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KETO

How To Accurately Measure If You Are In Ketosis

Have you been on a ketogenic diet for some time and are wondering how to tell if you are in ketosis?

Or maybe you're like us and want to have something tangible or measurable.

One of the most commonly asked questions we get is, “How do I check my ketone levels?”

In this post, we're going to go over the what and how of measuring your level of ketosis.

How to measure ketosis?

The three primary methods of measuring ketones in your body, all of which have their advantages and disadvantages are:

  • Blood Ketone Meter
  • Breath Ketone Meter
  • Ketone Urine Strips
how to measure ketosis

First, we'd like to lay out the foundation, this way you understand exactly WHAT you are measuring.

 There are three primary forms of ketones in your body, beta-hydroxybutyrate, acetoacetate, and acetone.  Hence, the three primary methods of measuring your level of ketosis.

Each of the three ketone bodies is measurable because they spill over into different areas of your body: your urine, breath, and blood.

No one measurement or form is greater or worse than the other, but when it comes to a “gold standard,” or what is commonly referenced in medical literature, levels of beta-hydroxybutyrate (BHB) is most typical.

Furthermore, the three different ketone bodies are easily measurable within the comfort of your home. Thus, there is no need for you to pay for any fancy lab tests or buy super high-end equipment.

So, let's dive in with a closer look at each method along with their advantages, disadvantages, best practices, and our recommendations.


Measuring Ketones in Urine via urine test strips. (acetoacetate)

Urine test strips are the most common AND most cost effective (cheapest) way to measure whether you are in ketosis. Ketosis urine strips accomplish this by measuring any unused acetoacetate excreted in your urine.

Often, we recommend keto test trips for beginners wanting an easy way to measure ketosis or those just getting into some form of tracking.

How to use urine test strips

You use the ketosis strips by holding it in your urine stream for a couple of seconds, and within about 30 seconds the color will change indicating acetoacetate concentration in your urine.

Most urine strips colors typically range from a beige or pink (low concentration) up to a dark purple (higher concentration).

Most, if not all, urine strip packages come with a reference color chart letting you know the concentration of ketone bodies (acetoacetate) in your urine.

The one warning is, once your body is “keto-adapted,” people have reported lower readings, and some even report no reading at all.

The theory being that the body becomes more efficient at using acetoacetate or converting it over to beta-hydroxybutyrate (BHB) from your fat, thus resulting in a lower level or absence of acetoacetate that is reading on the strip.

Another factor that can affect your urine test strip reading is your present electrolyte balance and hydration levels. The more concentrated (dehydrated) or diluted (hydrated) your urine, the more it will affect your readings.

Urine strips can be an excellent method to test if you are in ketosis when just starting or transitioning to a ketogenic lifestyle, but once you've been on a ketogenic diet and wish to continue testing, we'd recommend one of the next two forms of measuring ketones we will go over.

Are urine ketone strips accurate?

Not necessarily the most accurate method, but the easiest and the cheapest.

PROS:

  • Cheap
  • Easy to find

CONS:

  • Not the most accurate
  • May be messy
  • May show a false reading depending on your electrolyte balance, hydration level, or how long you've been on a ketogenic diet.

With that said, you can usually find ketosis urine strips at your local Walmart, Walgreens, CVS, and even Amazon

Recommended: Perfect Keto Urine Test Strips


Measuring ketones in your breath. (acetone)

Measuring your level of ketosis using your breath does not use ketosis strips like the other two methods. Instead, measuring ketones in your breath is accomplished via a breath meter aka Ketonix meter.

Breath ketone meters are increasing in popularity among the ketogenic crowd but may come with a hefty upfront investment of around $200.

The advantage that breath meters have is the reusability factor; this means you can test as many times as your heart desires without the need to purchase additional ketosis sticks of any kind.

Additionally, research tends to show that there may be a direct correlation between the acetate found in the breath and levels of BHB in the blood.

How to use a ketonix breath meter

To use a ketonix breath meter, you would take the meter and plug it into the USB port on your computer.  Once the unit has warmed up properly, blow into the meter until the light indicates that your breath acetone levels are being registered.

Software is included with the breath meter for easy measurement and tracking. Typically, the meter will range in colors much like the urine test strips with green indicating the least amount of acetone and red indicating the most acetone.

While a breath meter is much more accurate than the urine test strips, they may vary widely compared to that of a blood ketone meter.  This places the ketonix meter as a middle ground between the urine ketosis strips and blood meter in our recommendation.

PROS:

  • Reusable
  • Doesn’t require bodily fluids

CONS:

  • Larger upfront investment
  • More time consuming
  • Possible innacuracies

If you are on a budget but want something a bit more accurate than urine strips, we would recommend a Breath Meter.

However, if you want something a bit more accurate, don't mind pricking your finger, and it’s ok to buy blood ketone strips. Go with a blood meter.

Recommended: Ketonix Breath Meter


Measuring ketones in your blood. (beta-hydroxybutyrate)

Blood ketone meters are highly considered the “gold standard” when it comes to measuring your level of ketosis.  Blood ketone meters work by measuring real-time levels of BHB in your blood, the primary ketone body you produce once in ketosis.

There's a reason supplement companies are now coming out with exogenous BHB supplements, but that is a whole other story.

Testing levels of ketones via the blood is the same way a diabetic would check their blood sugar; prick your finger, squeeze out some blood, and place it on a blood ketone strip.

Furthermore, since your blood is a very tightly regulated system, blood meters tend to be the most consistent and accurate since factors like hydration won't skew the results.

How to use a ketone blood meter

As said, using a blood meter to test for ketones is the same way someone with diabetes would check their blood sugar.

First, alcohol swab the area you are testing, pull back on the included lancet and press it gently against your skin (generally your fingertip), press the button to release the lancet (needle) and a walaa.

You'll either have a drop of blood already exposed because of the prick or you may have to squeeze your finger to produce a drop of blood.

You may have to prick your finger again.

Afterward, place the blood onto the blood ketone strip and insert the strip into the meter. Results take about 3-5 seconds to pop up on the screen.

Again, blood ketone meters are the most accurate, but they do come at the cost of having to purchase strips that range anywhere from $1-$2 per strip.

And if you tend to be a little squeamish or the site of blood, this may not be the best option for you.

It's not that bad once you get used to it or have someone else do it for you.

PROS:

  • Most accurate
  • Most reliable

CONS:

  • Buying strips over time can add up $$$
  • If you hate the site of blood, this may deter you altogether.

If you were to go with any of the three above methods, we would recommend a blood ketone meter hands down.

