In this video, Lori Ballen, Keto Coach answers the question “What Level Should My Ketones Be?”. The answer may surprise you.
So, What Do I Want My Ketone Levels To Be?
.05 and up on a blood meter indicates the presence of ketones in the blood. This is a sign of ketosis and is a positive sign that you are burning fat for fuel. Higher levels of ketones do not indicate a higher level of fat burn although reports do show higher brain function with higher ketone levels.
More About Ketosis
- What Is Nutritional Ketosis?
- How Many Carbs Can I Eat And Still Be In Ketosis?
- Will Julian Bakery Pro Granola Kick Me Out Of Ketosis?
What Levels Should They Be?[00:05] what level should my ketones be? Okay, so for those of you that are in my coaching program, I want you to not be so focused on the ketone level. First thing that you need to know is the urine strips are not accurate, they were created for a diabetes measurement tool, and whether they turned pink or gray or purple or whatever, does not change how much fat you are burning. [00:39] Everybody wants to celebrate and get excited. “My sticks more purple than yours” is or whatever. It’s not a competition and with those strips are not going to be not super reliable. [00:53] Your body, might be creating ketones and you might not even use them. They might just get peed out honestly. So that’s not a great measure. So you’re just getting on the ketogenic diet and you drop your carbs down to let’s just say net 20 and you want to see if your body starts producing these ketones.
Testing with Urine Strips[01:21] Using one of those urine strips will tell you whether or not your body is producing ketones. So it’s a good sign. It’s a first step after that, I would not use those so much.
They are also not really accurate if you’re trying to find out if you get knocked out of Ketosis and they become unreliable.[01:38] You’re going to get negative results when you actually are producing ketones. You might actually, still have ketones left that are showing up, but you really did eat enough stuff that you’re getting knocked out of Ketosis. If you care about the ketone levels, what you want to get is a blood meter. [01:54] I have a link here in this video for the blood meter that I use and yes, it pricks the finger. It’s got a little lancet. You turn the Knob, you click a button, it pricks your finger. [02:05] It’s no big deal. The first few times I did it, I was freaked out about it and then it was like “I’ve poked myself probably 20 times in a day trying to learn some of the science behind the ketone levels, so you prick your finger. You put it on the end of this little strip and it goes into the meter and it tells you what your ketone level is. [02:23] You’re going to see anywhere from a zero or the word lo. I’m not sure how high it goes. Now that I’m thinking about it, the highest I’ve seen for me is four point something. If you see below a .05 you are not in Ketosis. If you see a point zero five or above, you’re in Ketosis. Congratulations. That’s what you want. [02:51] Now, here’s where people get confused. [02:56] .05 or 4.2 are not different as far as how much fat you’re burning. The presence of these ketone bodies does tell you your body is producing ketones and is burning fat instead of glucose and it’s a positive sign, but it doesn’t mean you’re burning MORE fat if you’re a four point five instead of a point five. [03:21] Now there are some tests and studies being done on how ketones affect your sleep, how they affect your energy, and your brain clarity. And there are reports that show the higher ketone levels increase the brain function and the creative thinking skills and whatnot. Idon’t know if I’m necessarily smarter when I’m a four point five versus a point zero five. I don’t know that I’ve noticed that specifically. [03:53] I tend to go really, really high. I just produce ketones super easily. I’ve never drank any exogenous ketones or anything like that. I just produce them like crazy. And when I’m fasting or I’m really strict with my Keto Diet, staying under net 20 carbs. [04:12] I will go up into the fours. But on an average day, if I were to go prick my finger, it’s probably a 1.5 on most days. That’s the pocket – 1.5 Now here’s what you need to know: in the morning, your ketone levels are lower, and they are probably lower after you work out. You’re using those ketones for energy. So don’t measure right after you work out. After you eat, you typically will see a dip in ketone level. Now you shouldn’t be knocked out of ketosis unless you ate the wrong thing, but you’ll notice it drop. [04:50] You don’t want to be measuring directly after a meal either. So for me, if I really want to measure day over day, like two or 3:00 in the afternoon is going to be my highest ketone level typically unless I just ate. Sometimes I’ll have my first meal of the day around 2. [05:09] Don’t worry about how high you need to push those ketone levels up. You just want to know that you are producing them and unless you’re going to get into the science behind it, like I’m learning, you don’t need to constantly be doing that or worrying about it and you don’t need a test at all to lose weight. I lost 50 pounds in six months on the Keto diet without knowing whether or not every second I was in Ketosis or not. I started a lot of that testing later on. [05:41] I’m Lori Ballen, ketodays.com, Your Keto coach. Hopefully that answers that question for you and I will talk to you later.
Join Lori Ballen, Keto Coach in the monthly group coaching program and learn everything you need to know with support for your success.