Morning Urine: The Best Time To Test Keto Strips

The best time to test for ketones in your urine is in the morning while on an empty stomach. This is because your body will have rested and cleared the food taken in before night, giving you accurate results. The second-best time to test for ketones is right before a meal, at least three hours after you've eaten or drunk anything other than water. This ensures your body has digested your previous meal, and your ketone readings aren't skewed by an increase in blood glucose.

If you're testing your blood ketone levels, the best times to do so are first thing in the morning or right before dinner. Testing first thing in the morning gives you a good baseline to compare over time, as you've fasted for at least eight hours. However, some people may experience higher blood sugar levels early in the morning, which can cause blood ketone levels to fall. In this case, it's best to wait one to two hours after waking before testing. Testing before dinner gives you a snapshot of how your daily activities and diet have affected your ketone levels.

Breath ketone testing is less common, but the best times to do this are probably first thing in the morning or after working out, as breath meters measure the number of ketones your body is burning.

First thing in the morning

Testing your ketone levels first thing in the morning is a convenient and effective way to monitor your body's state of ketosis. Here are some reasons why:

Convenience and Consistency

It is important to test ketone levels at a time that is convenient and easy to repeat daily. Testing first thing in the morning is a popular choice as it is a consistent part of most people's daily routines. This consistency allows for accurate comparisons between readings, helping you understand what may be causing variations.

Fasting State

Testing ketone levels in the morning, preferably before breakfast, ensures that you are in a fasting state. This means you have gone without food for at least 8 hours, eliminating any potential impact of recent meals on your ketone levels. This is especially important because ketone levels can be affected by what you've eaten, and testing after a longer fast provides a good baseline for comparison over time.

Accumulation of Ketone Bodies

Testing first thing in the morning also allows you to measure the ketone bodies that have accumulated throughout the night. This is advantageous because, as you progress in a ketogenic diet, your body becomes more adapted to using ketones for fuel and naturally expels less, making it challenging to detect ketones later in the day.

Potential for Higher Ketone Readings

Some people experience higher ketone readings in the morning. This could be due to the "dawn phenomenon," where an increase in blood sugar early in the morning, caused by the release of certain hormones, can lead to a decrease in blood ketone levels. However, this can be mitigated by waiting one to two hours after waking up before testing.

Early Detection of Diabetic Ketoacidosis

For individuals with type 1 diabetes, testing ketone levels in the morning is crucial for early detection of diabetic ketoacidosis, a potentially life-threatening condition. Ketone strips were originally developed for this purpose and can provide a quick and convenient way to monitor ketone levels in the comfort of your own home.

After fasting

When you first start a ketogenic diet, it is recommended to test your ketone levels often, perhaps twice a day, to monitor your progress and watch your progression into ketosis. The best way to do this is to test while fasted, in the morning, an hour or two after waking and before lunch or dinner (fasted for at least two hours).

The process of using keto strips is as follows:

• Wash your hands, then take a urine sample in a small container.
• Immerse the absorptive end of the strip into the sample for a few seconds, then remove.
• Wait for the amount of time outlined on the package for the strip to change colour.
• Compare the strip with the colour chart on the packaging.
• Dispose of the urine and strip in an appropriate manner before washing your hands.

It is important to note that urine strips are not always accurate. Inaccurate results could be possible in a few circumstances. For example, ketones in urine don't give a true indication of what's happening in the body. Urine strips only measure the unused or excessive ketones that the body doesn't use.

If you've been on a keto diet for several months and want a more accurate picture of your ketone levels, blood keto strips are a more suitable option.

Before dinner

Testing your ketone levels before dinner is a great way to check if your body is in ketosis. This is especially true if you are on the ketogenic diet, which is a low-carb, high-fat, and moderate-protein diet. The goal of the keto diet is to reach a state of ketosis, where your body burns fat for fuel.

Ketone strips are a cheap and convenient way to test for ketosis. They are usually small strips that you hold in a urine sample for a few seconds. The strips have colour codes that indicate the level of ketones in your urine. The darker the colour, the higher your ketone levels.

