Do you know how to read ketone test strips? A ketone strip, also called keto strips or ketone test strips, comprises thin plastic strips with a little reactive pad at the top that detects ketone presence in urine.
Being in ketosis or following a low-carb diet for an extended period causes a measurable increase in ketones in blood and urine.
Keto strips are a low-commitment way to start exploring the keto or Atkins diet. Read on to learn how to read ketone strips easily and effectively!
Happens During Ketosis
Ketosis is a metabolic state in which the body primarily uses fat for energy instead of carbohydrates. This state is typically achieved through a low-carbohydrate, high-fat diet, such as the ketogenic diet. During ketosis, several physiological changes occur:
Reduced Carbohydrate Intake: When you significantly reduce your carbohydrate intake, your body’s primary source of energy (glucose) becomes limited.
Depletion of Glycogen Stores: The body stores glucose in the form of glycogen in the liver and muscles. When you reduce your carbohydrate intake, these glycogen stores are gradually depleted.
Increased Fat Breakdown: In the absence of sufficient carbohydrates, your body starts to break down fat into molecules called fatty acids and glycerol. Fatty acids can be used for energy production.
Production of Ketones: As fatty acids are broken down, the liver converts some of them into molecules called ketones (specifically, beta-hydroxybutyrate, acetoacetate, and acetone). Ketones can cross the blood-brain barrier and serve as an alternative fuel source for the brain when glucose is scarce.
Shift in Fuel Source: Once ketone levels in the blood reach a certain threshold, your body begins to rely on them, along with fatty acids, as a primary source of energy. This shift from glucose to ketones and fatty acids as the main energy sources characterizes the state of ketosis.
Appetite Suppression: Ketosis can reduce appetite in some individuals, possibly due to the stabilizing effect of ketones on blood sugar levels and their influence on hunger-regulating hormones.
Enhanced Fat Loss: Ketosis may lead to increased fat loss because the body is primarily burning fat for energy. This can be advantageous for individuals looking to lose weight.
How Accurate Are Keto Strips?
Keto strips, also known as ketone test strips, can indicate the presence of ketones in your body, but their accuracy varies depending on the type of strip used and its limitations. Here’s an overview of their accuracy:
Urine Ketone Strips
Limitations: Urine ketone strips are designed to detect the presence of a specific ketone, acetoacetate, in urine. They are less accurate than blood ketone meters because they measure ketones that your body has excreted, not the ketones in your bloodstream.
Accuracy: These strips can provide a general indication of whether you are in ketosis or not. They are useful for individuals seeking a cost-effective and non-invasive method to monitor ketosis. However, they are less precise and may not accurately reflect your current blood ketone levels.
Blood Ketone Meters
Limitations: Blood ketone meters are more accurate than urine strips because they directly measure the concentration of ketones in your bloodstream. However, they require a fingerstick to obtain a blood sample, making them less convenient and more expensive.
Accuracy: Blood ketone meters are considered the gold standard for ketone measurement. They provide real-time, accurate data on your current ketone levels, typically in millimoles per litre (mmol/L). This makes them suitable for precise monitoring, especially for medical purposes.
The accuracy of keto strips also depends on factors such as hydration, diet, and individual variations in ketone metabolism. It’s essential to note that the concentration of ketones can fluctuate throughout the day, with higher levels typically observed in the morning and lower levels after meals or during periods of increased physical activity.
How to Read Ketone Test Strips
Reading ketone test strips, whether urine or blood-based, is a straightforward process. Here’s a step-by-step guide on how to read ketone test strips:
For Urine Ketone Strips
Collect a Urine Sample: Use a clean, dry container to collect a urine sample. The best time to test is usually in the morning or when you suspect you might be in ketosis.
Dip the Strip: Dip the ketone test strip into the urine sample for the time specified in the manufacturer’s instructions. Typically, this is only a few seconds.
Remove and Wait: Remove the strip from the urine sample and let it sit for the time indicated in the instructions (usually 15-60 seconds, but it may vary by brand).
Compare Colours: After the waiting period, compare the colour of the test strip to the colour chart provided on the strip container or in the instructions. Match the colour of the strip to the corresponding colour on the chart.
Interpret the Result: The colour chart will have different colour zones corresponding to different levels of ketones in your urine. The strip’s colour will give you an estimate of your ketone concentration. Common colour designations include:
Negative (no colour change or very light pink): No ketones detected or very low levels.
Trace (light pink): Low levels of ketones.
Small (medium pink): Moderate ketone levels.
Moderate (dark pink): Higher ketone levels.
Large (dark purple): Very high ketone levels.
Record and Monitor: Record your results and monitor changes over time. This can help you track your progress and adjust your diet or lifestyle as needed to achieve your goals.
