How often do you test blood for ketones?

jtkatch

Hi everyone ,

I have been trying this keto way of eating and really enjoying it as I love nuts, avocado etc....I have lost 4 lbs so far in about 3 weeks. Not a lot but hey I am good with slow. I tested my ketone level last week and it was 1.4 which means I am producing ketones , so the questions are:
1- how often should I test?
2- Fasted?
3- After or before I eat?
4- After or before a Workout?

Thank you for helping me out

Sunny_Bunny_

Testing is really just a matter of curiosity.
Now that you know what circumstances created the 1.4 result, you can assume as long as you maintain that lifestyle that you'll always be about that same level.

jtkatch

Sunny_Bunny_ wrote: »

Testing is really just a matter of curiosity.
Now that you know what circumstances created the 1.4 result, you can assume as long as you maintain that lifestyle that you'll always be about that same level.

Do you know if you fluctuate ? What happens when you are ketone adapted?

What happens when you cheat? How quickly does your system bounce back?

Just a few more questions I guess;)

Thank you

Sunny_Bunny_

jtkatch wrote: »

Sunny_Bunny_ wrote: »

Testing is really just a matter of curiosity.
Now that you know what circumstances created the 1.4 result, you can assume as long as you maintain that lifestyle that you'll always be about that same level.

Do you know if you fluctuate ? What happens when you are ketone adapted?

What happens when you cheat? How quickly does your system bounce back?

Just a few more questions I guess;)

Thank you

I don't test blood ketones much because it's expensive. But I test urine fairly often. Just out of curiosity to answer the kinds of questions you're asking. So all of this is based on urine testing
I do fluctuate. Mornings are always the lowest. But still always at least small. Then I hit moderate by the late morning. I only have coffee with mct for breakfast. Sometimes I have several cups and even switch to iced coffee with coconut milk or almond milk. When I drink more coffee, therefore go pee more frequently, I will sometimes barely get a moderate reading or small but if I don't drink as much coffee I tend to stay moderate or hit large. Now, this doesn't mean I'm actually making fewer ketones. I actually suspect it just has to do with how often I'm emptying my bladder.
As far as cheats, I haven't had any times I really considered cheating. I've never eaten bread, pasta or a sugary food. But, I have been curious about alcohol consumption. Last night, I had 3 tequila and club sodas and I also ate 2 lightly breaded (because I removed most of it) fried pickle spears and had my normal small ketones this morning and a 90 blood sugar which is also at the high end of my normal range upon waking. I also slept til almost noon because tequila... lol
So, it may have slightly lowered my ketone production but didn't stop it, at least not for very long. I've been at this for almost 17 months now, so just as my body should be, it's flexible. I have the mitochondria for using fat well established now, so if I did eat cake or pizza, it would only be a temporary lapse in ketone production. Unless it became the norm, my body knows that fat is the main fuel now. It will always seemlessly go right back at it once the glucose is low and the insulin goes back down.
Did you see my post called "For the Data Junky, nerd folks" ? It's discussing this topic and has a great link to interesting info

Sunny_Bunny_

I should add that as far as I know Ive never been insulin resistant. The bounce back may not be as seemless for anyone with that complication because it will take longer for the insulin to come back down.

LowCarbInScotland

I don't test ketones at all. I eat a ketogenic diet to manage my blood glucose, so that's my daily metric. I test my blood glucose 4-5 times a day.

Catawampous

So if you don't test how do you know you are in ketosis? Or is that just a given that once you've managed to get your carbs down to a low level it just automatically happens.

jtkatch

Sunny_Bunny_ wrote: »

jtkatch wrote: »

Sunny_Bunny_ wrote: »

Testing is really just a matter of curiosity.
Now that you know what circumstances created the 1.4 result, you can assume as long as you maintain that lifestyle that you'll always be about that same level.

Do you know if you fluctuate ? What happens when you are ketone adapted?

What happens when you cheat? How quickly does your system bounce back?

