3 Things You Should Track On A Ketogenic Diet
You must track your macronutrients (% of fat, protein and carbs) in order to move your body towards a state of ketosis.
Fasting Blood Sugar
Your fasting blood sugar is perhaps the most valuable metric to track as you move towards a state of Ketosis. Sent a benchmark early on in the process.
Testing your ketone levels with a breath analyzer is a valuable metric throughout your keto diet. Get the inexpensive Ketone Breath Analyzer here!
Tracking Your Macros
Contrary to some advice you'll read, Keto is not a high protein diet. Aim for 15-25% of calories to come from protein.
Track “Net Carbs” when you track carbohydrate. Net Carbs are calculated by taking the total carbohydrate content of the food and subtracting out the fiber content. Make sure you eat plenty of low-carbohydrate vegetables for the best possible results.
Blood Sugar Tracking
Get A Glucometer
Invest in a glucometer that has 50-100 test strips. You'll want to test your blood sugar 2-3 times per day off and on during your first month on Keto. Then, you'll continue to test your blood sugar as it is the best measure of your progress.
Fasting Blood Sugar
To establish a baseline, test your fasting blood sugar first thing in the morning for at least five days.
Post Meal Blood Sugar
Two hours after a meal, test your blood sugar.According to the ADA, this number should be less than 180. Track this for at least five days to establish a baseline.
Before & After Workout Blood Sugar
You can learn a lot about how your body by taking a blood sugar reading before and after exercise.
3 Ketone Tracking Methods
There are three different methods for tracking the amount of ketones your body is producing. It is always recommended you take your ketone levels first thing in the morning. Note that taking exogenous ketones will skew your results.
Ketone Breath Test
The Ketone Breath Test is our favorite method of tracking ketones because it is both accurate and inexpensive. We are currently using the ketone breath test by House of Keto. It is very affordable! Get Yours Here
Ketone Blood Test
Using a Ketone Blood Test works very similarly to using a Glucometer. You prick your finger and use a test strip inserted into a machine to test your ketone levels. This method is accurate and the most expensive method to test your ketone levels. Replacement test strips currently cost around $1 each!
Ketone Urine Test
Testing by urine is an inaccurate method for testing ketone levels. Any ketones found in your urine signal the amount being flushed by your body. We do not recommend using these because they have such limited uses. Consider them a fun game 🙂