Recommended: Keto Mojo Blood Ketone Meter


Checking ketosis without the use of equipment.

Perhaps you don't care to track using the above methods or want a general idea of whether or not you are in ketosis.

Which begs the question, can you feel when you are in ketosis?

While not the most accurate, or even 100% indicative of being in ketosis, you can kind of tell if you are in ketosis if experiencing one, many, or all of the symptoms below.

Metallic or fruity smell to your breath

That's right, what's also commonly referred to as “keto breath,” is a fruity almost nail polish type of scent to your breath. As described above, the breath ketone meter measures acetone that you expel while breathing.

It would only make sense that there would be a nail polish smell (acetone) to your breath which is commonly used as nail polish remover.

Mental clarity

The brain uses up a significant amount of energy and prefers ketones over glucose to fuel that requirement. Without having to rely on carbohydrates/sugar for energy the brain has a more stable and constant supply of fuel from either dietary fat or your body fat.

Many people report feelings of not only mental clarity but a euphoric feeling.

More stable and increased energy

Aside from the initial adaptation period, in which you may feel sluggish or experience symptoms of the dreaded “keto flu,” your body will have a constant supply of energy.

Much like your brain, your body will derive its energy primarily from fat from your diet or tap into that pesky body fat.

Decreased hunger

One of the most significant benefits that make a ketogenic diet so great is its ability not only to decrease sugar cravings but hunger in general.

Because your body has a constant supply of energy even without food, it won't have the same cravings as it would have on a carbohydrate-based diet.

Increased thirst and urination

As the body burns through stored glycogen (glucose) you'll be excreting tons of excess fluid from your body.

Since insulin is lower on a ketogenic diet, the kidneys excrete sodium at an increased rate. It is essential that you raise sodium on a ketogenic diet.


Optimal ketosis and ketone readings

There is a constant debate on what the “optimal” ketone range should be. Some would even have you believe that higher levels of ketones equate to higher levels of weight loss.

As far as we can tell and from personal experience, this is false. There is no “optimal ketone reading for fat loss.”

… but don't let that stop you from testing and coming to your own conclusion.

As explained earlier, many see a decrease in ketone readings the longer they are in ketosis. What's happening exactly may be debatable, but the consensus is the body becomes more efficient at using ketones leaving few if any to be spilled over and measured.

With that said, since the most accurate form of measuring ketones is via a blood meter, we'll use that as our primary reference.

What is a healthy ketone level?

In general, according to Phinny and Volek's publication of Art and Science of Low Carb Living, nutritional ketosis begins at a reading of .5 mmol/L and anything below you are not considered to be in ketosis.

Below is a visual ketone chart as laid out by Phinney and Volek.

As you can see, nutritional ketosis begins at a reading of .5 mmol/L with the optimal zone between about 1.0 mmol/L and 3.0 mmol/L

Being above or below .5 mmol/L and 3.0 mmol/L respectively doesn't necessarily mean you're doing anything wrong or won't see results. Instead, think of it as a nutritional ketosis sweet spot where the benefits of ketosis seem to be experienced.

In general:

  • Light ketosis: ~ < 1.0 mmol/L
  • Optimal Ketone Zone – 1.0 mmol/L – 3.0 mmol/L

Some things I've personally observed is that the bigger my caloric deficit, the higher my ketone readings in general.

Also, your readings can vary depending on a myriad of factors such as:

  • If you just worked out
  • If you just ate
  • Ingesting something like an MCT oil or ketone supplement.

This is why we recommend either taking a reading first thing in the morning or at the end of the day waiting at least an hour after your last meal. Whichever time you pick, just make sure you're consistent.

We're after results. Whether you're using a ketogenic diet to lose fat or gain muscle, it won't matter what your ketone readings are if you're not achieving your desired goals.

As the saying goes, chase results, not ketones. Unless you're using a ketogenic diet to manage, prevent, or treat specific diseases and ailments, there is no need to register the amount of ketones in your blood.


Would love to hear your thoughts or maybe if a lightbulb went off. Simply let me know in the comments down below.

Keto Diet 101: The Definitive Guide

It’s no secret that a ketogenic diet turns ones body into a fat-burning machine.

With many proven benefits such as weight loss, improved cognitive function, possible treatment of major diseases, improved health, and significant performance benefits, you’d be quick to wonder why you haven’t dived in just yet. Bottom line?

If you’re ready to dive into the ketogenic lifestyle, this guide will show you everything you need to to know to get started.

So let’s get started…

but first click here => 1I am a footnote. Every time you see one of these gems you can click it to perhaps learn a bit more, read my thoughts, or to reference a study.

Don't have time to read all 5,000 words? Download a PDF to read offline at a later time.


ketogenic diet pinterest cover

Chapter 1: Consistency of the fundamentals

Before diving into the intricacies of the ketogenic diet, we must first define the fundamentals to understand it

What is ketosis?­­­­­

Ketosis is when your body’s metabolism shifts away from glucose / sugar (carbohydrates) towards mainly ketone / fat utilization.

What is a ketogenic diet?

Essentially, the ketogenic diet triggers the production of ketone bodies by the liver.

The tipping point to a ketogenic diet is how much carbohydrates are restricted, causing a series of adaptations to take place.


What are ketones?

Ketones (or ketone bodies) are the byproduct of the incomplete breakdown of free fatty acids (FFA) in the liver.

Under “normal” dietary conditions, the body draws energy from all of the macronutrients (carbohydrates, protein, and fat) When you restrict carbohydrates or remove them all together, the body is forced to find an alternative fuel to provide energy.

One of which is free fatty acids (FFA) Most tissues in the body are capable of using FFA, but a select few major organs cannot – most notably the brain and nervous system.

However, break down those FFAs and now, the brain and other tissues can utilize ketones.

In fact, ketone bodies may be a preferred fuel source for the brain over glucose due to greater energy efficiency.

This may explain the improved cognitive function many experiences on a ketogenic diet. Now that you have a basic understanding of what ketosis is and what ketones are, how can this benefit YOU?


Chapter 2: Benefits of a ketogenic diet

Everyone has their own reason for going keto, even you.

While keto may not be the easiest diet to get started on due to years of various eating habits we’ve accumulated, it offers a TON of benefits if you’re willing to commit.

If you’re willing to give keto a fair shot you can look forward to feeling amazing, looking fantastic (more fantastic), and possibly recover from chronic health issues you may be plagued with.

Here are a few of the benefits of a ketogenic diet.


Increased fat loss

One of the biggest benefits of the ketogenic diet may be its effectiveness in massive weight loss.