Just a few more questions I guess;)

Thank you

I don't test blood ketones much because it's expensive. But I test urine fairly often. Just out of curiosity to answer the kinds of questions you're asking. So all of this is based on urine testing
I do fluctuate. Mornings are always the lowest. But still always at least small. Then I hit moderate by the late morning. I only have coffee with mct for breakfast. Sometimes I have several cups and even switch to iced coffee with coconut milk or almond milk. When I drink more coffee, therefore go pee more frequently, I will sometimes barely get a moderate reading or small but if I don't drink as much coffee I tend to stay moderate or hit large. Now, this doesn't mean I'm actually making fewer ketones. I actually suspect it just has to do with how often I'm emptying my bladder.
As far as cheats, I haven't had any times I really considered cheating. I've never eaten bread, pasta or a sugary food. But, I have been curious about alcohol consumption. Last night, I had 3 tequila and club sodas and I also ate 2 lightly breaded (because I removed most of it) fried pickle spears and had my normal small ketones this morning and a 90 blood sugar which is also at the high end of my normal range upon waking. I also slept til almost noon because tequila... lol
So, it may have slightly lowered my ketone production but didn't stop it, at least not for very long. I've been at this for almost 17 months now, so just as my body should be, it's flexible. I have the mitochondria for using fat well established now, so if I did eat cake or pizza, it would only be a temporary lapse in ketone production. Unless it became the norm, my body knows that fat is the main fuel now. It will always seemlessly go right back at it once the glucose is low and the insulin goes back down.
Did you see my post called "For the Data Junky, nerd folks" ? It's discussing this topic and has a great link to interesting info

Very very interesting!!

I want to thank you very much for taking the time to respond with so much detail. I completely understand where you are coming from. I am using the Prescision for Life glucometer with ketone strips . Meter was free online and if you have a prescription. The ketone strips are expensive (about 2-3$/strip) I also have the strips to test urine.

I too have the bulletproof coffee in the AM and lunch only later on sometimes skipping breakfast. Not hungry. Love that feeling.

Ya I also saw that thread! Reading through it now. Thank you . You were very helpful

jtkatch

Catawampous wrote: »

So if you don't test how do you know you are in ketosis? Or is that just a given that once you've managed to get your carbs down to a low level it just automatically happens.

I actually do test. I have urine strips and I just recently got the ketone strips to use with my glucose reader. I measured 1.4 ketones which according to Dr Jeff Volek you are in ketosis when you read between 0.5-3 (everyone differs but that the range he has seen through his research)

I was just wondering how often people test or should test their urine or blood (blood being most accurate)

LowCarbInScotland

Catawampous wrote: »

So if you don't test how do you know you are in ketosis? Or is that just a given that once you've managed to get your carbs down to a low level it just automatically happens.

My carb levels are very low, so I'm confident that I'm most likely in ketosis, but for me, it's not worth the money for a ketone meter on top of my glucose meter (the urine strips aren't particularly accurate, so if I was going to test, I'd use blood). The fact that my glucose levels are so low (for a diabetic) that I no longer need to take insulin and that my HBA1C continues to fall and is no longer in the diabetic range also suggests that I'm in ketosis. And seeing that the weight is still falling off me is another good indicator.

But my point was that ketosis itself is not the goal of my ketogenic diet, it's the effects of ketosis that I'm after, so as long as those measures are strong, I'm not worried about specifically testing ketones as they're not the metric that's critical for me. But I am very obsessive about the metrics that I do use to assess my health

Sunny_Bunny_

Catawampous wrote: »

So if you don't test how do you know you are in ketosis? Or is that just a given that once you've managed to get your carbs down to a low level it just automatically happens.

