Keto Testing: Will Cole's Recommended Guide

Dr. Will Cole is a leading functional medicine expert who has authored several books, including 'Ketotarian', which outlines a plant-based ketogenic diet. Cole's approach to keto focuses on whole plant foods instead of meat and dairy, which are common in traditional keto diets. He offers a range of resources, such as cookbooks and video courses, to help individuals interested in adopting a plant-based keto lifestyle. Cole emphasizes the importance of testing to determine ketone and glucose levels when following a ketogenic diet. Testing can help individuals understand their metabolic state and make informed decisions about their diet.

Best times to test ketones and glucose

Testing your ketone and glucose levels is the only way to know whether you are in ketosis and to what extent. Testing at the same time each day is important for tracking your progress. Therefore, the best time to test is when it is convenient for you on a regular basis.

However, sleep and meals can skew test results, so certain times are better than others. Here are some recommendations on the best times to test your ketone and glucose levels:

In the morning while fasting

Testing in the morning before you ingest anything but after you've been awake for a while helps you avoid the "dawn effect", which is an early-morning increase in blood sugar/glucose caused by a natural rise in cortisol before you wake. In the morning, glucose will generally be higher, and ketones are usually at their lowest.

For someone without insulin resistance, testing an hour after waking will generally provide a good fasted baseline. However, for those with insulin resistance, which causes elevated blood glucose levels, it may be better to wait 2-3 hours after waking to allow your body more time to adjust to the cortisol spike.

Before lunch or dinner

For the most insightful ketone readings, test right before lunch or dinner, at least 2-3 hours after consuming any other food or drink (apart from water). This is important because consuming almost any food, keto-friendly or not, will cause your glucose to rise and your ketone levels to dip slightly. Testing between meals ensures you get a truer reading of your progress.

Before and after meals to determine food sensitivities

Although it is generally not recommended to test after eating, testing before a meal and then 60 minutes and 3 hours afterward is a great way to find out how your body responds to different foods, snacks, and drinks. Advanced users may also want to add additional tests at 30 minutes and 2 hours. Glucose strips are a better indication of food reactions because glucose fluctuates faster than ketones. For instance, glucose peaks one hour after eating, while ketones take much longer to generate.

Twice a day: after waking and before a meal

The Glucose Ketone Index (GKI) gives you a comprehensive view of your metabolic status and state of ketosis. It is calculated using your glucose and ketone readings: [Your Glucose Reading (mg/dl) ÷ 18] ÷ Your Ketone Reading = Your Glucose Ketone Index. It is recommended to test your GKI twice a day: once after waking (fasted) and once before lunch or dinner, as described above.

When first starting a ketogenic diet

When you first start a ketogenic diet, it is recommended to test often, perhaps twice a day, and also test for food sensitivities. The number of tests per day depends on your goals. If you want to verify that you are in ketosis and are comfortable with your new diet, once a day is enough.

However, if you are using the ketogenic diet for therapeutic benefits related to medical conditions, you may want to test before each meal to monitor your progress and make any necessary adjustments. After several months, you should have a good understanding of what you need to do to stay in ketosis, so testing can be less frequent.

When adding carbohydrates or protein

After several months on the keto diet, you may want to try adding more carbohydrates or protein to your diet while monitoring your ketone and glucose levels to ensure you remain in ketosis.

Glucose testing for diabetes management

Glucose testing is a common method to help manage diabetes. It is also useful for ketonians as it can reveal "trigger foods", or foods that cause a spike in blood glucose and adversely affect ketone levels. Testing at the same time each day is important for tracking progress, and the best time to do this is when it is convenient for your daily routine.

Testing in the morning while fasted helps to avoid the "dawn effect", an early-morning increase in blood sugar/glucose caused by a natural rise in cortisol before waking. A fasted test will give a good baseline to compare over time. For those without insulin resistance, testing an hour after waking will provide a good baseline. However, for those with insulin resistance, it may be better to wait 2-3 hours after waking for the fasted baseline, as their bodies take longer to adjust to the cortisol spike. To determine the ideal time for testing, it is recommended to test your glucose levels at the same intervals after waking (1 hour, 2 hours, 3 hours) over consecutive days. This will help you understand how long it takes for your glucose to level out.