Ketosis isn’t “magic,” though some would say that it is; instead, it generates a combo of synergistic effects that make dieting easier for the individual.

Here are just a few…

A keto diet reduces insulin, increases mobilization of stored body fat, and decreases, maybe even completely suppress appetite. 2 Ketosis, ketogenic diet and food intake control: a complex relationship. Antonio Paoli et al. 2015

This is important because the overwhelming drive to eat as a result of cravings when dieting is the BIGGEST impediment to weight/fat loss, and the reason why most diets fail.

This is why ketogenic diets appear to be more beneficial for the long-term maintenance of weight loss compared to low-fat diets. 3Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Bueno NB et al. 2013

At the end of the day, almost all diets will work, but if you can’t keep it off then what’s the point? We’re after both effectiveness and sustainability.


Increased energy / Improved cognitive function

Once your body has shifted to utilizing ketones for energy you’ll begin to notice increased, uniform energy throughout the day.

Being in a state of nutritional ketosis results in a steady flow of fuel, to the brain, thus avoiding the sugar swings and crashes most people experience on a “standard diet.”

This is why many people claim feelings of mental clarity on a ketogenic diet. In adults with bad memory, adding ketones improves cognition.

In fact, the higher the ketones, the higher the scores. Many people also report a sense of euphoria and well-being, which I too have noticed.

Moreover, many individuals use keto diets specifically for the sole purpose of increased mental performance.

There is a growing body of evidence suggesting a ketogenic diet may be beneficial for neurodegenerative diseases such as Alzheimer’s disease, Parkinson’s disease, autism, and even depression.4The ketogenic diet: uses in epilepsy and other neurologic illnesses.Barañano KW et al. 2008


Increased physical performance

Ketogenic diets increase energy efficiency.  At any given intensity, a keto-adapted athlete will burn more fat and less carbohydrate (glycogen) than not keto-adapted athletes. This allows glycogen to be spared for when we really need it.

Our bodies store glycogen (sugar) in our muscles and liver, but there is an upper limit of approximately 2000 – 2500 calories.

This is why you may see, or have experienced, hitting “the wall” during prolonged endurance events such as a marathon or ultra-marathon. Your body simply runs out of its stored energy.

This wouldn’t be the case if you were fat adapted (keto-adapted) The below table illustrates that carbohydrate stores are minimal compared to protein or fat.

The average person has enough energy stored as body fat to exist for weeks, even months, without food intake.

In fact, in one study 5Features of a successful therapeutic fast of 382 days' duration, a 27-year-old male fasted for 382 days! (under close supervision of course) As a result, the individual went from 456 pounds (~207kg) to 180 pounds (~82kg) for a total  loss of 276 pounds (~125kg) 


Disease treatment

By no means is this an endorsement to forego any treatment or not seek medical help. Always seek professional help if you are suffering from a disease.

DIABETES

Since a ketogenic diet manages blood sugars fairly well, it is excellent for prevention, managing, and even possibly reversing type 2 diabetes and pre-diabetes.

CANCER PREVENTION / TREATMENT

Ketogenic diets are currently undergoing study as they have been shown to reduce tumor growth and improve survival. Ketogenic diets may even increase the effectiveness of standard cancer treatments. 6Effects of a ketogenic diet on tumor metabolism and nutritional status in pediatric oncology patients: two case reports. Nabeling LC et al. 1995

EPILEPSY

The ketogenic diet first emerged as a tool for clinicians to treat patients with epilepsy.  It remains the only method with the consistent ability to prevent seizures through a variety of mechanisms.

KETOGENIC DIET POTENTIAL BENEFITS
  • Normalize blood pressure
  • Less acne (In my case, completely eliminated my lifelong struggle)
  • Reverse or manage PCOS
  • Fewer sugar cravings

As you can see, a ketogenic diet provides a slew of benefits with very minimal, if any negative effects.

Now that you have a general understanding of what a ketogenic diet is and how it may benefit you, The next chapter will discuss the how.

We will show you how to get started and set up your diet for success based on your goals.


Chapter 3: How to setup your ketogenic diet

There are right ways, yes… ways as in more than one, and wrong ways to implement a keto diet.

What’s wrong or right is subjective, of course.

BEFORE GETTING STARTED As always, you should always consult with a medical professional before starting any diet.

However, there are a few groups I’d strongly recommend consult a medical professional or employ a more moderately balanced diet (also open to interpretation) If you belong in any of these groups the diet is not generally recommended for you:

  • Type 1 diabetics and diabetics taking medication.
  • Pregnant or breastfeeding mothers
  • Young adolescent children

While the above groups MAY be able to safely employ a ketogenic diet, it is advised you do so under close medical supervision.


Ketogenic diet: DO IT RIGHT

Depending on your underlying reason for implementing a ketogenic diet…

i.e. disease treatment vs general health and weight loss

You may need to vary the percentages of calories coming from certain macronutrients (fat, carbohydrates, and protein)

In general, while a ketogenic diet is nearly the same for everyone in how it is set up, those using the diet to treat serious neurological diseases want to maintain high levels of blood ketones.

This means sticking to very low carb AND erring on the side of lower protein ~10-15% of calories.

Then again, if this applies to you then please consult your physician or another qualified medical professional.

For those doing keto for general health, weight loss, and/or performance, you may be able to handle more protein and/or carbohydrates and still remain in ketosis.

In fact, I would suggest a more moderate protein intake for active individuals (and if you’re not active then there is also an argument for why you should be)

But more about that at another time…

For now, let’s get to the nuts and bolts of the diet.


Getting started prologue

A ketogenic diet is a major change for some, if not most people. You’re literally telling your body to switch over from one fuel source to another.

It’s like taking your car’s petrol engine and switching it to a diesel engine. 

Or better yet, strapping a tanker truck to you with unlimited energy.

Big fuel gas tanker truck on highway

With that being said, it may take some getting used to. Make sure you are well prepared both mentally and physically on the journey you are about to embark on.

My top 3 recommendations to ease your transition and make it as enjoyable as possible.

1. Get plenty of electrolytes

(sodium, potassium, magnesium) You can easily accomplish this by salting your foods liberally and eating foods rich in potassium and magnesium such as leafy greens or avocados.

You can also achieve this by supplementing electrolytes as well.

2. Eat extra fat the first few days and maybe even the first couple weeks

While this may slow fat loss down if that is your intended purpose, increasing fat can accelerate keto-adaptation. Of course, dial it down after you’re adapted according to your goals.

Exactly how much fat you should eat on a ketogenic diet will inevitably be determined by your overall calorie intake and other macronutrients.

