#1: You’re Not Actually in Ketosis
Have you been following the ketogenic diet for a while but have no idea if you’re in ketosis? This is where testing your ketone levels comes in.
You’ll only truly know whether you’re in a ketogenic state when you test your ketone levels.
So how do you test your ketones? There are three ways to get measures:
- Urine testing
- Breath testing
- Blood testing (the most accurate)
A urine strip indicates the concentration of ketones in your urine by changing color. While this type of testing is the most affordable, it does not always yield the most accurate results.
Urine tests only measure the flushed out ketones that your body didn’t use for energy. When your body becomes more adapted to ketosis, it will be using more ketones for energy — meaning you may not have any signs of ketones in your urine at all once you are fat-adapted.
Breath testing is considered a little more reliable than urine testing, but still not the most accurate.
The ketones that show up on your breath are acetone, not beta-hydroxybutyrate (BHB). Breath testing can be done by blowing into a Ketonix breath analyzer, which gives you a reading based on the level of acetone it detects.
Blood testing is the most accurate way to measure your levels of BHB. All it takes is pricking your finger with a blood meter. I recommend the Precision Xtra meter.
This is considered the most accurate way because there’s nothing that can dilute the results and you see the exact amount of blood ketones in mMol/L.
If you’re not losing weight on the ketogenic diet, the first checkpoint is whether you’re even in ketosis. If you have that covered, there are a few other reasons you may not be losing weight.