Basically, if you eat at least less than 100g carbs a day you will be in ketosis at least some of the time every day. Assuming you're not insulin resistant as that can affect your protein to glucose conversion (GNG gluconeogenesis) and keep insulin higher than might allow ketosis to happen. This is why you hear about keeping protein lower. This really only applies for insulin resistance though. In those cases the carbs may need to be lower as well as protein.
Anyway, a big point that should be made is that in regards to weight loss, being in ketosis all day, every day isn't necessary. If your goal is to achieve full time ketosis, it's generally got more to do with mental performance, therapeutic treatment of some sort or athletic performance. It won't make a person lose weight any faster to achieve higher test results or full time ketosis status.
I want to maintain ketosis full time because I feel the most normal and healthy this way. I have ADHD and have cut back my stimulant medication because of maintaining ketosis and I would love to cut it back even further one day. So I'm a keto lifer.

Catawampous

^^ That is so cool! That's what I was trying to ask in essence. If there's other things that tell you you are in ketosis. I know those test strips and meters can get pricey.

It must make you feel very good about the choices you've made in your way of eating. Affirmations

RalfLott

jtkatch wrote: »

Catawampous wrote: »

So if you don't test how do you know you are in ketosis? Or is that just a given that once you've managed to get your carbs down to a low level it just automatically happens.

I actually do test. I have urine strips and I just recently got the ketone strips to use with my glucose reader. I measured 1.4 ketones which according to Dr Jeff Volek you are in ketosis when you read between 0.5-3 (everyone differs but that the range he has seen through his research)

I was just wondering how often people test or should test their urine or blood (blood being most accurate)

If you're already onto Volek and Phinney, you're headed down the right path (IMHO).

I'm guessing you may find the most specific discussions in their Art and Science of Low Carbohydrate Performance, if you haven't already checked.
Keep us posted on whatever conclusions you come to, eh?

jtkatch

Sunny_Bunny_ wrote: »

Catawampous wrote: »

So if you don't test how do you know you are in ketosis? Or is that just a given that once you've managed to get your carbs down to a low level it just automatically happens.

Basically, if you eat at least less than 100g carbs a day you will be in ketosis at least some of the time every day. Assuming you're not insulin resistant as that can affect your protein to glucose conversion (GNG gluconeogenesis) and keep insulin higher than might allow ketosis to happen. This is why you hear about keeping protein lower. This really only applies for insulin resistance though. In those cases the carbs may need to be lower as well as protein.
Anyway, a big point that should be made is that in regards to weight loss, being in ketosis all day, every day isn't necessary. If your goal is to achieve full time ketosis, it's generally got more to do with mental performance, therapeutic treatment of some sort or athletic performance. It won't make a person lose weight any faster to achieve higher test results or full time ketosis status.
I want to maintain ketosis full time because I feel the most normal and healthy this way. I have ADHD and have cut back my stimulant medication because of maintaining ketosis and I would love to cut it back even further one day. So I'm a keto lifer.

You are correct in all points. I keep my carbs under 50/day and net arbs equal about 2o or so. Looking forward to seeing some weight loss though. I have lost 4 lbs in 3 weeks. I do enjoy the keto way so I will continue. Maybe I will check levels once a week for curiosity. I do enjoy Dr Volek and will continue reading and learning.

Thank you for all you info it is so valuable hearing different perspectives. It in the end everyone is saying basically the same thing . I will keep you posted.

RalfLott wrote: »

jtkatch wrote: »

Catawampous wrote: »

So if you don't test how do you know you are in ketosis? Or is that just a given that once you've managed to get your carbs down to a low level it just automatically happens.

I actually do test. I have urine strips and I just recently got the ketone strips to use with my glucose reader. I measured 1.4 ketones which according to Dr Jeff Volek you are in ketosis when you read between 0.5-3 (everyone differs but that the range he has seen through his research)

I was just wondering how often people test or should test their urine or blood (blood being most accurate)

If you're already onto Volek and Phinney, you're headed down the right path (IMHO).

I'm guessing you may find the most specific discussions in their Art and Science of Low Carbohydrate Performance, if you haven't already checked.
Keep us posted on whatever conclusions you come to, eh?

I will definitely keep you posted. Decided to test once a week or so just to check in. I will check Dr Phinney and keep learning. Thank you so all your insight! Love this groups:)