Are you stuck in the everlasting struggle to get into the best shape of your life and lose weight with no visible results?
Or you just simply want to burn fat, feel good, and stay healthy? You feel that goal is right there but still seems to be slipping away.
The Keys to the kingdom might just be in your hands. Take ketogenic diet, combine it with a right measurement tool such as blood ketone meter and we are almost there.
Let’s have a look at how it all works, how to get started, and find the best key - just for you!
What are Ketones?
Ketones or ketone bodies are acids that appear when your body breaks down for energy, which happens for several reasons:
- If you have low glucose levels, which is a primary source of fuel for our bodies
- as a result of an intense exercise or after a long period of fasting
- if you’re on a ketogenic diet with little or no carbohydrate intake, so ketones become a primary source of body fuel
Types of Ketones
There are three types of ketones:
- Acetoacetate (AcAc): when it comes to ketogenesis, this ketone is the first one created
- Acetone: the simplest ketone, apparent in your breath
- Beta-hydroxybutyricacid (BHB): while it plays and important role in the process of ketosis, BHB isn’t technically a ketone due to its molecular structure.
How can you tell when you are in ketosis
The process of ketone formation, or a ketosis, is a normal metabolic process when the body breaks down fat. It takes your body about 2 to 7 days to enter a state of ketosis and if you properly follow the keto diet you stay in it as well.
The fastest way to get in ketosis fast is to limit your carb intake, exercise on an empty stomach and not forget to drink water. The following symptoms may help you understand whether you’re in ketosis or not:
- Weight loss
- Minimum or no appetite
- Short but tiring fatigue
- Clear and elevated focus and energy
- Bad yet fruity breath
- Increased levels of ketones in the blood, urine or breath
- Unbalanced digestion
Best Blood Ketone Meter to Test Ketone LevelsWith a lancet device that you press onto your fingertip, you extract a drop of blood which you apply to a test strip. Here we’ve gathered tree best meters that measure your ketone levels by a blood test.
Precision Xtra Blood Ketone Meter
Nova Max Plus
Testing Ketone LevelsMany people who follow the keto diet, regularly test for ketone in the urine, blood, and breath. Their levels are measured in millimoles per liter (mmol/L).
There are normal, healthy, and ideal ketone levels, but the results may vary from person to person.
What’s more, they may also depend on the time when you measure the ketones, on hormonal changes, on your workout, etc.
- A normal ketone level would be considered below 0.6 mmol/L
- A healthy ketone levels range between 0.6 to 1.5 mmol/L
- An ideal ketone level range for ketosis should be between 1.5 to 3.0 mmol/L, which is also the recommended optimal ketone level for weight loss
- Ketone levels above 3.0 mmol/L are unnecessary and already dangerous for people with diabetes because of the condition called ketoacidosis (see below)
How do you check your ketone levels?
When testing for ketones, you can definitely do the tests in a lab. But why wasting your time and money, when there are easier and more affordable ways to do that from the comfort of your home.
Three ways to test your ketone levels:
Ketosis and Diabetes
Ketosis might not happen only because you reduced calorie intake. In people with diabetes, ketosis may occur due to the lack of insulin that processes the glucose.
People with diabetes are at times encouraged to follow a ketogenic diet because in their case, too much carb intake results in high blood sugar levels and glucose, which they cannot process.
At the same time, the diabetics should follow a strict ketone monitoring system. If they fail to keep track of their ketone and glucose levels with test strips, a complication may occur, leading to a dangerous condition ketoacidosis.
What is ketoacidosis?
A serious, life-threatening condition which normally affects people with type 1 diabetes, but it can appear in the individuals with type 2 diabetes as well. Ketoacidosis means the unusually high levels of ketones in the body.
Some symptoms include dry mouth, nausea, vomiting, frequent urination, weakness, and confusion. This condition can develop quite quickly and it requires a proper medical treatment.
The ketogenic diet
Known also as low carb or keto diet, this is a high-fat diet with no or minimal carbohydrates. You’re supposed to avoid whole or processed grains, fruits, beans, legumes, and candy. The ketogenic diet can help you lose weight and boost fat burning at the same time, by eliminating carbs, increasing protein and fat intake.
What can you eat when on this diet?
Think protein, healthy fats and oils, nuts, leafy greens, and water. You need water to stay hydrated. Jimmy Moore, a blogger who has devoted his life to this diet, published a low carb meal plan on his blog, to help new keto devotees get started.
Also you may need good protein powder for your keto diet to get enough protein ot some form of fiber supplement for keto to get enough fiber.
The aggravating keto flu
After you begin with the keto diet plan, you may start to experience some flu-like symptoms that include tiredness, hunger, nausea, and dizziness, but they do not affect everyone in the same way.
There’s a chance you will never get the keto flu, or you might want to figure out how to cure it as soon as possible. How long does it take to get over the keto flu?
The symptoms can last anywhere from a few days to a week or two. Here’s how to soothe the situation:
- Regular exercise
- Consume more fats and stack up on the calorie intake
- Increase electrolyte intake with drinks or salted water
A few last words…
Whether you’re new to the ketogenic diet or not, it’s important to be aware of your health and find a blood measure device that will help you with your testing and maintaining a healthy lifestyle.
Measuring ketones is important and only by finding an accurate device that you’re comfortable to use can improve the quality of your lifestyle and safe health monitoring.