Are you In Ketosis? How to Measure.

Are you In Ketosis? How to Measure.
This is how I measure level of Ketosis I am in daily

Are you In Ketosis?

 
Are you In Ketosis? We need to measure our progress. Not our weight or pant size but are you in Ketosis? There are currently three methods of measuring, peeing on a stick (yuck), Blood, pricking your finger and dabbing it on a very expensive strip of paper. Then put it into a very expensive machine (ouch)! And breath, using a very cheap and easy to get breathalyzer (Fun).   
I have found measuring give me a better handle on how my body reacts to different carb loads, how much wiggle room I have to stay in nutritional ketosis.  I like testing for Ketosis, it gives me confidence that I am reaching and staying in a nutritional state of ketosis.
 

The First Method (peeing on a Stick) Are you in Ketosis?


Many start this keto journey by peeing on a stick. In the first two weeks-Feeling excited and proud to see it turn deep purple. But as your body gets more efficient in a few weeks, your body will be more efficient and fat adapted. This will drastically reduce the number of ketones wasted in your pee. This change of efficiency makes the pee test less effective.
 

How I Measure (this will help you)

 
You can drop a hundred or so on a Ketonix breath meter (reviews are not great for a product with a price tag like it has). 
Or you can buy a cheap blood alcohol detector on Amazon (click here to order unit pictured above
It works really well to detect breathe acetone levels witch track fairly close to BHBs in the blood. The breathalyzer needs to be the cheap version that cannot detect the difference between alcohol and acetone. Please don’t worry you will not get a DUI if you are in Ketosis, Police breathalyzer do not detect acetone only alcohol.

Jonathan Savage of fellrnr.com did a BHOB blood test correlation to Ketonix and cheap breathalyzers; he concluded that cheap breathalyzers actually correlate better to blood levels than Ketonix.   I am exceedingly grateful to the super serious experimenters like him that have done cheap breathalyzer correlations and have generously shared the results.)

Measure regularly between 0.02%-0.04% BAC which would be mild nutritional ketosis correlating to 0.7mM to 1.0mM range according to this spreadsheet and also brown fat’s chart. 0.5 to 3.0 mM. is the official definition of nutritional ketosis.
 

The Conversion Cart (Are you in Ketosis)


0.01 BAC% = 0.26 ppm = ketonix 28 : blue:
0.02 BAC% = 0.52 ppm = ketonix 40 : blue just shy of green:
0.03 BAC% = 0.78 ppm = ketonix 47 : marginally green:
0.04 BAC% = 1.04 ppm = ketonix 50 : green:
0.05 BAC% = 1.30 ppm = ketonix 53 : green

The forums indicate anywhere between 0.01% to 0.05% BAC is decent ketosis.
 
 I agonized even over carb levels in healthy vegetables and wouldn’t eat garlic, onion, or shallots. I would cut up a tiny celebratory shallot on the weekend. I think the strictness in the first 2 months did help my body transition into fat adaptation a little bit quicker but that kind of miserly living going forward would have driven me to failure.


Now I  measure my breath once in the morning and a few more times during the day.  Eating normally healthy but higher carb vegetables like onions show little or no impact on my numbers so  I can push my carby veggie further. 
 
Please follow me on Instagram @brentbowserketo and you will find daily images of foods I choose to eat with before and after BAC% values to show the impact of each meal on my level of ketosis.
 

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Discussions about Cheap Breathalyzers:


  • http://community.myfitnesspal.com/en/discussion/1236978/breathalyzer-for-ketosis-check
  • https://www.ketogenicforums.com/t/test-breath-ketones-without-a-ketonix-using-a-cheap-breathalyzer/9450/2
  • https://www.ketogenicforums.com/t/test-breath-ketones-without-a-ketonix-using-a-cheap-breathalyzer/9450/382