3. Exercise

Lift weights and perform a low-level aerobic activity.

Why? because it’s good for you that’s why.

While a ketogenic diet in and of itself is nitrogen sparing (muscle sparing) lifting weights helps prevent muscle breakdown and you may even increase muscle (depending on a lot of other factors such as your training age, overall calories, and workout routine)

Ok, I said 3… but lastly, make a minimum commitment of 4-6 weeks. 

Everyone responds differently to the diet. The first couple of weeks may be difficult for some, while a breeze for others.

In my experience, the longer you’re on the diet the more benefits and breakthroughs you will experience in health, weight loss, and performance.


Getting started – The Nuts & Bolts

Just because the ketogenic diet is a “high-fat” diet doesn’t mean you have an all-access pass to eat unlimited quantities of fat.

 Establishing a metabolic state of ketosis is more about the lack of carbohydrates, not eating copious amounts of fat. 

By default, a ketogenic diet is considered a “high fat” diet because once protein intake is calculated and carbohydrates are restricted, the remaining calories will be comprised of fat calories.

Since it’s easier to know exactly how much and what to eat, from a percentage standpoint this will usually leave an individual at:

ketogenic diet percentages
  • 50-85% of calories coming from fat
  • 15-35% of calories coming from protein
  • 5-10% of calories coming from carbohydrates.

With that being said, let’s get started.

In general, the guideline for a ketogenic diet, keto diet, ketosis diet is high fat, moderate to low protein, and low to no carb.

So exactly what does that entail? In general, we like to stick to the (K.I.S.S.) approach at The Art of Keto “Keep it simple…”

how to calculate macros on ketogenic diet

STEP 1: Set your total calorie intake depending on your goal

The amount of calories boils down to what your goals are concerning fat loss or muscle gain. If you are looking to lose fat you want to eat less than your body burns on a daily basis to be in a negative energy balance.

When trying to put on muscle, you want to eat more than your body burns on a regular basis to be in a positive energy balance.

To give you a general starting point and a better understanding of tracking calories you can see the what and how many calories you should eat on a ketogenic diet?

Or if you prefer plug and play visit our handy keto macro calculator that will help individualize a breakdown that fits your preferences and goals.

Below is an easy graphic to get you in the ballpark and make adjustments based on actual results

easy calorie cheat sheet for ketogenic diet

STEP 2: Determine your macronutrient breakdown

You will see a lot of conflicting information when it comes to a keto diet macro breakdown. As stated previously, the percentage breakdown usually is a byproduct of setting our protein and carbohydrate targets first.

With that said, we shouldn't look to strive for a certain percentage of any macronutrient (carbohydrates, protein, or fat) albeit unless the use of a ketogenic diet is for therapeutic purposes where the percentages originated.

One of the main reasons you should not base your diet on percentages is better understood given our recommendations of how much protein should you eat on a ketogenic diet which is based on a person's lean body mass (total weight – fat weight).

Someone who carries more muscle and lives a highly active lifestyle given the same weight as another individual who is inactive and has a higher bodyfat would have a higher need for protein and likely carbohydrates.

STEP 3: Track and adjust.

As with any new endeavor, you want to make sure you are heading in the right direction.

What gets measured get's managed. It shouldn't matter if you're using a ketogenic diet for fat loss, muscle gain, improved cognitive function, or decreased inflammation… make a note of any changes you observe.

The only way to continually improve is through small changes over time that compound into MASSIVE change.

Some questions to ask yourself depending on your goal(s).

Do I look visibly leaner?

Do I look more muscular?

Am I getting stronger?

Am I less sore?

Am I less tired?

Is my thinking clearer?

Do my clothes fit better?


Chapter 4: Types of ketogenic diets

Generally, there are 3 types of ketogenic diet protocols. We will discuss them briefly below:

  1. Standard Ketogenic Diet (SKD) is what most think of as the ketogenic diet. The majority will utilize a standard ketogenic diet while avid exercisers and athletes might tend to gravitate toward the other 2 methods below.
  2. Targeted Ketogenic Diet (TKD) is your standard ketogenic diet (SKD) with carbohydrates consumed generally before and/or after exercise.
  3. Cyclical Ketogenic Diet (CKD) is when you alternate between periods of eating a standard ketogenic diet (SKD) and introduce 1-2 days of high carbohydrate intake.

Let’s delve into each protocol a tad more, but briefly, to give you a better understanding of each.


STANDARD KETOGENIC DIET (SKD)

As previously mentioned, a standard ketogenic diet (SKD) is what most people think of or refer as a ketogenic diet. In general, it is a diet low in carbohydrate and moderate-high in both protein and fat. An SKD forms the foundation for both the TKD AND CKD.

TARGETED KETOGENIC DIET (TKD)

The targeted ketogenic diet serves as a compromise between your standard ketogenic diet and full-blown carb up (period of greatly increased carbohydrate intake) as used in a cyclical style ketogenic diet.

Primarily based on anecdotal experience, a TKD allows individuals to perform high-intensity exercise such as weight training or even endurance type training without interrupting ketosis for a long period of time… if at all

(unlike a CKD, which is coming next) With a targeted ketogenic diet you would typically ingest a few fast digesting carbohydrates before and/or during and after your workout. 

Without delving too deeply into the intricacies of a targeted ketogenic diet, many people have reported having better energy levels and therefore more productive workouts by utilizing this strategy.

CYCLICAL KETOGENIC DIET (CKD)

Unlike a standard or targeted ketogenic diet, a cyclical ketogenic diet employs a full 1-2 day period of high carbohydrate eating with the goal of refilling muscle glycogen.

Based on a standard 7 day week, you alternate 5-6 days of ketogenic dieting (SKD) with 1-2 days of high carbohydrate eating.

The theory behind the carb load is to refill muscle glycogen and sustain exercise performance for the next cycle while even possibly providing an anabolic response (muscle gain/re-gain in our context)

Unlike the targeted ketogenic diet, a cyclical approach employs HIGH carbohydrate intake over the full course of a day or two (and possibly even longer).

The carbohydrate scheduled days are usually preceded by a very intense and specific workout protocol.


Chapter 5: How to know you're in ketosis

So the question now is how do you know if you’re in a state of ketosis?

While there are actual test methods (blood, urine, breath), there are also telltale signs that don’t require any testing. 

 In the end, remember that we’re after results.  7There is no magical ketone level that indicates you are losing more fat. Therefor, there is no need to strive for a certain level. If your fundamental purpose for a ketogenic diet is therapeutic in nature then you may require the monitoring and testing of ketones

For a variety of testing methods visit my article on how to measure ketosis.


