In technical terms, you are in ketosis if your blood ketone levels are at or above 0.5 mmol/L. However, there is no need to prick your finger to find out if you are in ketosis.
Simply look out for these physical “symptoms” to let you know if you’re on the right track:
- Increased Urination. Keto is a natural diuretic, so you have to go to the bathroom more. Acetoacetate, a ketone body, is also excreted in urination and can lead to increased bathroom visits for beginners.
- Dry Mouth. The increased urination leads to dry mouth and increased thirst. (Make sure that you’re drinking plenty of water and replenishing your minerals.)
- Bad Breath. Acetone is a ketone body that partially excretes in our breath. It can smell sharp like overripe fruit, similar to nail polish remover. It’s usually temporary and goes away after a week or so.
- Reduced Hunger & Increased Energy. Usually, after you get past the “keto flu,” you’ll experience a much lower hunger level and a “clear” or energized mental state.
Although these signs of ketosis will not tell you exactly what your ketone levels are, they give you a pretty accurate answer to the question, “am I in ketosis?”
If you experience all of these symptoms, then you are almost certainly in ketosis. If you experience one or two of these symptoms like increased urination or bad breath, then you may not be in ketosis yet, but you are definitely on the right track.
On the other hand, if you would like to know your precise ketone levels, you will have to draw some blood and use a blood ketone meter like the Precision Xtra.
The meter itself costs around $30, and each ketone test strip costs about $4. This means that if you are looking to test your blood ketone levels every day, it is going to cost you $120 a month plus the ~$30 blood ketone meter.
Most people will be in a light ketosis within two or three days from ketogenic diet alone. It typically takes two to three weeks to get into a deep ketosis. Deep ketosis is ideal for weight loss and may confer some neurological benefits that extend beyond the benefits you’ll get while you are in light or medium ketosis.
However, there is no need to drive yourself crazy with ketone measurements. Your success will not be determined by getting the most accurate ketone readings. What matters most is following the ketogenic diet correctly by eating the right foods in the right macronutrient ratios. By doing this, you will be able to reap the benefits of ketosis.
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