What is Keto Testing?
Testing your ketone levels is the process of seeing if your body is actually in a state of ketosis. Essentially, this is how you verify that your hard work is paying off. This helps ensure the success of a ketogenic diet.
When you get started with the ketogenic diet, it can be difficult to tell if it is actually working or not. Often times, new keto dieters are also unaware of how many carbs are in everything they consume. Foods that seem keto-friendly may actually kick you out of ketosis. Research and macronutrient tracking will help you avoid these foods, but the best way to stay on top of your ketogenic diet is by testing your ketone levels.
How Do I Test My Ketone Levels?
There are a few ways to test your ketone levels, including keto test strips (which test urine), breath tests, and blood tests. The blood tests are by far the most accurate and we recommend these over any alternative.
To test your ketone levels, you will need a ketone monitoring system. There are a few systems on the market but Keto Mojo provides the most cost effective solution. Here’s how it works:
- Put a Keto Test Strip Into the System
- Take a Quick Blood Sample – This sounds intimidating, but it’s just a tiny prick!
- Check Your Ketone Readings
This system is measuring the levels of BHB (ketones) in your blood (in millimolars). Here’s what to make of the readings
- 0-0.5 millimolar – You are not in a state of ketosis yet
- 0.5-1.0 millimolar – You are starting to enter a state of ketosis
- 1.0-3.0 millimolar – You are officially in a state of nutritional ketosis!
- 3.0+ millimolar – Take it easy there keto master! You are now entering a state of starvation ketosis. This is of no concern for a short period of time, but this is not the optimal ketosis level for long-term sustainability.
Alternative Testing Options
Urine Test Strips
Keto test strips can be used to measure the levels of acetoacetate in urine. These strips are popular because they’re convenient and affordable. That said, they are not the most accurate keto testing system. Whereas blood testing will test for levels of BHB (ketones) in the blood, test strips will test for levels of acetoacetate (ketones) in urine. Generally, these levels represent excess ketones (aka ketones your body is wasting).
While these readings may be accurate when you are just getting started with the keto diet, they lose their validity as the body becomes keto-adapted.
Keto Breath Test
Once your body enters a state of ketosis, the ketones are everywhere. They’re in your blood, urine, and even your breath. Keto breath tests attempt to measure levels of acetone or acetate in the breath. The keto breath test has the benefit of being a one-time cost for a reusable product (unlike blood testing which requires new strips for every test). That said, breath tests can still run a few hundred dollars and will not be as accurate as blood tests.
The only situation in which we recommend breath tests is if you have an aversion to testing your blood. If you can’t come to terms with taking a blood sample and you have the funds, a keto breath test is your next best bet. It’s more accurate then the urine test strips and fairly easy to use.