If you want to check your ketone levels day-to-day, it's best to stick to a specific time, like before dinner. This way, you can compare results more effectively. Testing before dinner is also a good idea because it allows your body to rest and clear the food you've eaten during the day, giving you more accurate results.

Urine ketone strips are ideal if you're new to the keto diet and want an easy and affordable way to ensure you're on the right track. They are also beneficial if you're having a cheat day or a break from your diet. However, keep in mind that urine strips may not be accurate in the long run. If you've been on the keto diet for several months and want a more precise picture of your ketone levels, blood keto strips are a more suitable option.

Before a meal

Testing your ketone levels before a meal is a good way to establish a baseline and can be done at any time of day, but for the best comparison, it's recommended that you stick to a specific time of day, like the morning or evening, preferably at the same hour.

Testing your ketone levels before a meal can give you an idea of your fasting ketone levels, which can be useful for monitoring the effects of different foods on your ketone levels. For example, if you test before and after a meal, you can see how that meal affected your ketone levels. This can be especially useful if you're just starting the keto diet and want to see how your body is responding to different foods.

It's important to note that ketone levels can fluctuate throughout the day, so testing at the same time each day will give you a more accurate idea of your body's ketone levels over time. Additionally, if you're testing your ketone levels to monitor your progress on the keto diet, it's important to test at the same time each day, as this will give you a more accurate representation of your body's ketone levels over time.

• Wash your hands.
• Collect a urine sample in a clean container.
• Hold the absorptive end of the strip in the urine sample for a few seconds.
• Remove the strip and shake off any excess liquid.
• Wait for the amount of time specified on the package for the strip to change colour.
• Compare the colour of the strip to the colour chart on the packaging.
• Dispose of the urine and the strip appropriately, and wash your hands again.

It's also important to note that urine strips are most accurate when you first start the keto diet. As your body adapts to the diet and becomes more efficient at using ketones for fuel, fewer unused ketones will be excreted in your urine, so the strips may indicate lower ketone levels even if you're still in ketosis. Therefore, if you've been on the keto diet for a while and want a more accurate picture of your ketone levels, you may want to consider using blood ketone strips, which are more expensive and require pricking your finger, but provide a more accurate measurement of your ketone levels.

When on a low-carb diet

Timing:

• The best time to test for ketosis is early in the morning on an empty stomach after a night of sleep. This is because your body has rested and cleared the food taken in the night before, giving more accurate results.
• Testing twice a day at different times, such as morning and night, is recommended by health coach and keto expert Karissa Long. This will help you establish a range of ketosis levels throughout the day.
• According to a study by Urbain and Bertz, the highest levels of ketosis in urine were found in the early morning and several hours after dinner.
• The least favourable time to test is from 10 am to 7 pm, as meals and physical activity can influence temporary fluctuations in ketone levels.

Frequency:

• It is not necessary to test ketone levels very often. Once a week or as advised by your doctor is sufficient.
• If you are new to the keto diet, testing more frequently can be helpful to ensure you are on the right track.

Consistency:

For accurate results, it is important to test at the same time every day to establish a baseline and compare progress.

Other factors to consider:

• Hydration can affect the concentration of ketones in your urine, so ensure you are well-hydrated before testing.
• According to Dr Ashley Cuellar Gilmore, urine strips are not 100% reliable, but they can give you an idea of whether you are eating too many carbs. Blood ketone tests are more accurate.
• As your body becomes more accustomed to burning ketones, less acetoacetate will be excreted in the urine, so urine strips may not work well for long-term monitoring of ketosis.
• Alcohol consumption can interfere with ketone readings, so it is recommended to wait until alcohol is completely out of your system before testing.

In summary, for those on a low-carb diet, testing for ketosis with keto strips is most accurate when done in the morning on an empty stomach and/or several hours after dinner. Testing twice a day will give you a range of ketosis levels, and it is important to be consistent with timing and hydration status. While urine strips are a convenient and inexpensive option, they may not be reliable for long-term monitoring, and blood ketone tests are considered more accurate.

Frequently asked questions