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what is the optimal range of ketones for being in a nutritional state of ketosis when you’re testing your ketone levels where are you landing and is it where you should be well here’s the thing first off it’s important to know that everybody responds to ketosis a little bit differently some people are heavy fat oxidizers which mean they get into ketosis very easy and their ketone levels get up in the higher range very easily some people have to work a little bit harder but it doesn’t necessarily mean that you’re not getting the benefits of ketosis it just means that you have less flowing around in the blood at a given point in time personally I don’t get into super super deep ketosis I never really have my wife on the other hand two days in ketosis and she’s reading high levels on a ketone meter so there’s a few ways that we can test them to lay them all out for you really quick you can test the urine strip you can test with a breath meter or you can test with the blood meter by far the most accurate way is to utilize a blood meter simply because you’re actually pulling straight from your blood you’re getting straight beta-hydroxybutyrate readouts from the blood urine strips are great too but they’re really only effective when you first start simply because they measure acetyl acetate and they measure excess ketones so that means if your body becomes efficient at utilizing ketones you’re not going to register on a urine strip anymore they are really good in the beginning because your body is creating so many it’s kind of inefficient so that allows us to understand that as you get deeper into ketosis or you do it for a longer period of time you might not create as many ketone bodies as you did right at the very beginning so now that’s off the table let’s go ahead and get right to how this system works when you use a blood ketone meter you will find that you have a readout that’s generally anywhere between zero and three okay but I have a lot of people that come to me that say they’re not getting into a deep ketosis state they’re staying at like 0.1 or 0.2 well here’s the thing if you are below a 0.5 on a blood ketone meter you are barely in ketosis some people will say you’re not in ketosis at all but that’s not true you’re in ketosis you’re creating ketone bodies and they’re registering in the blood you’re just not in the optimal range now what could actually be happening when you’re in this range it could be a number of things the most obvious one is your carbohydrates are a little bit too high okay but the second one is your fats aren’t high enough okay believe it or not if you’re not getting to the state of ketosis that you want to be and your fats just might not be high enough so you don’t have the ability actually create the ketone bodies as much as you would like to so increase the fats and it can help a lot the other thing is if you test it first thing in the morning you might find that your ketone levels are significantly lower my ketone levels are lower in the morning than they are later in the day and this has to do with a natural rise of blood sugar that happens in the morning your body creates more glucose in the morning whether it’s creating it from muscle creating it from carbohydrates that you eat or creating it from protein that you eat it just creates more in the morning so your ketone levels in the morning will generally be lower additionally if you test it after exercise you might find that your ketone levels are lower than what you want simply because your body has already burned through the fat and it starts breaking down protein that you’ve eaten or sometimes even breaking down a little bit of a protein that you have in your body doesn’t mean you’re wasting muscle it just means your body is recruiting different sources and aminos to create sugar which leads me to the next one the most important one if your ketone levels are not getting where you want them there’s a good chance that your protein intake is too high if you have too much protein your body takes those amino acids and converts them through gluconeogenesis into a sugar that is a big problem for a lot of people I see a lot of people that cut their protein intake down and then all of a sudden their ketone readings go up now it is exceptionally important to test periodically throughout the day and that’s exactly why using a blood meter is important because you can get a solid readout of where you are at I always use keto mojo because they’re awesome and because they also help sponsor this channel which makes it very very easy for me to get you a lot of data okay but next up I want to talk about what the optimal range is okay this optimal range is supposedly going to be anywhere from one to three I’m gonna say on the record here that I think that between 1 and 1.5 is sort of the optimal state that means that you’re producing enough ketone bodies to truly get the result that you want but you’re not having too much you see if you start having too much in the way of ketones that might mean that you’re not active enough it might mean that your body isn’t utilizing the ketones properly so you’re creating a lot of them it’s not gonna do anything bad for you if you’re a nutritional state of ketosis and your ketone levels are high but it just means that you’re probably not giving your body a chance to utilize stored body fat a little bit more so here’s what’s really interesting when your body is using only stored body fat as it’s preferred ketone source at a certain point in time you’ll find that your ketone bodies are usually in the one millimole per liter range but if you increase your fat intake a lot that’s when you get deeper into ketosis you’re not gonna see like a 3 or a 4 millimoles per liter just when you’re fasting because it doesn’t accelerate that fast with just your body fat you’re only gonna get there if you’re consuming a lot of fat or you’re in a deep deep deep starvation mode or ketoacidosis if you’re an actual diabetic or type 1 diabetic so what does that mean it means that if you have too high of ketone levels while you are in a nutritional state of ketosis your calories are probably too high you can probably stand to back off the fat so you give your body an opportunity to use the stored body fat let me rephrase this a little bit simpler when you’re in ketosis you want to get your body used to using fat as a source of fuel and you do that by priming it with lots of dietary fat that gets your ketone levels nice and high then you temporarily deprive yourself of dietary fats so that your body has no choice but to seek out and crave fat from your body tissue that’s when you start burning fat and having cosmetic results with ketosis and that happens at that one millimole range so don’t get discouraged if you’re at the 0.5 0.7 or even just the 1 millimolar range you’re fine you’re still in a nutritional state of ketosis you just might find that you don’t get the crazy cognitive benefits until you’re at about 1.5 millimoles per liter but how can you get your ketone levels up a little bit more if you’re sitting in that 0.2 0.3 range all the time well again first thing that I think you should do is actually increase your fats before you think about decreasing carbs I think you should focus on the fats first because chances are you’re doing okay with the carbohydrate thing a lot of frustration comes with people that know they’re doing a good job but they don’t know why they’re not in a deeper state of ketosis up the fats the other thing is back off the exercise a little bit this is something that I used to do way too much of when I was a state of ketosis your body is using ketones which means it’s optimized for endurance work if you are doing a lot of high-intensity interval training or you’re doing lot of anaerobic work your body’s gonna have no choice but to try to create glucose to fuel those activities so it’s getting used to creating glucose therefore it’s breaking down protein and it’s creating sugar somehow again not saying you’re gonna waste away but you are gonna get yourself kicked out of ketosis or in a lower state of ketosis so I highly recommend that you measure whenever possible we have a saying here in business and that’s in god we trust’ everything else give me data so as always keep it locked in here on my channel if you have ideas for future videos make sure you hit them below or if there’s any kind of testing you want me to do on myself using blood meters and using different foods and different activities let me know I’d love to try them out I’ll see you soon
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Ketosis: What is the Best Ketone Range for Fat Loss- Thomas DeLauer…
Ketone Ranges Overview:
-Below 0.5 mmol/L is not considered ketosis
-Between 0.5-1.5 mmol/L is light nutritional ketosis
-Around 1.5 – 3 mmol/L is optimal ketosis and is ideal for fat loss
-Over 3 mmol/L do not mean better or worse results than being at the 1.5-3 level
-Between 0.5 & 3 mmol/L
**Nutritional Ketosis = 1.5-3 mmol/L, which is the optimal range for fat burning**
-Ketones in the 1-3 mmol/l range are not acidifying the body
-Over 3 mmol/L
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. The levels can build up to a state that is highly toxic. If someone is in this state, they are usually accompanied with excessive thirst and urination, hyperglycemia, pain, nausea, and deep, labored, gasping breathing (2)
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 /