Do you monitor Blood Ketones? What have you learned?
delta229
Posts: 29 Member
Being that I have a degree in Medicine and work part time as an Emergency Medical Instructor, I find the science side of Keto very interesting. I keep daily Blood Sugar and Keto readings. I am keeping the data in a log and working on charting them to gain a better understand of my own bodies reaction to food. I very accurately weigh and log my food so I can correlate the data on a weekly basis as to how it relates to weight loss.
Are there other members of this group who monitor and track the data. Even in a simple form? I would love to know what you have learned from the data! I feel that each person has different requirements and am curious as to how you are impacted by your food choices. Sharing the macros that work for you would be of interest as well.
I hope everyone had a great holiday season and look forward to a New Year!
Are there other members of this group who monitor and track the data. Even in a simple form? I would love to know what you have learned from the data! I feel that each person has different requirements and am curious as to how you are impacted by your food choices. Sharing the macros that work for you would be of interest as well.
I hope everyone had a great holiday season and look forward to a New Year!
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I was just logging on to ask the same question, actually. I just bought a Nova Max and started using it a few days ago. I am only on week 5 of low carb/high fat so I'm not sure I'm totally keto adapted. I plan on checking my ketone levels in the morning and evening until I have a grasp of what is going on. I have checked blood sugar levels a few times as well, they have been pretty low.
I have been very surprised how low my readings have been. I eat high fat and lately my protein hasn't been exceeding 60-70 g per day. Net carbs are always under 20. Last night after a meal of salad and ribs my ketone level was .1. However, I ate half of a quest bar yesterday afternoon and I think I am one of those whose body cannot handle "fake" sugars and sugar alcohols. In fact, every time I eat some, even in small quantities, I get super hungry and/or an upset stomach or digestion. I can tell by my physical response that these things are not good for my ketone levels/blood sugar/insulin response.
So, I am cutting all that stuff out completely, even the quest bars. I decided last week to stop the splenda and erythritol. Jury is still out on a few drops of stevia here and there.
This morning my fasting ketone was .5. The highest I've seen so far is .7. I'm really hoping I can get my levels up more, not sure how to do that besides the above mentioned changes. Maybe I need to just give it a little more time, since I'm just starting my 5th week.
If you would like to friend me that would be cool and we can keep tabs on this
Anyone else, too! I don't have any friends, yet, and I want to stick to people who understand this way of eating. 0 -
I've only been testing blood ketones for 2 weeks, so these are superficial findings. I can eat a tonne of fat, my body will produce lots of ketones, and I can gain weight. Another finding, once you've established a good ketosis baseline, become keto adapted, if you have one off meal then fat fast the next day you can re establish ketones very quickly.
My findings boil down to: ketones are made from fat, either injested or body fat.0 -
Have you read Jimmy Moore's n=1 nutritional ketosis experiment? He did daily blood ketosis readings for a year while doing LCHF. Interesting stuff.
http://livinlavidalowcarb.com/blog/jimmy-moores-n1-experiments-nutritional-ketosis-day-331-360/18365
I'm not doing regular readings these days - but for me it was very helpful early on to better understand what worked for me and what did not.0 -
Thanks for the link. I browsed it but will read more in depth when I have time. I'm still getting pretty low readings despite upping my fat and decreasing protein. I'm also at a three week plateau. Lost my first two weeks and have been sitting still since. I've also developed terrible heartburn which I've only had in the past when I was pregnant (no, I'm not) And I've been getting horrible heart palpitations despite potassium and magnesium supplementation, plus lots of light salt and broth. Getting a bit discouraged.0
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Some real world data: fasting BG 84mg/dL and TC 336mg/dL HDL>100mg/dL (I went above the instruments limit of detection for HDL, so LDL could not be measured)...rather interesting data from ketosis but I'm sure that doing tons of endurance/cardio training may be muddying the waters.
I have not used ketostix to confirm ketosis, but a much simpler way is to just go by BM changes or have someone smell your breath for a "fruity" smell0 -
Very interesting. I used to do the Ketostix thing, and was confused my the numbers (or I should say colours) changed without logical reason behind it. So I bought a meter and started testing my blood ketones. It helped me confirm that I was indeed in ketosis (phew!) but, I haven't continued to regularly poke myself and testing like you do (the finger pricking thing really turns me off).
