If you want, you can buy Ketone Test Strips at your local drug store or Wal-Mart. They say to use them first thing in the AM. But honestly you don't need to. If you are following the plan and its been a week or so, you are probably in Ketosis. Good luck.

samandheatherdover wrote: »

Well Ive been tracking all my macros, workout daily, and keep under 20 net carbs but I dont "feel" better.

I feel groggy and dont know if its working or I need to tweak something. The cravings are definitely still there.

You likely do not have high enough sodium intake. Grogginess is one sign of keto flu which is an electrolyte imbalance and can usually be remedied by increasing your sodium intake. 3000-5000 mg is generally recommended.

If you don't have a medical reason to limit salt intake, increase it.

https://blog.virtahealth.com/sodium-potassium-magnesium-ketogenic-diet/

Yes, salt is very important for your electrolyte balance. Also suggest taking a potassium supplement as well as a magnesium citrate supplement. I suggest taking the magnesium at night as it can help you sleep better.
These three are key to fighting the Keto Flu. Keep us posted on how you feel.

You might want to join the low carb group if you haven’t already. There is beginner info on the main page. I agree with lots of salt, potassium, and magnesium. IMO checking for Ketosis is a waste of time, just try to keep as low of carbs as possible.