Testing methods

It’s possible to test for ketones in the urine, blood, and your breath.

There are drawbacks to each, but as previously stated, unless you have an underlying medical condition that requires that you stay at a certain level of ketones, it may be unnecessary.

In the end, we are big advocates of testing, at least in the beginning to draw any correlations to weight, mood, and/or performance related to ketone levels.

We’re also just big analytical data nerds.

Also, note that for certain individuals, eating under 100 grams of net carbohydrates is sufficient to reach a state of nutritional ketosis, but for others, they may need to go as low as <20 grams.

This is why testing can be beneficial since everyone responds and is affected differently.

Bottom line – it’s not necessary to test for ketones depending on the person, it may even lead some to become obsessive with constant measuring.

how to test for ketones on a ketogenic diet

Read more about How to Measure Ketosis.

On to the different test methods.


BLOOD KETONE METERS

 Blood ketone meters are considered to be the “gold standard” as they are the most accurate way to measure your level of ketosis.  It uses beta-hydroxybutyrate (a type of ketone body) as the indicator for this test.

Pros: 

  • Most accurate

Cons:

  • Ketone test strips can be pricey $1 – $2 / strip
  • Only measures levels in your blood vs actual utilization.
  • You must prick your finger to produce a drop of blood for measurement.
  • Usually not available at your local pharmacy (depending on where in the world you are)

Suggested Meters

Recommended: Keto Mojo Blood Ketone Meter


URINE STRIPS (KETOSTIX)

By far, the cheapest and easiest method to measure ketosis is via urine strips. You can find these at your local pharmacy such as CVS or Walgreens or order them on online sites such as Amazon.

I do apologize for folks outside of the U.S. since I am unfamiliar with the popular chain pharmacies… but I am sure you can grab these at your local pharmacies as well.

The urine strips are likely the first option for most beginners. You simply hold the sticks in your urine stream for a few seconds and watch it change color.

Then, you compare it to color on the side of the bottle which corresponds to a ketone level.

Pros:

  • Cheap
  • Available locally

Cons: 

  • Not very accurate, especially the longer you are in ketosis.
  • Hydration levels can give you different readings.

Suggested Strips :

  • Recommended: Perfect keto urine test strips

BREATH METER

Breath meters measure the level of acetone in your breath which gives you an indicator of actual fat utilization.

Breath meters are usually connected to a PC or Mac via USB (although bluetooth ones are being made now)

While not completely conclusive, this method may give you more real-time indicators of how different lifestyle factors and dietary changes affect your state of ketosis.

Unlike urine or blood testing, the breath analyzer is reusable and can potentially save you money over time.

Pros:

  • Measures actual fat being burned (whether from the body or diet)
  • No need to constantly purchase testing strips

Cons:

  • Larger upfront cost $150 – $300
  • Not always accurate
  • Does not always correlate well with blood ketones

Suggested Breath Meters :

  • Recommended: Ketonix breath meter

What if you don't want to test?

Each method of testing will help you gauge your ketone levels, however, when used separately, does not paint the whole picture.

 There is no conclusive evidence that more ketones equate to more fat loss or more muscle gain.  However, higher ketone levels generally have more therapeutic benefits in the treatment of certain medical conditions.

How to know without measuring

Once you’re keto-adapted (fat-adapted) and your body becomes more efficient at utilizing ketones, you might not see the big numbers on your measuring devices that you once saw in the beginning of your ketogenic journey.

Or, if you’re of the (K.I.S.S) keeping it simple as possible mentality,  simply go by how you feel along with the results or the lack thereof you're experiencing

(basically… be intuitive, which we should all strive for).

Below are some physical signs many people on ketogenic diets have experienced.

ketogenic diet signs you are in ketosis

Reduced hunger

Many individuals, myself included, experience a marked reduction in hunger. In fact, some people who used to have bottomless pits report feelings of satiety with less food.

Increased energy

Depending on the individual, for the first few days (or weeks) during the acclimation period, you might feel tired aka “keto flu”.  This is your body learning to use fat vs carbohydrates for fuel.

After the hump people experience a clear increase in their energy levels. Some even report a sense of euphoria and mental clarity.

It goes to show, sometimes we’re so used to feeling bad and having the dreaded “brain fog” that we don’t realize how bad it is until we experience what it’s like to feel good.

Keto breath

You may have heard about the dreaded ketone breath. It can make a person’s breath smell “fruity,” or like nail polish remover.

Increased Urination

As the body burns through stored glucose (glycogen) you’ll be excreting a lot of water in the process. When insulin levels are kept low, the kidneys excrete sodium at a higher rate which also leads to additional water loss.

This is why it is important and suggested to increase sodium while following a ketogenic diet.


Chapter 6: What do you eat on a ketogenic diet?

The key factor in reaching ketosis is the restriction of carbohydrates. In theory, the lower the carbohydrate intake, the greater degree of ketosis.

In fact, the fastest way to nutritional ketosis is simply to fast.

Fasting for 24-72 hours will get you into a state of ketosis the quickest.

For everyone else, it is generally advised to stick to under 20 grams of net carbohydrates per day to allow for adaptations to take place.

So, what does this look like?


Ketogenic foods to eat

CARBOHYDRATES

As a general rule, you want all your carbohydrates from low GI sources such as vegetables with trace carbohydrates coming from nuts and dairy.

Dark leafy greens are generally a good rule of thumb with small amounts of berries (raspberries, blackberries, etc.). Remember how many carbs you should eat on a ketogenic diet? The main goal is to stick to under 20g of net carbohydrates (total carbohydrate grams – fiber grams)

PROTEIN

Just about any meat, especially organ meats (liver, tongue, heart, etc)  as they are highly nutritious, is fair game. This will include beef, poultry, bison, fish, eggs, etc.

FATS

  • Nuts and seeds (especially macadamia and pili nuts)
  • Avocados
  • High-fat dairy (heavy cream, butter, hard cheeses, etc,)
  • Oils
  • Coconut, Avocado, MCT

SWEETENERS

  • Stevia
  • Erythritol
  • Monk fruit
  • Allulose

DRINKS

All the drinks listed below are unsweetened, but if sweetened with the above-listed sweeteners they are permissible.

  • Water
  • Coffee
  • Tea
  • Small amounts of wine and hard liquor may be permissible, though generally not recommended during the adaptation period.

For a more complete list of keto-friendly foods to incorporate in your diet and what to avoid, give our KETO FOODS LIST | THE ULTIMATE GUIDE a read.


Foods to avoid

In most cases, you generally want to avoid all starchy and refined carbohydrates.

