If you have started your journey towards a healthful goal for weight loss, blood sugar control or improving your health quality and started burning your fat through ketosis, you must have thought that what is a good ketone level for ketosis.
When I started my research about ketogenic diet, I found a very horrible fact that majority of the people who adopted this program never thought about this key point.
Further it is more astonishing that majority of the trainers and health guides are ignoring the importance to tell their patients about regularly checking their ketone leveland also know that what is a good ketone level for ketosis to get good results as well as keeping the side effects away.
What Happens During Ketosis?
As majority of people must know that what is ketosis but even if you are unaware I explain it to you in a lay man’s language.
Majority of people who are habitual to get carbohydrate rich food to keep their body healthy not even know about the process in which ketogenic diet work. Man is a marvelous creation of God as it has alternative ways to survive in various conditions.
Man is a machine that can run on two types of fuels, first being the glucose which is produced through carbohydrates in which glucose is extracted from sugary and starchy foods like corn and vegetables and fruits.
The other fuel is produced by the breakdown process of oils, which is then converted to ketones and this conversion process is called ketosis which replaces glucose.
The food which produces ketones is called the ketogenic diet. When this process initiates, the body goes through certain physiological changes like bad breath, the release of ketones in the urine, and blood which can be detected by different tests to know that ketosis has started.
It is worth mentioning that while body is in ketosis state, it never completely switches to ketones but the parallel glucose system remains producing certain level of energy to meet the requirements of the body.
Signs of Ketosis
Some early signs to know if ketosis has started are Bad Breath, Weight Loss, Appetite Suppression, Increased Focus and Energy, Short spans of Fatigue, Light decrease in Performance.
Long term signs may include weight loss, appetite suppression, more stable energy and increased focus.
Keytone Test Types
- Urine TestStrips
- Blood Test Strips
Measuring Ketosis Using Urine
Urine testing strips are the easiest and inexpensive way of testing ketones in your body.If you do keto test using urine strips, the result can vary, keep in mind that dehydration increases urine ketones.
Urine strips were actually developed for the people who are suffering with type 1 diabetes. These are used to quickly monitor the risk of diabetic keto acidosis, which is a life threatening condition. These strips generally come in bundle pack. These strips are usable for about three months.
If you are on ketogenic diet and want to test it on daily basis then you should fix a time to do so. Best time for the purpose is morning time.
In the morning take urine in a container. Next dip one end of the urine stick into the urine for a few seconds and pull it back. Wait for the time mentioned on the strip to change its color.
Generally, darker color represents the higher level of ketones also called ketonuria. Check and compare the strip with the color chart given on the strip box. Matching measurement gives you the level of ketones your body is releasing at that specific time.
Do this practice every day at the same time to get the complete idea about your efforts and adjust your diet accordingly.
Measuring Ketosis Through Blood
This is a more reliable and more accurate technique to measure the level of ketones in the body but at the same time it is a costly solution as it involves a meter along with the strips to read them. Blood strips can be stored as long as a year. This test is done similar to glucose test. Prick a finger and touch a tiny drop of blood with the strip and check the result on the blood ketone meter.
What is the optimal ketone level for weight loss?
People who are doing dietary ketosis on keto diet for health purposes like losing fat should maintain the bottom limits above (1.5 mmol/L) or (15mg/dL) to lose body fat and to avoid any complication and danger of keto acidosis should keep in check the upper limit under (3.0 mmol/L) or (300mg/dL).
|KETONE LEVEL||RESULT READING||CONDITION/GOAL|
|Low to Moderate||0.6 to 1.5mmol/dL||For Light Weight Loss Goal|
|High||1.5 to 3.0mmol/dL||For Aggressive Weight Loss Program|
|Very High||3.0 mmol/dLand greater||Dangerous (Keto Acidosis in Diabetes)|
How Accurate Are Keto Strips?
Urine strips are good for general idea at the start of your journey but in the long run they are not helpful but can be misleading in certain situations. Blood strips are little expensive but are safer and should be considered as a must have health kit.
You can get to ketosis very soon If you Minimize Your Carbohydrate intake, use Coconut Oil for your day to day cooking usage, Increase Physical Activity level, Increase healthy fats, Get habitual to longer fasting, take enough healthy protein to build and increase your muscle mass, plenty of water to avoid dehydration, start yoga and meditation exercises, Regularly check your ketone levels and set your food intake accordingly.
How to Get Into Ketosis With a Keto Diet
A person who has no other complication can use keto diet plan to burn fat fast. For the purpose they should take diet which comprise mostly of fats, a moderate portion of proteins and low amounts of carbs. As being low on carb is necessary but at the same time protein should also be kept in check because too much of protein will spoil the whole thing as too much of protein also is converted to glucose.
As a rule of thumb, you should divide your calories in the percentages for fats it should be 65 to 75 percent, protein should be in between 15 to 20 percent and carbs 5 to 10 percent. If we say in grams you should never exceed 50 grams per day in your carbs intake, if you want to get yourself into ketosis state.
Can you go into ketoacidosis on the keto diet?
Yes, rarely but there is a chance if you do it without adopting a proper diet plan and without knowing ‘What is a good ketone level for ketosis’ can trigger ketoacidosis state. In most cases, if you don’t have any health issues and you have set targets with proper planning, keto is a safe and effective method.
Can your ketones be too high on keto diet?
Yes, your ketone level can be too high if you don’t follow the certain regulations set for this kind diet and exceed the healthy limits which can trigger the ketoacidosis. The best thing you can do is to check your levels daily and keep them under control. If your ketone level remains under 3.0 mmol/dL it is ok.
What level of ketosis is dangerous?
If your ketone levels goes beyond 3.0 mmol/dL, you are getting yourself into trouble because above this level ketoacidosis state starts.
Are Keto strips accurate?
Urine strips are used for quick idea where as blood test strips are accurate and reliable.
How long can the body safely stay in ketosis?
As a rule of thumb a course of ketogenic diet should not exceed more than 3 months and ketone level of (1.5 mmol/L) or (15mg/dL) is for this period of time will be safe as well as keeping the body hydrated keeps you away from most of the dangers.
Why are my ketones so high on keto diet?
It is normal to have high ketone levels on keto diet as far as it does not exceed the healthy limit of (3.0 mmol/L) or (300mg/dL).
What if my ketone levels are too high?
It is a life threatening condition due to diabetic ketoacidosis which means there is an elevated level of sugar in your blood.
Does drinking water reduce ketones?
Yes, plenty of water is recommended in ketosis. Drinking plenty of water flushes out extra ketones.
What is a good ketone level for Ketosis?
Ketone level of (1.5 mmol/L) or (15mg/dL) is a good level to maintain for a long period of time and will be safe.