Testing before meals is also insightful, as it can show how your body responds to various foods. Testing before a meal and then 60 minutes and 3 hours afterward is a great way to determine food sensitivities. Glucose strips are a better indication of food reactions because glucose fluctuates faster than ketones. Glucose reaches its peak in the blood one hour after eating, while ketones take much longer to generate.

The Glucose Ketone Index (GKI) gives an overall view of your metabolic status and state of ketosis. It is calculated with the following equation: [Your Glucose Reading (mg/dl) ÷ 18] ÷ Your Ketone Reading = Your Glucose Ketone Index. It is recommended to test your GKI twice a day: after waking and before a meal.

When first starting a ketogenic diet, testing your ketones and glucose levels often (perhaps twice a day) is recommended, as well as testing for food sensitivities. However, generally speaking, the number of tests per day depends on your goals. If you just want to verify that you are in ketosis and are comfortable with your new diet, once a day is adequate. If you are using the ketogenic diet for therapeutic benefits for medical conditions, you may want to test before each meal to monitor your glucose levels and make any necessary adjustments. After several months of the keto diet, you should have a good sense of what you need to do to stay in ketosis, so you may not need to test as often.

Ketogenic diet pros and cons

Ketogenic Diet: Pros and Cons

The ketogenic diet has gained popularity in recent years, and for good reason. This diet, which focuses on a macronutrient ratio of high fat, moderate protein, and low carbohydrates, has been hailed by some as a sustainable and effective way to improve overall health and lose weight. However, as with any diet, there are potential drawbacks to consider. Here is a detailed look at the pros and cons of the ketogenic diet, based on the recommendations and resources provided by Dr. Will Cole.

Pros:

• Weight Loss and Appetite Suppression: Multiple studies have shown that a keto diet helps people lose weight and reduces feelings of hunger, with dieters reporting better moods than those on other diets. This can increase the likelihood of sticking with the diet and achieving further weight loss.
• Brain Function: Ketones can cross the blood-brain barrier and have neuroprotective properties, enhancing cognitive function and memory. This benefit may even extend to those with Alzheimer's disease and dementia.
• Heart Health: Contrary to what one might expect, eating a high-fat diet can actually improve cardiovascular health. By lowering triglycerides and small dense oxidized LDL, a high-healthy-fat diet can reduce the risk of heart disease by decreasing arterial plaque.
• Reduced Inflammation: Ketosis can activate the body's anti-inflammatory pathways, reducing overall inflammation. This can have additional benefits, such as improving the appearance of acne over time.
• Stabilized Blood Sugar: By reducing sugar intake, a keto diet can lead to lower insulin levels. Studies have shown that type 2 diabetes symptoms can be reversed after just 10 weeks on a ketogenic diet.

Cons:

• Meal Prep Challenges: Adhering to a specific macronutrient ratio can be challenging and requires careful planning. This is especially true for those following a plant-based keto diet, as fresh vegetables may have a shorter shelf life.
• Time Commitment: Preparing meals from scratch and spending extra time in the kitchen can be demanding. The keto diet may not be compatible with those who frequently eat out or rely on takeout.
• Potential Drawbacks for Athletes: While not mentioned specifically by Dr. Will Cole, it is worth noting that the keto diet may not be optimal for athletes or individuals engaging in high-intensity exercise. The reduction in carbohydrates, which are the body's primary source of quick energy, may impact performance in certain types of exercises.

In conclusion, the ketogenic diet has a range of potential health benefits, from weight loss to improved brain and heart health. However, it also presents some challenges, particularly in terms of meal preparation and time commitment. As with any diet, it is essential to consider individual needs and preferences before making significant dietary changes.

Ketogenic diet meal prep

The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet. The goal is to switch the body's fuel source from burning glucose from sugar to burning ketones from fat. This switch has been shown to have a variety of health benefits.

Benefits of the Ketogenic Diet

Research has shown that the ketogenic diet can be beneficial for overall health. Some of the specific benefits include:

• Weight loss: Multiple studies have shown that a keto diet helps people lose weight and lower feelings of hunger.
• Improved mood: Dieters on a keto diet have reported maintaining a better mood than when following other diets.
• Protects brain function: Ketones can cross the blood-brain barrier and have neuroprotective properties, enhancing cognitive function and memory.
• Improves heart health: A high-healthy-fat diet can lower the risk of heart disease by decreasing arterial plaque.
• Lowers inflammation: Ketosis can activate anti-inflammatory pathways in the body, reducing overall inflammation.
• Stabilizes blood sugar: Reducing sugar intake leads to lower insulin levels, and studies have shown that type 2 diabetes symptoms can be reversed with a ketogenic diet.