  • Grains – rice, corn, wheat cereal, etc.
  • Sugar – any caloric sweetener such as honey, agave, maple syrup, etc.
  • Fruits – Almost all fruits aside from small amounts of berries
  • Tubers – Potatoes, yams, sweet potatoes, etc.

Failing to plan is planning to fail. When you begin your ketogenic diet, you will want to plan ahead.

Try to keep things as simple as possible in the beginning by eating foods that not only you enjoy, but provide satiety.

Once you become keto-adapted or have been on the diet for a while, feel free to experiment with different foods and/or carbohydrate intake to see how it affects you.


Chapter 7: Common Q&A, Troubleshooting, and Resources

I'll be the first one to say that what works for one person may not work for the next.

If you decide on a keto diet and bodybuilding as your plan of attack, the best thing you can do is EXPERIMENT.

Every day is a chance to learn about yourself, your body, and make adjustments based on real-world results.

I believe a ketogenic approach is a great compromise between optimal health and aesthetics.

That said, I guess that makes it 6 tips.

🙂


Will physical performance suffer?

There are plenty of misconceptions when it comes to the ketogenic diet and physical performance.

While, in the short term, there may be small performance drops during the adaptation period, there are many promising longterm benefits from switching to a fat burning athlete.

In keto-adapted athletes, energy efficiency is increased. Meaning, at almost any given intensity of their V02max, they are utilizing more fat and less glycogen than their sugar-burning counterpart.

In fact, fat-adapted athletes have been shown to burn up to 2.3 times more fat at peak oxidation 8Metabolic characteristics of keto-adapted ultra-endurance runners. Volek et al. 2016 59% more fat overall than non fat-adapted athletes, AND at higher intensities.

As a result, there is less of a dependence on stored and/or external carbohydrate sources during exercise. Instead, glycogen is spared and stored for when we really need it, such as during higher intensity periods of activity.

This is crucial as we only store about 2400 calories worth of carbohydrates within our muscles and liver, while even the leanest of individuals may carry tens of thousands of calories of body fat.

Energy stores become virtually limitless on a ketogenic diet.


Are there any side effects on keto?

KETO FLU

Common for those new to keto or low carb, but often fades after a few days.

While your body is transitioning primarily from sugar burning to fat burning people have reported bouts of fatigue, dizziness, headaches, cramps, etc. This is often in part due to a loss of electrolytes.

When you stop eating foods rich in carbohydrates, you’ll start to drop excess water and salt which may result in dehydration and the aforementioned symptoms.

You can minimize or mitigate dehydration completely by increasing your water and salt intake.

Muscle cramps

As with the keto flu, muscle cramps are typically a result of a loss of electrolytes. Aside from adding additional salt, make sure to eat foods rich in potassium and magnesium such as dark leafy greens and avocados.

You may want to also supplement with magnesium or potassium if you prefer to go that route.

Constipation

One of the most common causes of constipation is dehydration (starting to see the trend here?) The simplest solution is to increase water intake and make sure you intake an adequate amount of fiber from non-starchy vegetables. 

Also of note, you may be eating less “bulk” due to cutting out all the carbohydrates and processed foods you may have been eating previous to going keto.

As a byproduct, you will likely have less waste. Try not to confuse constipation with just not having the urge to go number two.

Keto breath

Some people experience the smell of acetone on their breath (or more often, the people around them do) This, in part, is due to acetone being one of the ketone bodies created during ketosis and often resembles the smell of nail polish remover.

This typically goes away for most individuals within 1-2 weeks after the body adapts to ketosis and stops inefficiently expelling them through the breath, sweat, and urine.

Keto rash

While there is no real scientific reason or explanation for the keto rash, a handful of people report bouts of rashes appearing once starting a ketogenic diet.

As with the keto breath, this may be due to skin irritation from the acetone excreted through sweat.

Another theory floating around is that the rash is a sign of toxins being released through the skin.

Since toxins are primarily stored within the fat cells and we are now mobilizing more fat and using it as our primary source of energy… the toxins are also being circulated and excreted out through our skin.

Possible solutions include loose-fitting clothing, showering immediately after exercise, and even possibly upping carbohydrate intake slightly. There is a site which delves more into this in depth.


Some tips to help avoid keto side effects

As you can see, most of the issues are related to dehydration which also leads to a lack of electrolytes.

You want to ensure that you're drinking enough water, salting your foods liberally, and supplementing with additional electrolytes if you are engaging in substantial bouts of exercise or just tend to sweat more than the average. 

  • Drink more water
  • Increase electrolyte intake
  • Eat enough fat

Chapter 8: My top 3 takeaways

1. K.I.S.S.

Don’t over complicate the whole process. In general, one can achieve a state of ketosis simply by limiting carbohydrate intake to 20g of net carbs

(Total carbohydrates grams – Fiber)

Also, we would recommend keeping food choices basic at first before trying to re-create all your favorite food dishes in keto friendly versions. This means sticking to fatty meats, eggs, healthy oils, nuts, green leafy vegetables, etc.

2. Increase water and supplement electroltyes

As you can tell from a lot of the “side effects” mentioned, a lot of it boils down to dehydration and electrolytes.

Strive for a  gallon of water a day and make sure you are getting enough:

  • Sodium
  • Potassium
  • Magnesium

You may get them from foods or supplement them in your diet. The above links are what we personally use here at The Art of Keto.

3. Track what you eat

What gets measured, gets managed.

Peter Drucker

When people track their food intake, they usually eat less (or more if weight gain is your goal) and are more likely to keep the weight off long term.

It’s also easy to over-consume carbohydrates as they are hidden in just about everything. Keeping a food log keeps your accountable regardless of your goals.

I recommend MyFitnessPal

KETOGENIC DIET KETO FLU

Saving money on a ketogenic diet

A common concern we hear about ketogenic diets is that they are more expensive in general compared to other ways of eating.

Yes and no.

An excellent grass-fed steak does cost more than a cheeseburger from the local fast food joint, but a ketogenic diet isn't as expensive as you may think.

Also, grass-fed meats aren't a requirement for this diet, but if you have the means to afford to do so, then we would recommend you opt for grass-fed over grain-fed.

In the end, I would much rather invest in my food quality and nutrition now then all the costly medical bills from a lifetime of subpar dietary choices.

With that said, a ketogenic diet doesn't cost more than any other “healthy” diet lifestyle. You may even find that you will spend less money and time overall when you fall into a groove and follow the tips below.