For Blood Ketone Meters
Prepare the Meter: Insert a fresh ketone test strip into the blood ketone meter according to the manufacturer’s instructions.
Collect a Blood Sample: Use a lancet device to prick your fingertip and obtain a small drop of blood.
Apply the Blood Sample: Apply the blood sample to the designated area on the test strip.
Wait for Results: The meter will display your blood ketone level in millimoles per litre (mmol/L). This is a direct and accurate measurement of your current ketone concentration.
Interpret the Result: Blood ketone levels typically range from 0.5 to 3.0 mmol/L for nutritional ketosis. Your specific target may vary based on your goals and health status.
Record and Monitor: Keep a record of your blood ketone levels and track changes over time.
How to get into ketosis with a keto diet
Getting into ketosis with a ketogenic diet involves significantly reducing your carbohydrate intake and increasing your fat intake to induce a metabolic state where your body primarily burns fat for fuel. Here’s a step-by-step guide on how to get into ketosis with a keto diet:
Understand the Keto Diet
Familiarize yourself with the principles of the ketogenic diet. It typically involves a macronutrient ratio of 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
Plan Your Diet
Calculate your daily calorie needs and macronutrient targets based on your goals (e.g., weight loss, maintenance, or muscle gain). Limit daily carbohydrate intake to 20-50 grams, or even lower, depending on your tolerance.
Choose Keto-Friendly Foods
Focus on high-fat, low-carbohydrate foods such as:
Healthy fats: Avocado, coconut oil, olive oil, butter, and nuts.
Protein sources: Meat, poultry, fish, and eggs.
Non-starchy vegetables: Spinach, kale, broccoli, and cauliflower.
Dairy (in moderation): Full-fat cheese, yoghurt, and cream.
Low-carb fruits (in moderation): Berries like strawberries, raspberries, and blackberries.
Nuts and seeds (in moderation): Almonds, walnuts, and chia seeds.
Track Your Carbohydrates
Read food labels and track your daily carbohydrate intake to ensure you stay within your target range.
Increase Healthy Fats
Replace the calories you used to get from carbohydrates with healthy fats. Cook with oils like coconut oil or butter, add avocados to your meals, and incorporate fatty fish into your diet.
Moderate Protein Intake
Consume an appropriate amount of protein based on your individual needs. Eating too much protein can potentially hinder ketosis, as excess protein can be converted into glucose through a process called gluconeogenesis.
Stay Hydrated
Drink plenty of water to stay well-hydrated, as the body tends to lose more water and electrolytes when in a state of ketosis.
Watch for Hidden Carbohydrates
Be mindful of hidden carbohydrates in processed foods and sauces. Some foods may contain hidden sugars and starches that can add up quickly.
Monitor Your Ketone Levels
Optionally, use ketone test strips or a blood ketone meter to monitor your ketone levels and ensure you are in ketosis. Keep in mind that achieving higher ketone levels doesn’t necessarily translate to more significant benefits.
Be Patient
It can take your body a few days to a week or more to enter ketosis. During this transition, you may experience symptoms like the “keto flu,” which can include fatigue, headaches, and irritability. These symptoms are typically temporary and can be alleviated by staying well-hydrated, consuming adequate electrolytes, and getting enough rest.
Maintain the Diet
Once you achieve ketosis, continue to follow the ketogenic diet to maintain the state. If you reintroduce carbohydrates too quickly, you may exit ketosis.
Consult a Healthcare Professional
If you have underlying health conditions or concerns about starting a ketogenic diet, consult with a healthcare professional or registered dietitian for personalized guidance and monitoring.
Learn About the Keto Diet if You Would Like Measurable Results
Most healthy individuals will not have significant levels of ketones in their bodies unless they are following the diet. Read our ketogenic diet guide to find out more about keto so you’ll achieve ketosis faster.
1. Pee into a cup
Most instructions tell you to let the merchandise sit in a cup of water for at least 40 seconds or more. However, we’ve found that most strips work even when strategically placed in a stream of urine.
If you’d rather pee into a cup, disposable Dixie cups are a great option.
2. Wait up to a minute for the reagent and colour to fully develop
Now is a good time to go and check that gram.
3. Compare your results to the keto strip colour chart
Hold your now incubated ketone strip on the brink of the colour chart on the bottle to determine your current ketone levels. Match it to the closest colour to achieve your best result.
4. Dispose of your strips after using
Don’t be a monster! Your spouse/roommates/friends will thank you.
Pro Tip: Find the best time to use your strips
An NIH study revealed that specific times of day, such as early morning or after dinner, exhibit the highest and most reliably detectable levels of ketones.
When Should You Test for Ketones?
