How much Ketosis?

(Phil) #1

Hi,

I’m now at Day 11 of Keto. I bought some urine Ketosis tests to try and track my Ketone levels. I don’t do cheat days, and limit carbs to < 20 per day. I’m fairly certain I got into Ketosis by day 6, because I had a major bought of Keto flu, for 24 hours… complete exhaustion and headaches. By day 7 I was fine… but I still struggle with exercise. It’s extremely weird, no power.

I did the first urine test in the evening of Day 10 (color-coded test strips). The tests confirmed my Ketone levels as between “light” and “moderate”. The color is right in the middle of the ketone range. So, not heavy Ketone levels, but not light either. This test confirms I’m in ketosis, but am I striving to increase my Ketone levels? Honestly, I’m not sure what else I could do to increase Ketosis, except maybe exercise while fasting?

But I’m not really sure what my target goal here is? Do I just want to be in ketosis? Or do I want to have high Ketone levels?

Thanks,

  • Phil
(Ethan) #2

You can’t rely on the urine strips to measure your level of ketosis. You also do not need to chase a level of ketones. The keno-mojo is a very cost-effective blood-ketone test tool. I recommend it to tell whether you are in ketosis.

(Phil) #3

Thanks, I was googling-around and this is what I was reading. I’m not far enough into this yet to warrant the blood-test kit.

But like you mentioned, the goal is simply to be in ketosis… not hit any target ketone levels. So the urine strips are probably enough for now just confirm I’m in the zone, without worrying about how much. Besides, I read an article that said heavy ketone levels are actually really bad… ketonacedosis. So… more is not better.

(Ethan) #4

ketoacidosis is only possible if you are a type-1 diabetic. If you produce insulin, you cannot experience ketoacidosis. Do not be afraid of ketones if you do produce insulin! You are doing the right thing. You may find that if this is the way you want to eat/live, a blood meter will let you know quickly whether a particular food is compatible with your diet. For example, I rarely test ketones or glucose now, but I do when I try a food that I suspect may have added sugars or be something that causes an insulin spike. I will test my glucose and ketones prior to eating the food. Then I test glucose an hour after and 2 hours after. If there is a spike in glucose or I feel there may have been a spike in insulin, I test my ketone levels. If the ketones dropped below 0.4, I never eat that food again. If they did not drop below 0.4, I test again in 8 hours. If the ketone levels are now way below where they were before I ate the food or below 0.4, I never eat that food again.

(Rob) #5

Looks like you’re doing well and getting started with a good attitude of avoiding “cheat” days. Who needs that when they can eat bacon anyway?! :wink:

I agree with Ethan that as far as Ketosis is concerned, you really just need to be in Ketosis to unlock access to those otherwise hard to reach fat cells. I’ve been going 5 months now and the fat just keeps melting away :slight_smile: Better results than any diet I have ever done, less effort and more tasty food! I’m Keto for life now.

(Victoria Mc Coy) #6

There’s a table here that was helpful to me - https://ketosummit.com/optimal-ketone-levels-for-ketogenic-diet

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