These are our recommendations for getting the most bang for your buck:

Search for deals

I don't know about you, but I get weekly mail from the all of the local grocery stores with the latest savings. Not only that, but almost every grocery store now has their own app now with coupons and the most current deals.

Don't hesitate to talk to your local butcher and ask if there is anything not on display or if you have any special requests. You'd be surprised how often you can find some hidden gems.

Buy in bulk

Costco is your friend. Buying food in bulk can reduce the cost per pound tremendously. Off the top of my head, you can buy hard cheeses, grass-fed butter, lots of veggies, and proteins such as steak and canned salmon from many food wholesalers.

Meal prep

People in the fitness industry are no stranger to Meal Prep Sundays. While it may seem convenient to buy pre-made food or eat out, the costs add up (both time and money).

Try cooking your veggies and proteins ahead of time. We like to prep our food twice a week, so we always have a fresh easy to grab meal ready to go.

Meal prepping is also a great way to set yourself up for success as we sometimes don't make the best food choices if we find ourselves tired after a long day of work and don't want to cook.


I hope you enjoyed the ketogenic 101 guide. What did you think of it? Or maybe you have a question. Either way, let me know by leaving a quick comment below right now.

How Much Fat Should You Eat On A Ketogenic Diet?

So, we’ve established how many calories to eat on a ketogenic diet along with setting our protein and carbohydrate intake. The last piece of the equation you’re left with is how much fat should I eat on a ketogenic diet?

How much fat on keto?

How much fat on a keto diet is generally determined after your total calories, protein, and carbohydrates have been established. Many sites will tell you to set these numbers by percentages, but doing so doesn't take into account the individual and their goals.

how much fat on keto pinterest cover

So just how much fat should you eat on a ketogenic diet?

When you think of a ketogenic diet you’re thinking it’s a “high fat” diet…

and you’d be correct.

but not for the reasons you may be thinking.

This is why we’ve left it as the last piece in the puzzle to calculate after setting the total calorie count, and protein and carbohydrate intake within that total.

The fact of the matter is,  you can reach a state of ketosis with only protein and carbohydrate restriction.  So why do we eat so much fat on a ketogenic diet?

Simply put, fat acts as a caloric ballast, “a filler.”

You can also think of it as a lever that you dial up or down depending on the rate of weight loss or weight gain you wish to achieve.

how much fat on keto as a lever

After calculating the required amount of protein to prevent muscle loss, where it is not too high so as to prevent ketosis and restricting our carbohydrate intake to 30g net carbs, caloric intake would be too low, resulting in metabolic slowdown.

i.e. what most people would refer to as “starvation mode” just for the sake of using a term most people will seem to grasp.


But if my body runs on fat and I don't need to eat fat…

When we say that you can reach a ketonic state by just eating protein and restricting carbohydrates… we mean it.

This is because, from an energy standpoint,  your body doesn’t know the difference between dietary fat (fat you consume) and stored body fat  (fat on your body).

Therefore, the more dietary fat you consume, the less body fat will be lost. Aside from a few essential fatty acids, there is no real need to consume fat to reach ketosis.

In fact, an average person carries about 9,000 grams (~80,000 calories) worth of stored fat. Taking that into account, on average a person burns 100 calories per mile walked, that would be enough fat (energy) to walk 800 miles.

The primary purpose for including relative high amounts of dietary fat, as mentioned, is to keep our calories raised high enough to prevent a slowdown of our metabolic rate and because fat helps our food become more tasty.

i.e. “starvation mode”

Unless you’re using the ketogenic diet for the treatment of an ailment or disease such as epilepsy, which hopefully you would be doing under the care of a medical professional, high fat intake isn’t 100% necessary

Is it possible to eat too much fat on the keto diet?

Yes.

Next question.

I kid… I kid…

Is it possible to eat too much fat on the keto diet?

Of course! Just like protein or carbohydrate, a person can eat too much fat. Whether you are looking to lose body fat or put on muscle using a ketogenic diet, there is indeed a thing as consuming too much fat.

I know this goes against the dogma that a ketogenic diet defies the energy balance equation of calories in vs. calories out, but that’s for another discussion.

It is of our opinion that not all calories are created equal,  but calories still do matter even if they come from fat.  An individual’s biochemistry ultimately decides how the body will express (burn or store) those calories, which changes on a ketogenic diet.

But I digress.


OK, so just how many grams of fat should you eat on a keto diet?

Ready for it…

It depends.

If you’ve gotten our quick start guide or read the previous 3 posts in the series you may have a good idea of where to start.

Fat calories will make up the remaining calories after protein and carbohydrates are subtracted. This usually leaves you with about 60 – 80% of your calories coming from fat.

To calculate how many grams of fat you should eat on a keto diet:

 Fat calories = (maintenance calories – protein calories – carb calories) 

Fat calories / 9 (9 calories per gram of fat compared to protein and carbohydrates which is 4 calories per gram) = How many grams of fat you should eat on a keto diet.

To get your specific numbers, feel free to grab the keto quick start guide below which includes a one page pdf on getting you started right away along with a keto friendly food list or view the first 3 parts in the series below.

  • HOW MANY CALORIES SHOULD YOU EAT ON A KETOGENIC DIET?
  • HOW MUCH PROTEIN ON A KETOGENIC DIET?
  • HOW MANY CARBS ON A KETOGENIC DIET?

DON’T HAVE THE QUICK START GUIDE DOWNLOAD IT BELOW


How am I supposed to eat all that fat?

At this point you may be thinking how am I supposed to eat all that fat? And, if you’re not used to eating so much fat it may seem like a lot in the beginning.

Rest assured, it’s nothing to worry about. The fat in the diet helps provide a sense of fullness, and besides…

It makes food taste damn good.


What fats to eat on a ketogenic diet?

First off, avoid unhealthy processed fats and oils such as processed vegetable oils, margarine, hydrogenated oils or trans fats which have been shown to be damaging to your health.

Your best bet will always be saturated and monounsaturated fats from whole foods.

With that said, here are some examples to give you an idea of what fats to eat on a ketogenic diet:

  • Fatty cuts of meat (think Ribeye, NY Strip, skin on Chicken Thighs)
  • Fatty fish (salmon, mackerel)
  • Eggs (more specifically the yolks and preferably pasture raised)
  • Did we mention fatty cuts of meat like bacon? Yes… bacon
  • Healthy Oils (avocado, coconut, olive oil)
  • Nuts and seeds (our favorites are macadamia nuts and pili nuts)
  • Avocados
  • Cheeses

For a more complete list with fat gram count, download the list below.


All good things must come to an end

There you have it folks.

