TOMORROW is the day to finally embark on Day 1 of my keto lifestyle challenge for 2 weeks! After understanding some general benefits of the keto lifestyle or reading through my motivation to embark on this challenge, this post aims to simplify the daily testing for ketones/glucose levels while on the keto lifestyle.
Why Test for Ketones/Glucose?
Setting a baseline while on the keto diet is helpful, especially if you’re using the keto diet for weight loss and other health benefits like controlling metabolic syndrome. For those on the low-carb, high-fat keto diet trying to lose weight, moderate ketone levels could be an indicator measurement of your dietary needs to reach those weight loss goals.
When on the keto diet, fat stores are broken down and fatty acid concentrations increase in the bloodstream. Those fatty acids are turned into ketones in the liver. When ketone levels exceed 0.5mM, that’s considered to be a state of “ketosis.” Nutritional ketosis is defined as blood ketone levels ranging from 0.5 – 3.0mM by pioneering ketone scientists Jeff Volek and Stephen Phinney in “The Art and Science of Low-Carbohydrate Living.”https://hvmn.com/blog/ketosis/top-3-ways-to-test-for-ketosis
For this 2 week challenge, Ben Banter has kindly provided me with a glucose meter by Keto Mojo. This is how it is used:
To take a reading, follow these steps:
- Remove the cap from the lancing device and insert the lancet into the device
- Rotate the tip of the cap of the lancing device and set it to the desired depth of puncture
- Arm the lancing device by sliding the control button until you hear a click
- Insert a strip into the reader
- Swab the tip of your left index finger with a sterile wipe
- Place the lancing device firmly on your left index fingertip
- Press the button on the lancing device to puncture your fingertip
- Gently squeeze your fingertip to extract a large drop of blood
- Hold the reader and touch the bottom of the strip to the blood sample
- Hold the reader in place and allow the strip to absorb the blood sample
Wait a few seconds for the reader to analyze the sample, that’s it!
When to Test for Ketones/Glucose?
Testing ketones and glucose at roughly the same time each day is important for tracking your progress. So, the very best time to test is when it is convenient for you on a regular basis. If you choose a time that’s convenient for you to test daily, you’ll be more likely to continue testing on time, and thus be able to compare your results to prior days at the same time. However, since sleep and meals can skew test results, certain times are better than others.
In general, it is best to test when you are still in a fasted state. This will give you a good baseline to compare over time. For the purpose of my 2 week challenge, I will be doing it before my lunch time! 🙂
What should you expect to see?
Under 0.2 mmol/L – no effective ketosisValues advised by Mark from Ben Banter
0.3-0.4 mmol/L – mild ketosis
0.5-1.2 mmol/L – nutritional ketosis
1.3-3.0 therapeutic ketosis