10 Tips to Optimize Ketosis~Tip #5
Updated: Apr 9
My fifth tip for getting into and maintaining ketosis is:
TRACK YOUR KETONES
Although this may sound like a given, you’d be surprised at how many people have never checked their ketone levels to determine if they are even in a state of nutritional ketosis in the first place. Knowing how to “hit your macros” is all well and good, but the most important part of the ketogenic equation is knowing whether or not your body is successfully creating ketones. If there aren’t any ketones, you're not burning fat.
Ketosis is a measurable state of metabolism; at any point in time you can test to see where you stand. Yet many people simply do not test. What we generally hear is, “I am in ketosis, but I’m not losing weight." The next question we pose is, “How do you know you are in ketosis?” It’s usually followed by, “Because I eat less than 20 grams of carbohydrates.” I wish it were always that simple. People with various medical conditions and/or significant degrees of metabolic damage often find it a bit more difficult to achieve and maintain a state of nutritional ketosis.
So test, don’t guess! Routinely check your ketones, and if you find that you aren’t in ketosis, simply review your day and eating habits. Do you need to scale back the protein, lower the carbs, intermittent fast, or sleep more? Make the necessary adjustments and keto on!
There are 3 ways to test your ketone levels:
1) Urine: measures Acetoacetate (ketones) by urine test strip; ketones detected by color; very affordable, but not very reliable (can be affected to large degrees by hydration levels as well as fat adaptation)
2) Breath: breath meter; measures Acetone (ketones) on breath; affordable, but not the most reliable and notoriously difficult to calibrate
3) Blood: monitors Betahydroxybuterate (BHB) ketones in the blood; delivers the most accurate result; most reliable option.
In the past blood ketone testing was relatively expensive with a costly machine and testing strips. Development of the Keto-Mojo has made blood testing more affordable.
Consistently checking your ketone levels allows you to determine how your body is using the fuel that you choose to give it.
This can be a real game-changer in terms of monitoring your ketone levels in order to maximize fat loss!
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