Keto Diet Guide: How to Measure your Ketones Properly

Keto Diet Guide: How to Measure your Ketones Properly

Keto Diet Guide: How to Measure your Ketones Properly

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when it comes down to finding if you’re getting the most out of Quito you have to look at the data okay everything on this channel is about looking at science and looking at data whether it’s peer-reviewed science or science of yourself and understanding the data of yourself so that you could make the best decisions so I want to give you the tools to truly know what the best key tone range that you should be in is but also how you should go about testing so we’re gonna break down the different kinds of key tones and how you test them but we’re also going to break down what the optimal key tone range is depending on who you are and what kind of activity you’re doing so let’s go ahead and get down to the science hey if you didn’t know already you are watching the Internet’s a leading performance nutrition and fat loss Channel so we’ve got keto content fascinating content and a bunch of other content in between a new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time ok so first off we have to take a look at the three different ketone bodies and give a quick overview of how they’re measured because this is very very very important if you want to have success and you want to lose fat or just feel good on the keto diet I mean very important we have acetoacetate we have acetone and we have beta hydroxy butyrate now all three of these ketones are created in the liver from fatty acids so fat gets mobilized it goes to the liver and it goes through ketogenesis and creates ketone bodies okay same process pretty much for all three of them but once they leave the liver they have very different roles within the body ok acetoacetate is really one of the first ketones that’s produced unfortunately it doesn’t do a whole lot within the body you see it has a very low molecular weight so it’s density its ability to actually do things within the cells isn’t all that much so that’s not one that we really want to pay too much attention to it’s just not that important at least right now the research isn’t showing that it’s not important okay then we have acetone acetone is almost a byproduct ketone okay it’s a ketone that we measure with our breath maybe you’ve seen those breath meters like key tonics and stuff like that the problem is the acetone doesn’t really do anything in our body you see acetoacetate at some point which is the first ketone I mentioned sort of self-destructs it’s kind of fragile and it has to do again with its low molecular mass so it ends up being fragile and it breaks down that breakdown actually can create acetone an additional ketone body which we just expel so that acetone isn’t showing to do a whole whole lot now then we have beta hydroxy butyrate okay beta hydroxy butyrate is the primary ketone body it has a large molecular mass they were looking about ten point four grams per deciliter okay so it’s a pretty big molecule overall meaning that’s the one that’s gonna give us the energy that’s we want to pay attention to here’s the big problem most people measure with a urine strip why because they’re cheap and you can go to CVS and get a simple urine strip urine strips measure acetoacetate okay so that acetoacetate isn’t that important but the other thing that the urine strips measure is they measure excess acetoacetate because it’s already leaving through the urine so what ends up happening is we create these ketones and then whatever we don’t use goes into the urine is passed through and sometimes they’re reabsorbed but acetoacetate pretty much just goes on out through the urine so whenever your yours from those urine test strips it’s a pretty clear indicator that we’re just wasting ketones if it’s registering ketones on it so not the best most accurate way to measure then of course when it comes down to the actual acetone breath testers those are widely inaccurate unless you’re spending like seven or eight hundred dollars on a super high grade one but even then you’re not getting the true accuracy that you need but by and large the acetone is just not an important thing to measure it’s sort of a byproduct you want to be measuring the beta hydroxy butyrate so when you’re looking at millimoles per liter like you see these numbers thrown out there like where should I be one millimole per liter at 1.5 millivolt per liter what they’re looking at is the millimoles of the total amount of beta hydroxy butyrate that’s in the blood now there’s a conversion value if you wanted to take a look at grams for dekaliter or milligrams for dekaliter but the fact is is looking at at millimoles per liter it’s just the simple way to do it now what we want to do is we want to determine what the best ketone range is for your given goal now I will say first and foremost before I go on in this video that when it comes down to measuring your ketone levels make sure you’re using the keto mojo meter okay these guys are awesome you’ve probably seen me all over their page before because I do a lot of content for them but if you’re going to measure your ketones don’t be measuring with a urine strip don’t be measuring it with a breath meter literally go straight to the source and use a blood meter if you’re serious about trying to determine where you were at from a ketone standpoint you want to be using a meter that’s actually truly approved and use not just by the keto community but by the medical community as well because honestly you have to be your own science experiment in some ways and you have to be your own advocate but the nice thing about keto mojo is they’ve also got ketones strips that are literally only a buck apiece so they’re the least expensive ketone strips that are on the market normally that’s the main reason people don’t want to test their blood is because it gets expensive but if you start doing some research on yourself and you have strips that are affordable you can get lots of different data points and that’s what I’m gonna get to in just a second where you can test at different times of the day to determine where you are with different instances like when you exercise etc etc so the cool thing is since I know these guys so well they’ve been to my office they’re good friends of mine in fact Dorian who is actually the owner of keto mojo literally is in the same town that I grew up in so because they’re good friends of mine that given all my fans at discount down in the description so make sure you check them out also huge thank you to keto mojo for helping me keep this content free by sponsoring this video all right so now let’s talk about where you need to land in terms of your ketone range so first and foremost generally speaking 0 to 0.5 millimoles per liter on a mojo meter or a blood meter in general is going to mean that you’re not really in ketosis do you see what happens is we actually create ketone bodies in between our meals to like whenever we go a period of time without eating we have a certain degree of ketogenesis that is occurring ketogenesis which is the creation of ketones does it only happen when you’re in a nutritional state of ketosis is it does happen to a small degree at other times too so you might find that you’re not even in Quito but you measure your ketone levels and they end up still showing like Oh point one point two