I am consistently losing 1 lb per week, if that starts to plateau, I will then resort to exactly what you are doing to get better weight loss. For now I'm ok with keeping the needle away from my fingers!0 -
Agreed! The urine sticks are misleading. Even though I test daily with a meter I still use the sticks just as an aid in correlating the results. When I am not in Fasting, my Ketones stay around 1.6 to 1.8. At that level my food intake is good and I'm a happy camper. Currently I am fasting, for several reason (With the exception of around 50 kcals or less) and my Ketones stay at about 2.6 with the urine strips as dark as they will go. I learned a long time ago that I am calorie sensitive in addition to carb sensitive. Normally I stay around 1400 kcals and 5 grams of carbs or less. At that rate I can loose around 2.5 pounds a week. If my calories drift up much, my weight loss goes down. Once I come out of this fast, with a clean slate, I am going to very closely study what I eat and how it affects all my markers. I have the advantage of reading all of my vitals and having lab work done at no charge. This is all about understanding my own physiology and how my body handles food.0
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What type of blood ketone monitors do you guys use? It is expensive? It is over the counter device? or need prescription to buy one?
I have positive reading on ketostix for like 6+ months and I barely lost any weight. The reading also doesn't seem to have any correlation to my carb intake.0 -
Agreed! The urine sticks are misleading. Even though I test daily with a meter I still use the sticks just as an aid in correlating the results. When I am not in Fasting, my Ketones stay around 1.6 to 1.8. At that level my food intake is good and I'm a happy camper. Currently I am fasting, for several reason (With the exception of around 50 kcals or less) and my Ketones stay at about 2.6 with the urine strips as dark as they will go. I learned a long time ago that I am calorie sensitive in addition to carb sensitive. Normally I stay around 1400 kcals and 5 grams of carbs or less. At that rate I can loose around 2.5 pounds a week. If my calories drift up much, my weight loss goes down. Once I come out of this fast, with a clean slate, I am going to very closely study what I eat and how it affects all my markers. I have the advantage of reading all of my vitals and having lab work done at no charge. This is all about understanding my own physiology and how my body handles food.
That is awesome! Hopefully you can share or publish that info.0 -
What type of blood ketone monitors do you guys use? It is expensive? It is over the counter device? or need prescription to buy one?
I have positive reading on ketostix for like 6+ months and I barely lost any weight. The reading also doesn't seem to have any correlation to my carb intake.
I got mine at the pharmacy, no prescription needed. You can also get them on the internet, both meters and testing strips.0 -
I use a "Precision Xtra". The meter can be had for free. It comes with glucose strips and a lance. The Keto strips are pricey but they are less than two bucks each from Universal Drugstore in Canada. The service is great. Delivery takes about two weeks depending on customs.0
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I will publish what I learn. I will be breaking fast on an ultra low calorie type of diet so I can monitor and correlate the results. Daily my kcals will ease up as I add new foods.0
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I am not a great data collector: I abhor routine and rigid demands. I do, however watch my blood ketones. However, I have not much more than an elementary understanding of what is going on. So, I don't know I offer much help to you.
That said, my ketone readings are generally high. This week alone I produced a 5.5 mM and a 5.7mM. Yesterday I overindulged in carbohydrates (69g gross carbs) and this morning still had a 1.9 mM ketone reading. Meanwhile I typically have low blood sugar. It is not unusual for my morning blood sugar readings to be in the 50s. Side note: I have checked this with a doctor, so I know I am ok.
What I don't understand is what does this mean to me? Does it mean that my body can tolerate more carbs and be fat adapted? I would love to find the person who can explain some of this to me.0 -
I am not a great data collector: I abhor routine and rigid demands. I do, however watch my blood ketones. However, I have not much more than an elementary understanding of what is going on. So, I don't know I offer much help to you.
That said, my ketone readings are generally high. This week alone I produced a 5.5 mM and a 5.7mM. Yesterday I overindulged in carbohydrates (69g gross carbs) and this morning still had a 1.9 mM ketone reading. Meanwhile I typically have low blood sugar. It is not unusual for my morning blood sugar readings to be in the 50s. Side note: I have checked this with a doctor, so I know I am ok.
What I don't understand is what does this mean to me? Does it mean that my body can tolerate more carbs and be fat adapted? I would love to find the person who can explain some of this to me.
Have you read the book art and science of low carbohydrate performance by volek and phinney?0 -
I am not a great data collector: I abhor routine and rigid demands. I do, however watch my blood ketones. However, I have not much more than an elementary understanding of what is going on. So, I don't know I offer much help to you.
