I found pee sticks to be useless, unless monitoring my hydration level. Here is what I use instead.
Formula for finding Glucose Ketotone Index from https://perfectketo.com/glucose-ketone-index/#4
First, measure your blood glucose levels as described on your blood glucose meter. Then, do the same for your ketone levels, following the directions on the test.
Once you have both numbers, take your glucose number and divide it by 18 (this is to convert the blood glucose reading from mg/dL to mmol/L. If you’re not in the U.S. and the reading is already in mmol/L already, you don’t need to divide by 18.)
Divide that number by your ketone level number.
So, essentially: (Glucose Level / 18) / Ketone Level = Glucose Ketone Index
Now you have your glucose ketone index!
You cannot classify a GKI number as “good” or “bad.” Rather, you need to understand how different numbers bring your closer to various health goals, such as weight loss, better overall health, or treatment of more serious conditions like Type 2 diabetes, obesity, or cancer.
Below are some fairly widely accepted glucose-ketone numbers for different conditions or treatments:
- Anything above 9 means your body has not transitioned into a fat-burning state.
- A 6-9 GKI demonstrates a low level of ketosis: This is appropriate for those who want to lose weight or maintain optimal health.
- A 3-6 GKI demonstrates moderate levels of ketosis: This is appropriate for addressing many common metabolic diseases including insulin resistance, Type 2 diabetes, or obesity.
- A less than 3 GKI is a high level of ketosis: This is typically used for addressing epilepsy and cancers. Entering this high level of ketosis periodically each year can be beneficial for anyone hoping to use ketosis for disease prevention.
To get the most benefits from ketosis, you want to get your GKI number as low as possible.
While you may use the GKI simply to tweak your macro guidelines, this measurement can also be used in a wide range circumstances, including:
- Cancer Treatment: Researchers first used the GKI in the treatment of different cancers, especially brain cancer.
- Diabetes Treatment: The index has been used with metabolic therapy for both the prevention and treatment of Type 2 diabetes and Type 1 diabetes.
- Fasting: The GKI is a tool to see how your body responds to fasting, and whether intermittent fasting helps you enter ketosis.
- Athletic performance: Those looking to increase their athletic performance can use the index to see how their body responds to using ketones, rather than glucose, during competition.