Testing Options for Ketosis Confirmation

For those wanting to lose weight fast on a ketosis diet, you’ll want to begin testing your body to see if and when you’re in ketosis. It’s not about the initial getting into ketosis that you need to be concerned with, either.

You’ll want to continue tracking your ketones to see what, if anything, knocks you out of ketosis so that you can put yourself back on track so that you don’t stall out with your weight loss.

Your goal is to have ketone levels at more than 0.5mM. Or, with nutritional ketosis, it would be 0.5-3mM. What happens is your fat gets broken down to be used by the body, and the fatty acid spikes in your bloodstream.

They’re turned into ketones, and when you achieve those specific levels, you’re then in ketosis. There are three ways you can get your state of ketosis confirmed. The first is by using simple urine test strips.

You can buy these over the counter or online and all you to is put the tip of the strip into the stream of your urine (or into the container that you collected it in) and match the color of the strip to what’s on the bottle, which will show you when your body has a higher level of ketones.

Urine is the least accurate of the three methods, though the most convenient. You can also do a breath test to see if your body is in ketosis using a breathalyzer. The one thing people like is that, unlike the urine strips, you don’t have to keep purchasing anything to use this method.

You simply blow into the breathalyzer and it will tell you the level of ketones using the number of acetones excreted. The results you’ll get are similar in nature to the third, option, which is measuring blood ketones.

With a blood measurement system, it’s slightly more invasive because it requires the use of a lancet. It’s also the most accurate method of seeing if you’re in ketosis, and it measures the presence of BHB, instead of acetones.

You can buy different blood meters and strips. Some will test the glucose while others will test the ketone levels. After sterilizing your finger with an alcohol swab, you’ll prick your finger with a lancet and then place a drop of blood onto the test strip, which is then read by the blood meter.

Whichever way you test, make sure to track how you’re feeling at different ketone levels and how your weight loss is progressing. It will be different for everyone, and you want to be feeling your best and having the best results as well.

Tips on Eating Out on a Keto Diet

With many diet plans, it’s difficult to eat anywhere other than your own home. Even going to a friend or family member’s house can be difficult when you’re trying to adhere to a program and nobody else is. You’re not in control of the food as much.

With restaurants – whether fast food or a sit down restaurant, you have some ability to request your foods to a tailored cooking method. But many people simply don’t know how to order for their diet plan when they’re out.

The process is simple, really – you just have to be careful when ordering. For example, watch for things like sauces and breading and even condiments that might bring you out of ketosis.

Sometimes, what you want to order won’t be on the menu per se. They might have a grilled chicken smothered in gravy with mashed potatoes on the side. So you have to tailor the order to your keto needs.

Ask the waitress for the grilled chicken, minus the gravy, and substitute steamed broccoli (or green beans or zucchini, for example) for the high carb potatoes. You can enjoy them with plenty of flavorful butter, too!

There are many ways you can find out the total carb count for any fast food or sit down restaurant’s menu. Go online and look for their nutritional facts sheet. Then think of ways you can lower the carb count.

For example, swapping vegetables, asking for things without certain high-carb sauces, or having the meat prepared differently. Some people will swap noodles with vegetables at Italian food places – just as you might make zoodles (zucchini noodles) at home when preparing a keto-friendly fish on your own.

If you’re at a fast food restaurant, there are ways you can order off their menu and keep things keto friendly, too. If you want a burger, for example, ask them to give it to you without a bun.

Some people don’t understand why, so they may ask you again, but just reassure them you want the meat and cheese and mayo – no bun. They’ll usually put it in a container that you can eat from instead of a wrapped paper method.

Or, if you’re going for a sub sandwich, just tell them you’d like the meat, cheese, mayo, cucumbers and tomatoes – but wrapped in lettuce leaves instead of on a big, carb-heavy sub loaf.



Learn more about your health online when you read the rest of our information here about: diet plans guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

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What Should Your Macros Be on a Keto Diet?

Macros are the nutrient ratios that you adhere to whenever you get on a low carb or keto diet. Typically, most keto dieters follow a plan that allows between 60-75% fat grams, between 15-30% protein grams and between 5-10% grams of carbs according to the total number of calories consumed.

One thing you need to know is that most people track their net carbs, not their total carbs. Tools like MyFitnessPal will automatically track your total carbs, but you can use Chrome Extensions like Tamper Monkey to get the net carbs calculated within MyFitnessPal.

Net carbs are when you take the total carbs and subtract the dietary fiber from it. The fiber won’t negatively affect you, so it’s a non issue when calculating your macros to track.

If you buy low carb packaged foods, they’ll often have the net carbs listed on the front of the package. Slim Fast High Protein shakes, for example, have 6 total carbs. But when you subtract the 5 grams of dietary fiber, it means the drink has a total of 1 net carb.

If you’re extremely athletic, then you might want to go on the higher end of the carb intake – the 30 grams, as opposed to 20. But that’s only because your body needs more fuel, so if you’re sedentary, stick to the 20 grams instead.

When you calculate the macro nutrients, you’ll want to think of the micronutrients that could impact your health, too. These are the vitamins and minerals you need to ensure you get plenty of for your meals.

You can ensure this by choosing the right carbohydrates for your diet. Carbs are what your body uses for fuel, until you go into a state of ketosis and it begins burning fat instead.

You’d probably be shocked if you tallied up how many carbs you normally consume on a regular basis. It’s not just sitting down with a bag of potato chips – it’s the hidden carbs found in ketchup, for example, that send your numbers soaring. Choose leafy greens as your carbs so that you enjoy plenty of vitamins and minerals with your keto diet.

Don’t overload on the protein, because it can negatively impact your kidneys. Stay at the right macro levels that allow your body the necessary protein to grow and heal tissue in the body.

The fats you choose will help energize your body and use the vitamins you take in. It will keep your hair and skin balanced and contribute to healthy cells. Avoid trans fats and focus on healthy ones, like those found in avocados and salmon.


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