That said, my ketone readings are generally high. This week alone I produced a 5.5 mM and a 5.7mM. Yesterday I overindulged in carbohydrates (69g gross carbs) and this morning still had a 1.9 mM ketone reading. Meanwhile I typically have low blood sugar. It is not unusual for my morning blood sugar readings to be in the 50s. Side note: I have checked this with a doctor, so I know I am ok.
What I don't understand is what does this mean to me? Does it mean that my body can tolerate more carbs and be fat adapted? I would love to find the person who can explain some of this to me.
Have you read the book art and science of low carbohydrate performance by volek and phinney?
Yes, I have read that book, but it does not tell me what it means to regularly produce high ketone readings in regards to carbohydrate consumption. I do not have an overall understanding of how to interpret my results, which is why I posed the question here
"What I don't understand is what does this mean to me? Does it mean that my body can tolerate more carbs and be fat adapted? I would love to find the person who can explain some of this to me."
Any help or explanation is appreciated.0 -
I just received a monitor, still waiting on the strips to arrive. I plan to start testing regularly so I can get my body fat percentage down to 10 - 12% by late spring.0
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I can't really answer your question but I, too, have low blood sugar on this diet. It's generally 70-80, and I've seen a reading in the 50's after eating protein powder. How do you feel when you are in the 50's range? I was very, very tense and grumpy and anxious and disoriented. I can't imagine waking up to that kind of feeling every day, I hope you don't feel it like I do with that low number 0
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I can't really answer your question but I, too, have low blood sugar on this diet. It's generally 70-80, and I've seen a reading in the 50's after eating protein powder. How do you feel when you are in the 50's range? I was very, very tense and grumpy and anxious and disoriented. I can't imagine waking up to that kind of feeling every day, I hope you don't feel it like I do with that low number
I have no symptoms with my readings, mornings are typically my best time. In fact, I have gone on five mile runs with a 50 blood sugar reading. All of this is so new to me, that once I realized a 50 could indicate hypoglycemia, I immediately went to a diabetic specialist. She said that on occasion, to test equipment, she will wear the monitors they use on patients and that at times she will get a 40 reading without symptoms.
On a side note, I did read on one keto site that a low blood sugar reading may be the part of the process of the body's transition into fat burning. During that period of time when your body is low on carbohydrates but hasn't yet become fully fat-adapted.
"This type happens during the first several weeks of carb reduction because the body has not had time to create the enzymes or metabolic state to burn internal fat stores for fuel. Basically there is a gap in the amount of carbohydrate available for fuel, and the process of accessing fat stores for fuel. The lack of fuel sources results in transient low blood sugar."
from: http://www.ketogenic-diet-resource.com/reactive-hypoglycemia.html
@knit - If you have symptoms, you may want to have that checked out. The first thing the doctor asked me was if I had symptoms or not.
I just become utterly confused when I read diligent keto-dieters struggling to achieve a 2mM reading and I have no trouble getting a 5+ mM reading. I don't understand why that is.
@Allen - I have liked having my monitor. I use it occasionally to confirm ketosis. Especially after starting back at a ketogenic diet, or after a day of indulgences, to know where I am at.
Jill
edited to add site address0 -
Have you read Jimmy Moore's n=1 nutritional ketosis experiment? He did daily blood ketosis readings for a year while doing LCHF. Interesting stuff.
http://livinlavidalowcarb.com/blog/jimmy-moores-n1-experiments-nutritional-ketosis-day-331-360/18365
I'm not doing regular readings these days - but for me it was very helpful early on to better understand what worked for me and what did not.
I love Jimmy Moore's findings, I read the entire site before I began Keto! It has really helped me stay focused and not worry about numbers on the scale,etc.0 -
Please feel free to add me as a friend and I can help you understand a bit better.0
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GREAT INFO HERE FOR US NEWBIES, tHANKS !0
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I can't really answer your question but I, too, have low blood sugar on this diet. It's generally 70-80, and I've seen a reading in the 50's after eating protein powder. How do you feel when you are in the 50's range? I was very, very tense and grumpy and anxious and disoriented. I can't imagine waking up to that kind of feeling every day, I hope you don't feel it like I do with that low number
I have no symptoms with my readings, mornings are typically my best time. In fact, I have gone on five mile runs with a 50 blood sugar reading. All of this is so new to me, that once I realized a 50 could indicate hypoglycemia, I immediately went to a diabetic specialist. She said that on occasion, to test equipment, she will wear the monitors they use on patients and that at times she will get a 40 reading without symptoms.
On a side note, I did read on one keto site that a low blood sugar reading may be the part of the process of the body's transition into fat burning. During that period of time when your body is low on carbohydrates but hasn't yet become fully fat-adapted.
