Measuring Ketones: What You Need to Know
Knowing how to make your body enter ketosis is not enough. You must know how to measure ketones to ensure whether your body has entered ketosis.
Ketosis refers to a state in which the liver produces ketones to shift the metabolism of the body away from carbs. It causes the body to use fat for fuel. Ketones in your body are indicators of lipolysis. They are definite evidence of ketosis. In fact, ketosis is an excellent way to lose weight and help you manage or treat several diseases.
In general, your body produces three types of ketones including:
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Acetone
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Acetoacetate
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Beta-Hydroxybutyrate (BHB)
You can estimate the amount of carbohydrates to enter ketosis by using:
Ketone Meter – One of the accurate ways to measure ketones in your body is to use a blood ketone meter. The BHB levels in your blood tell you the number of ketones you have in the fuel tank. However, the meter doesn’t measure the metabolic usage of these bodies.
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Urine Strips – While urine detection strips, ketostix, and uriscan don’t give you accurate results as other methods, they can be useful in the initial phase of your keto diet.
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You can use them to assess the carb levels in the body. The urine keto strips measure acetoacetate levels (excess ketones that the body doesn’t utilize and excrete through urine).
Generally, your body's concentration of ketones is low in the morning, but increases in the evening.
Tips to Measure Ketones
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Choose a fixed time to measure ketones and keep it consistent.
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Avoid measuring your ketones concentration after workout. They may decrease when glucose level increases in your body. Measuring ketones after exercise will not give you representative numbers.
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If you see a fluctuation in the results, it may be because of changes in your hormone levels. Don’t give up!
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The amount of your fat intake can also affect the ketones levels in your blood. If you eat a high-fat meal, you may see a higher concentration of ketones in the body. Add coconut oil to your diet to boost ketones. You can also include fat bombs into your diet to improve your fat intake on a keto diet.
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An extensive aerobic workout may help your body deplete glycogen stores. It may help your body enter ketosis faster.
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"Fruity" breath of ketones is unpleasant for many people. You can avoid this by drinking a lot of water and mint tea. Eating electrolytes-rich foods can also help.
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Avoid chewing mints and gums, as it may have hidden carbs that affect ketosis.
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Increase electrolyte intake in your diet, especially potassium. You may lose some potassium and sodium when switching to this low-carb diet.
Summing Up
In conclusion, measuring ketones is essential when you’re on the keto diet. The tips mentioned above will help you get accurate results to keep track of ketones concentration.
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