone levels, it's beneficial to compare your post-workout test results with previous readings. This comparison will help you identify trends and fluctuations in your ketone levels over time. It's also helpful to compare your post-workout results with non-workout days to see how exercise influences your ketone production.

Understand the Limitations:

Keep in mind that keto strips have limitations, especially for long-term ketogenic dieters. As your body adapts to the ketogenic lifestyle and becomes more efficient at utilising ketones, they are less likely to spill over into your urine. This means that even if you're in a deeper level of ketosis, it may not be reflected in your urine test results. In such cases, blood ketone testing may provide a more accurate measurement.

Consistency is Crucial:

For accurate insights into your ketone levels, consistency is vital. This includes maintaining a consistent ketogenic diet, workout routine, and testing schedule. By minimising variables, you can better understand how your body responds to the ketogenic diet and exercise. Consistency will also help you identify any unusual fluctuations that may indicate the need for adjustments to your diet or workout regimen.

When on a low-carb diet

When following a low-carb diet, it can be challenging to determine whether you have entered ketosis, a metabolic state where your body burns fat for fuel. Keto strips are a convenient and affordable way to measure your ketone levels and confirm that you are in ketosis. Here is a guide on when to use keto strips when on a low-carb diet:

Choosing a Time for Testing:

The best time to test your ketone levels with keto strips is early in the morning on an empty stomach after a night of sleep. This is because your body has had time to rest and clear any food consumed the previous day, resulting in more accurate readings. Consistency is essential, so choose a specific time of day, such as the morning or several hours after your last meal, for the best comparison.

Testing Frequency:

It is not necessary to test your ketone levels very often. Once a week or as advised by your doctor is usually sufficient. However, if you are just starting a keto diet or trying to get back into ketosis after a cheat day or diet break, you may want to test more frequently to monitor your progress.

Factors Affecting Test Results:

Keep in mind that several factors can influence your ketone levels and the accuracy of keto strip test results:

• Hydration Levels: Dehydration can lead to increased ketone levels in your urine. Therefore, ensuring proper hydration when testing can help produce more accurate and consistent results.
• Adaptation: As your body adapts to a ketogenic diet and becomes more efficient at utilising ketones for fuel, ketones are less likely to spill over into your urine, resulting in decreased ketone levels in your urine despite being in a deeper level of ketosis.
• Expiration of Test Strips: Keto test strips typically expire within 3-6 months of opening, so check the expiration date before testing, and store them in a cool, dark place to preserve their quality.

Interpreting Test Results:

When interpreting the colour changes on keto strips, refer to the colour chart provided with the test kit. The deeper the colour, the higher your ketone levels. Here is a general guide to interpreting ketone strip results:

• Negative (no ketones): You are not in ketosis.
• Trace (0.5 mmol/L): Light nutritional ketosis.
• Small (1.5 mmol/L): Light nutritional ketosis.
• Moderate (4.0 mmol/L): Increased ketone levels due to exercise or fasting.
• Large (8.0 mmol/L): Usually a result of prolonged fasting, but not sustainable in the long term.
• Larger (16 mmol/L): Prolonged fasting, not sustainable long-term.

Other Testing Methods:

While urine keto strips are a convenient and affordable option, they may not provide accurate readings once you are fat-adapted and deeper into ketosis. In such cases, blood ketone testing or breath ketone testing may be more reliable methods to measure your ketone levels. Blood testing is more expensive and invasive but provides a more accurate confirmation of ketosis. Breath testing is a non-invasive and affordable alternative, although it may be less accurate.

In conclusion, when on a low-carb diet, the best time to use keto strips is in the morning on an empty stomach, consistently testing at the same time each day. Testing once a week or as advised by your doctor is usually sufficient, and you can interpret the results using the colour chart provided. However, keep in mind that urine keto strips may become less accurate as your body adapts to ketosis, and you may want to consider blood or breath testing for more reliable results.

When you're a diabetic

If you are diabetic, it is important to monitor your health and ensure that you are not at risk of diabetic ketoacidosis, a life-threatening condition where ketones reach dangerously high levels and make the blood acidic. While the danger of ketoacidosis is extremely low for non-diabetics, it is a serious risk for diabetics. Therefore, testing your ketone levels with keto strips can be a good way to monitor your health and ensure you are not at risk of ketoacidosis.

Keto strips are thin paper or plastic strips with a small reactive pad at one end that detects ketones in your urine. They are a cheap, convenient, and non-invasive way to test your ketone levels and can give you results within a minute. The strips have colour codes that indicate the level of ketones in your urine—the deeper the colour, the higher the ketone levels.

When using keto strips, it is important to follow the instructions carefully to ensure accurate results. First, collect a urine sample in a clean container. Immerse the reactive end of the strip into the sample for a few seconds, then remove it and shake off any excess liquid. Wait for the specified amount of time for the colour of the strip to change, then compare the colour to the colour chart provided with the strips. Finally, discard the strip and wash your hands.

It is recommended to perform the test in the morning, an hour or two after waking and before lunch or dinner, as this will give the most accurate results. You can also test at the same time in the evening. Testing at the same time of day consistently will help you monitor your progress and watch your progression into ketosis.

While keto strips are a good tool for monitoring ketone levels, especially for those new to a keto diet, they may not always be accurate, especially for those who have been on a keto diet for a long time. As your body gets better at using ketones for fuel, fewer ketones will be excreted in your urine, so the strips may indicate lower levels of ketones even though your body is producing more. In this case, blood or breath testing may be more accurate.

Frequently asked questions