well that’s because you still create some ketones and doesn’t necessarily mean your nutritional ketosis so by and large zero point five and let’s just kind of disregard 0.5 to 1.5 millimoles per liter is considered light nutritional ketosis now full disclaimer these numbers are based upon just general homeostasis and just going through the day okay they’re not taking into account any extreme situations like exercise I’ll touch on that in a minute so when you’re just chilling going through the day this is where you want to land 0.5 to 1.5 is light nutritional ketosis which means you are tech in ketosis but you’re not creating a lot of ketones okay so what it usually means is that in this case you might have a tad too much protein and not enough fat going in okay I will say this and be fully transparent protein will not completely kick you out of keto unless you went completely overboard but too much protein can bring your ketone levels down simply because it does go through gluconeogenesis so if your goal is to get the highest amount of ketones possible then you may want to be a little bit concerned with your protein intake but if you’re just looking at it from overall just good health I wouldn’t be too concerned about it but again that’s we’re using a meter like the keto mojo meter comes in handy because you can see where you land at different times of the day and see who you are as an individual with your ketone levels okay so then let’s talk real quick about what the optimal range is by and large 1.5 millimoles per liter – 3 millimoles per liter is considered the optimal range for just hanging out ok so if you’re just going through the day sitting at your desk walking around this is where you want to land this means that you’re creating enough ketones to be in a good spot you’re burning good fat your brain has good energy your cells have just enough ketones things are rocking and rolling and this is where you should be for the most comfort now I will say some things change and I’ll talk about that in a second like if you’ve been fat adapted for a while etcetera etc let’s quickly talk about if your 3 millimoles and up though if you’re showing 3 millimoles per liter end up it’s not a bad thing ok but what it generally does mean for most people and again I say that with a grain of salt most people it means that you’re not eating enough food ok it means that you’re going into kind of a starvation mode a little bit so your body’s ramping up the ketone production there’s no need to get super high with your ketone levels like you don’t need to get them up that pie and honestly if you just keep it at 3 or less you’re in good shape now if you are a type 1 diabetic if you’re over 3 millimoles you just want to be a little bit careful you want to make sure you’re still taking your insulin talking to your doctor ketoacidosis does not occur until we’re talking like 1012 honestly much higher than that in terms of millimoles per liter so you’re not going into ketoacidosis if you’re at 3 to 5 6 7 8 9 ok don’t even worry about it that just means that you might be a little bit too hungry you might need to increase your calories increase your protein and take a little bit especially if you’re working out a lot alright let’s talk real quick about fat adaptation for a sec recent studies are showing now that the body has the ability to actually use plain fats free fatty acids not ketones free fatty acids as a direct fuel source for skeletal muscle in some situations so what that means is as the body becomes fat adapted but body has the ability to take fat and not necessarily convert it into ketones it goes through another metabolic process in the liver that quite frankly is even more metabolically expensive but that doesn’t really matter what a meaning is that those fats can fuel muscle fiber muscle tissue which means that the body may not have to produce as much ketone during that time so what does that mean to you it means that when you’re exercising and your fat adapted you’ve been doing keto for a while do not be alarmed if your ketone levels go down one of my favorite things to do is to measure my ketones in the middle of a workout or in the law in middle of a long run like I’ll stop and I’ll keep it with me in my little belt or whatever okay that’s perfect because it tells me how fat adapted I am I really get a good reading there if my ketone levels are dropping you know when I’m doing a higher intensity activity it usually makes sense it usually means that my body is starting to go through a little bit more that quarry cycle or that lactate cycle where it’s actually creating more energy that way the point of me telling you this is I have a lot of people hitting my contact us form I have a lot of people hitting my email asking me about this saying my ketone levels are getting lower and I’m eating more fat what’s happening you’re getting fat adapted and your body is becoming more efficient okay doesn’t have to produce as many ketones to actually have the same effect so at that point in time your ketone levels are less important they don’t have to be as high you just want to make sure that you’re above that 0.5 mark so if you’re coming down to like 0.7 0.8 I think that’s perfectly fine if you’ve been exercising and there’s a reason for it but again that’s why you want to measure you want to get multiple data points and then you can test it out with different kinds of food now the other thing that I want you to do is I want you to try testing your blood ketone levels right after a meal and see what happens usually if there’s protein in the meal you’re gonna see your ketone levels drop one thing to make very very very clear is that your blood sugar levels your blood glucose levels never go down to zero we still want blood sugar guys it’s a common misconception and I’ve done videos on it glucose in your blood ketones in your blood they’re going to happen simultaneously it’s not one or the other okay but the cells will preferentially use ketones if they’re available so they’re still both in the system so what we want to make sure of is we don’t want our blood glucose to go super super low we want it to stay nice and even so what you’re gonna find is when you are eating you still have a little bit of a rise in blood sugar so don’t be alarmed if your blood sugar goes up and your ketone levels drop and again it’s really important for me to mention that the keto mojo meter also allows you to test your glucose readings so if you wanted to you could test your ketones and then see where your glucose levels are at and you can start getting really advanced and start looking at sort of the crossover and where those need to be I’ll do another video on that because it’s a very complex topic looking at where your glucose needs to be in relation to your ketones but by and large this is the gist of it try to find yourself in that 0.8 category to 3 if you’re really doing keto for a long period of time with 1.5 to 3 being the optimal range altogether now when you’re doing longer distance runs let me tell you this is that you’re gonna find in the beginning your tea tone levels go up but towards the end of the run your ketone levels will go down more on this later when I do an endurance video as always make sure you keep it locked in here on my channel and a huge huge thank you to keto mojo for helping make this channel possible and for giving everyone a great deal I’ll see you guys in the next video