It is advisable to check for ketones under the following conditions:
1. Your blood glucose is higher than 240mg/dl
2. Feeling nauseated, throwing up, or having pains in your abdominal region
3. Have a cold or flu
4. Have general body fatigue
5. Feel thirsty or have a very dry mouth
6. Have flushed skin
7. Have a fruity breath or a hard time breathing
8. You feel perplexed or in a fog
How to Read the Results and What Do They Mean?
Before diving into this, how do you use a ketone urine strip? You can try running your urine on the strip and then waiting to see what colour the strip changes to, or, better yet, urinate into a clean container and dip the test strip into the urine.
You read the results of your ketone test by watching out for what colour the strip changes to. Hold your strip under the key, look for the colour that matches your strip.
If the colour is dark purple, it indicates a high level of ketone in your urine. In some cases, the colour that appears on your strip is consistently lighter, with purple to pink areas, so you’re fine.
Advantages of Reading Your Ketones Through a Strip
1. It is convenient
2. It is cheap
3. It is easy to see and read your levels of ketones
4. It is important to know whether your body is diving towards the state of diabetic ketoacidosis
5. The results are easy to understand
6. It is portable
Disadvantages of Reading Your Ketones Through a Strip
1. The urine sticks aren’t always accurate. They can give incorrect readings when testing. ACE inhibitors, which can cause false positives when used with urine tests that contain nitroprusside, may be a contributing factor.
Taking drugs to treat painful urinary infections turns the urine purple and also provides a false reading. Using Depakote, a medication, can also have this effect.
A test is often inaccurate if urine has been sitting within the bladder for an extended period.
2. Concentration of urine can also cause inaccurate results.
3. Ketone strips are not in the business of detail. They do not precisely amount to the number of ketones within the blood or urine. They do not measure all types of ketones.
4. Fluctuations might occur after waking up, eating, and after exercises
Tips for Measuring Ketones
1. Note that there are fluctuations that are caused by a change in the hormonal level. This shouldn’t stop or discourage you from monitoring your ketone levels
2. The amount of fat in your diet also affects the level in your blood or urine. A higher concentration of ketones could also be tested after taking a meal that’s high in fat
3. It is generally believed that ketones have high concentrations in the evening and lower concentrations at night. Whichever time of the day you select to check your ketones, you want to be consistent with it
4. It is not advisable to measure ketones immediately after exercise. Ketone levels are likely to be lower while you have higher levels of glucose; this might affect your readings
5. To avoid unpleasant smells from ketogenic fruity breath, drink much water, take mint tea, and ensure to consume foods high in electrolytes
6. Avoid chewing too much gum, as it may put you out of ketosis due to hidden carbohydrates, which can affect your blood sugar
Other Ways to Measure Ketones
Blood Testing
The first way involves measuring blood BHB. As the name suggests, this test will offer you a reading of what proportion of beta-hydroxybutyrate is in your blood.
This test involves employing a BHB meter and provides the most accurate ketone measurement available.
For this test, you’ll need test strips, a BHB meter, and a lancet device to prick your finger. You should also probably have some alcohol swabs around to clean the area before pricking your finger and after you have gotten your blood sample.
Get a drop of blood, place it on the strip, and feed the strip into the meter.
Advantages of blood testing include the accuracy of the measurement. Blood testing also gives you a quantitative reading of BHB.
Disadvantages of blood testing include the need to obtain a tool and, therefore, the strips, which can be costly. The test is additionally more invasive, requiring a fingerstick to elicit the drop of blood. This could become bothersome to some people.
Breath Testing
The final measurement involves breath testing for acetone. This test device may be a newer consumer product that measures the quantity of acetone excreted in the breath.
This involves purchasing a ketone breath meter from one of several companies that offer these devices.
The advantages are that you only have to purchase one device, and no strips are required. The disadvantage of this method is that it requires a larger handheld device, which is less convenient than urine test strips.
Breath meters are also less accurate than blood or urine testing, and only measure acetone, instead of the 2 ketones most prominent within the circulation:
AcAc and BHB. Very few studies have been done to validate breath meters or confirm their accuracy. This area of ketone testing is in its early stages.
(FAQS)
Q. What level of ketosis is ideal for weight loss?
A. For optimal ketosis, aim for 1.5 – 3 mmol/L. Anything less is considered a trace amount.
Q. How are keto strips accurate?
A. Due to the variation of ketone presence depending on the time of day, we think ketone strips are a good way to measure whether or not you’re in ketosis.
Q. Not sure where to buy keto strips?
A. The easiest place to shop for sticks online is through a retailer like Amazon. However, many companies will soon sell keto sticks to assist diabetics who are monitoring their ketone levels. Please note that availability may vary by store, so we recommend calling your local store before visiting.
Final Words
To obtain a reading, pass the testing side of the strip through a urine stream, or dip the strip into a sample of urine and remove it immediately. After 15 seconds, match the top of the test strip to the ketone chart on the container.
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