Challenges of the Ketogenic Diet

While the ketogenic diet offers impressive benefits, it also comes with some challenges:

• Difficult to meal prep: The diet requires careful planning to ensure meals fit within the specific macronutrient ratio.
• Time-consuming: Preparing meals from scratch and cleaning up can be time-consuming.
• Social impact: The diet may impact your ability to go out or order takeout as frequently.

Tips for Ketogenic Diet Meal Prep

To help with the challenges of meal prep, here are some tips:

• Plan ahead: Create a meal plan for the week that fits your daily macronutrient requirements.
• Batch cooking: Prepare large batches of keto-friendly meals and store them in individual containers for easy access.
• Keep it simple: Choose keto-friendly meals that are quick and easy to prepare.
• Use meal delivery services: Consider using keto meal delivery services that provide ready-to-eat meals, such as Daily Dose.

Sample Ketogenic Diet Meal Plan

Breakfast:

• Intermittent fasting: Fast from 6 p.m. the previous night until noon.
• Matcha Latte: Combine full-fat coconut milk, matcha tea powder, coconut oil, and stevia (optional) in a blender.
• Chia Pudding Breakfast Bowl: Whisk together almond milk, coconut milk, vanilla, stevia, chia seeds, and hemp protein powder. Top with blueberries, bee pollen, and hemp seeds.

Lunch:

Spicy Frittata "Pizza": A vegetarian keto dish with eggs, almond milk, spinach, vegan cheese, olives, and basil.

Dinner:

Cauliflower Steak: Grilled cauliflower steaks with almonds, roasted red peppers, garlic, and parsley.

The ketogenic diet can be a healthy and beneficial way of eating, but it requires dedication and planning. By understanding the benefits and challenges, and utilizing tips for meal prep, you can set yourself up for success on the ketogenic diet.

Ketogenic diet difficulties

The ketogenic diet has gained popularity in recent years, with many people touting its benefits for weight loss and overall health. However, it is not without its challenges. Here are some common difficulties people may encounter when following a ketogenic diet:

Meal Preparation Challenges:

Preparing meals on a ketogenic diet can be difficult due to the specific macronutrient ratio requirements. It takes careful planning to ensure that meals fit within the prescribed ratios of high fat, moderate protein, and low carbohydrates. This can be especially challenging for those who choose a plant-based ketogenic diet, as the focus is on fresh vegetables, which may not have a long shelf life. As a result, meal prep may become more frequent to ensure the freshness of ingredients.

Time Commitment:

Adopting a ketogenic diet often means reducing the frequency of eating out or ordering takeout. This leads to increased time spent in the kitchen, not only for cooking but also for meal preparation and cleanup. The time commitment can be significant, especially for those with busy schedules or who are not accustomed to cooking from scratch.

Social and Lifestyle Changes:

Following a ketogenic diet may require adjustments to social and lifestyle habits. Eating out with friends or family may become more challenging, as most restaurant options are typically high in carbohydrates and may not align with the specific requirements of a ketogenic diet. Additionally, those who are used to snacking throughout the day may need to adjust their habits, as snacks that fit within the ketogenic guidelines may be limited.

Initial Side Effects:

When starting a ketogenic diet, some people may experience initial side effects, often referred to as the "keto flu." These symptoms can include fatigue, brain fog, irritability, and digestive issues. This adjustment period typically occurs as the body transitions from relying on glucose to using ketones as its primary fuel source. Staying well-hydrated and ensuring adequate electrolyte intake can help mitigate these side effects.

Restricted Food Choices:

The ketogenic diet restricts several food groups, including high-carbohydrate foods such as grains, legumes, and most fruits. This restriction can make it challenging to find suitable options when dining out or socializing. Additionally, for those who are used to including these food groups in their meals, it may take time to adjust to new recipes and meal ideas that align with the ketogenic guidelines.

While the ketogenic diet offers potential health benefits, it is important to be aware of these common difficulties. Proper planning, time management, and finding suitable alternatives can help overcome these challenges and ensure a smoother transition to the ketogenic lifestyle.

Frequently asked questions