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Keto Diet Guide: How to Measure your Ketones Properly

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Ketone Ranges Overview

Below 0.5 mmol/L is not considered ketosis – at this level, you’re far away from maximum fat-burning

Between 0.5-1.5 mmol/L is light nutritional ketosis – you’ll be getting a good effect on your weight, but not optimal

Around 1.5 – 3 mmol/L is what’s called optimal ketosis and is recommended for maximum weight loss

Values of over 3 mmol/L aren’t necessary – that is, they will achieve neither better nor worse results than being at the 1.5-3 level

Higher values can also sometimes mean that you’re not getting enough food. For type 1 diabetics, it can be caused by a severe lack of insulin

Below 0.5 mmol/L

If you’re readings are too low you may need to avoid all obvious sources of carbs, but also to be careful with your protein intake

Excess protein will converted into glucose in the body – large amounts of protein can also raise your insulin levels somewhat, which compromises optimal ketosis

Between 0.5 & 3 mmol/L

Nutritional Ketosis

**1.5-3 mmol/L is the optimal range for fat burning**

Known as nutritional ketosis, a state where the body is using ketones as a fuel source efficiently and safely

In individuals without diabetes or in those with controlled diabetes, having insulin on board to maintain healthy blood sugar levels keeps ketone production in the safe range

This is achieved by reducing carbohydrate-intake to below 50 grams, because when glucose from food is limited, but blood sugars are still in a healthy range and enough insulin is present, the body will begin to burn body fat for fuel instead, producing low levels of ketones in the bloodstream

Ketones in the 1-3 mmol/l range are not acidifying the body

Over 3 mmol/L

Starvation Ketosis

Starvation ketones are simply the result of not eating enough food over the course of several hours

Ketoacidosis

Because ketones are acid substances, high ketone concentrations in the blood may create acidosis

Ketoacidosis, commonly referred to diabetic ketoacidosis, is a very dangerous state where an individual with uncontrolled diabetes is effectively starving due to lack of insulin

In normal individuals, or those with well controlled diabetes, insulin acts to cancel the feedback loop and slow and stop the overproduction of ketones (insulin has a suppressant effect on ketone production)

Without this feedback loop, dangerous levels of ketones build up, acidifying the body

References

1) Pmhdev. (n.d.). Ketone monitoring and management of diabetic ketoacidosis (DKA) – Type 1 Diabetes in Adults: Diagnosis and Management – PubMed Health – National Library of Medicine – PubMed Health. Retrieved from
2) Vieira, G. (2017, July 15). Why DKA & Nutritional Ketosis Are Not The Same. Retrieved from
3) L, L. (n.d.). Ketone bodies: a review of physiology, pathophysiology and application of monitoring to diabetes. – PubMed – NCBI. Retrieved from
4) What’s a Keto Blood Test And Do You Need One To Succeed? (2018, December 20). Retrieved from t

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