"This type happens during the first several weeks of carb reduction because the body has not had time to create the enzymes or metabolic state to burn internal fat stores for fuel. Basically there is a gap in the amount of carbohydrate available for fuel, and the process of accessing fat stores for fuel. The lack of fuel sources results in transient low blood sugar."
from: http://www.ketogenic-diet-resource.com/reactive-hypoglycemia.html
@knit - If you have symptoms, you may want to have that checked out. The first thing the doctor asked me was if I had symptoms or not.
I just become utterly confused when I read diligent keto-dieters struggling to achieve a 2mM reading and I have no trouble getting a 5+ mM reading. I don't understand why that is.
@Allen - I have liked having my monitor. I use it occasionally to confirm ketosis. Especially after starting back at a ketogenic diet, or after a day of indulgences, to know where I am at.
Jill
edited to add site address
I have been Keto for about 45 days and lost 21 pounds so far and my BG is completely normal at about 5 mmol/L and my ketones tested with a separate blood ketone tester has alway come up at about 5.1 mmol/L - 5.7 mmol/L and my lowest so far has been 4.4 mmol/L so I have the same questions as you do here.
The only thing I can think of is that it may be due to the fact that I have Bulletproof coffee every morning which includes 2 tbsp of MCT oil with 2 tbsp of butter and 1 tsp of cocao powder. I believe that the high ketone readings may be due to the MCT oil as it can generate a lot of ketones on it's own. Not all ketogenic dieters use MCT (or coconut oil) so I'm thinking the ones that don't may have the lower readings.
Do you take coconut or MCT oils?
I am also trying to discover why my readings are so high by comparison and that's all I can come up with so far.
I use the Precision Xtra blood ketone tester to see if I'm still in ketosis.
I would really love an answer to the high ketone question as well.0 -
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I just become utterly confused when I read diligent keto-dieters struggling to achieve a 2mM reading and I have no trouble getting a 5+ mM reading. I don't understand why that is.
...
Jill
I have been Keto for about 45 days and lost 21 pounds so far and my BG is completely normal at about 5 mmol/L and my ketones tested with a separate blood ketone tester has alway come up at about 5.1 mmol/L - 5.7 mmol/L and my lowest so far has been 4.4 mmol/L so I have the same questions as you do here.
The only thing I can think of is that it may be due to the fact that I have Bulletproof coffee every morning which includes 2 tbsp of MCT oil with 2 tbsp of butter and 1 tsp of cocao powder. I believe that the high ketone readings may be due to the MCT oil as it can generate a lot of ketones on it's own. Not all ketogenic dieters use MCT (or coconut oil) so I'm thinking the ones that don't may have the lower readings.
Do you take coconut or MCT oils?
I am also trying to discover why my readings are so high by comparison and that's all I can come up with so far.
I use the Precision Xtra blood ketone tester to see if I'm still in ketosis.
I would really love an answer to the high ketone question as well.
The Precision Xtra is the monitor that I use. I do not regularly take coconut or MCT oils. I do try to take the coconut oil, but I just can't stand it.
I am going to start toying with my carbohydrate tolerance. I guess I'll slightly up my carbohydrate intake one day and measure ketones the next morning and see what level gets me into the 2 - 3 mM range. I sure don't know what I am doing, so if anyone has a better recommendation, I'd love to hear it.0 -
I have been on ketogenic diet for almost a year. I had very good success with weight loss and glucose levels. I just got my blood ketone meter and the readings are only 0.6-0.8 in the morning. My carbs are generally below 30 grams, but I think I need to drop my proteins which are now about 125-140 grams per day. I would like to be friends and share diaries, and food choices, with those who had success getting the blood ketones up.0
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Nice thread bump - hadn't read this one yet...
Anyhow, yes - lower your protein. I have found that both protein intake and overall caloric level impact blood ketone levels. However, I have previously noted that higher readings don't necessarily correlate to increased/faster fat loss. As long as your morning fasting blood ketone level is above 1.0 I think you're in a "good" place with the diet. I'm now 5 days in after my vacation and I'm still not hitting 1.0+ on my FBK reading. Although I haven't been limiting my calories yet while re-adjusting to the diet.
To the OP, I've found that for me I have to watch caffeine, artificial sweeteners, protein, and calories to keep things on the right track. The caffeine and the sweeteners don't necessarily impact my measured ketone levels, but they do induce hunger pangs that I don't normally have doing keto.0