Throughout the 4 parts of this mini-series we’ve established how many calories you should eat to fulfill YOUR needs. Then, we showed you how to calculate your personal macros along with the WHY.

 A ketogenic diet, in essence, ends up becoming a “high fat” diet due to the fact that we must limit our protein and carbohydrate intake , but still keep our calories high enough as to not cause a big metabolic slowdown.

But that’s ok, one of the best parts about the ketogenic diet is all the delicious and satiating foods we are able to consume.

With the exception of a few essential fatty acids, ketosis can be established with a diet of all protein and restricting carbohydrates ala Protein Sparing Modified Fast (Which we will dive into another day).

As with everything, these guides are meant to give you a starting point where you can begin to make adjustments based on your own personal results.

I’ve learned that we are constantly learning new things each and every day to optimize our own health, looks, and performance. Try not to over complicate things and just take action.

What’s your go to staple to hit your fat intake?

Would love to hear your thoughts or maybe if a lightbulb went off. Simply let me know in the comments down below.

How Many Carbohydrates Can You Eat On Keto

In the first part of this series we discussed how many calories you should eat on a ketogenic diet. The second part of our series we addressed how much protein you need on a ketogenic diet.

Today we are going to cover how many carbohydrates you can eat on a ketogenic diet, or better yet, get away with.


How many carbs on keto?

How many carbs on keto is dependent on the individual. Your carbs must be low enough to reach a state of ketosis, but this can vary due to how active you are to how long you’ve been on a ketogenic diet. Most people starting a ketogenic diet begin with 30g of net carbs per day or less.

how many carbs on keto pinterest cover

With the ketogenic diet being a low carbohydrate diet, why didn’t we talk about this first?

First off, while the ketogenic diet is low in carbohydrates, it is specifically a low carbohydrate and high fat (relatively speaking) diet. Secondly, calorie and protein requirements are commonly misunderstood even though they are more important in establishing a how much vs. how few to consume.

With that being said, how many carbs are allowed on a ketogenic diet?


In the beginning

 Carbohydrate intake, or lack thereof, is arguably the most significant aspect of a ketogenic diet since carbohydrates have the greatest effect on ketosis. 

As a general rule, we recommend that you consume only between 15 – 30 net carbs… and for my personal clients, I typically recommend you do 30 TOTAL carbs per day.

More on how to exactly calculate net carbs down below.

At least in the beginning.

Once ketosis has been established, depending on your activity level, there may be an increased ceiling of carb intake while still remaining in ketosis.

Personally, I have experimented with upwards of 150 net carbs on a day of high activity and still tested positive for blood ketones the following morning.

Mind you, I also lift weights 5-6x per week and am fairly active during the day.

Results may vary from individual to individual, so the only way to check how many carbs best for you to consume is by self-testing. Of course, you are also more than welcome to “set it and forget it,” which I do 99% of the time.

how many carbs ketogenic diet set it and forget it

When it comes to testing ketones or blood glucose I typically use a blood ketone monitor.

  • Keto Mojo Blood Ketone Monitor
  • Keto Mojo Blood Ketone Strips
  • Keto Mojo Blood Glucose Strips

Variables that play a role in how many carbs you can tolerate and still remain in ketosis include:

  • How long you’ve been in ketosis (keto-adapted vs. not)
  • The amount of lean mass (muscle) you have
  • Your activity / exercise levels
  • Current state of health (i.e. insulin resistant vs. insulin sensitive)
  • Possibly timing of carbohydrate intake (i.e. pre-workout)

How do you calculate net carbs on the keto diet?

Net carbs are the total amount of carbs minus any fiber and/or sugar alcohols.

how many carbs on keto how to calculate net carbs

The reason fiber and sugar alcohols aren’t counted toward your total carb intake is that they are indigestible, which as a result, doesn’t significantly impact your blood sugar or trigger an insulin response.

The typical keto-friendly foods you’ll find fiber in are your veggies and nuts, but also many of the low carb “diet” options and baked goods you typically come across in the store.

A general rule of thumb is if it says, “only X net carbs” then it has a good chunk of fiber in it.

how many carbs on keto net carb example

Dietary fiber is the indigestible portion of plant foods and has two main components: insoluble fiber (principally cellulose and lignin) and soluble fiber such as galacto-oligosaccharides and fructooligosaccharides (FOS), which are fermented by the gut microbiota into short-chain fatty acids (SCFAs) acetate, propionate, and butyrate.

Flint et al. 2012

For myself, I usually track total carbs to keep things simple. This means on most days I typically get between 15 – 30g of total carbs including fiber and sugar alcohols.

Why? This keeps me from overdoing “keto-friendly” treats and makes tracking less confusing.


Wait, so how many carbs can I have on a ketogenic diet?

To sum it up, we recommend you stick to between 15 – 30g net carbs in the beginning (total carbohydrate intake minus any fiber or sugar alcohols).

 If you want to keep it simple, take it a step further, or not seeing results… then we would suggest counting total carbs. 

Also, most if not all of your carbohydrates should be coming from green leafy veggies with only trace amounts of carbohydrates that tag along with foods such as nuts and cheeses since they have the least effect on insulin.

While 30g of carbohydrates is a general recommendation that gets most people into ketosis, this too may vary person to person. Certain individuals may need to drop their carbs further while others can tolerate more and still induce ketosis.


Would love to hear your thoughts or maybe if a lightbulb went off. Simply let me know in the comments down below.

The Truth About How Much Protein To Eat On Keto

In part 1 of this series we went over how to determine your maintenance calories – basically how many calories it took to maintain your current weight. From there we learned how many calories you should eat on a ketogenic diet to suit your specific goals. 

Now begs the question, just how much protein is required on the ketogenic diet?

 How much protein on keto? 

We need enough protein for satiety and to stave off muscle loss while dieting, but not too much where it either prevents us or knocks us out of ketosis.

Which might not actually that much of worry after all.

how much protein on keto pinterest cover

Our general rule of thumb regarding protein for individuals without excess amounts (>25%) body fat is to set your protein intake at .8g/lb of total bodyweight if inactive or .9g/lb if working out regularly.

And the easiest method is to set protein intake at 1 gram per pound of DESIRED bodyweight.

Example: You weigh 180 pounds now, but you want to drop to 160 pounds, then you would eat 160 grams of protein per day.


HOW MUCH PROTEIN ON KETO. THE WHY.

There are two schools of thought on how much protein you should eat. One side limits intake as a percentage of overall calories, while the other believes in setting protein based upon weight or lean body mass regardless of where that lands percentage-wise.  

While carbohydrate intake is the most important aspect of successfully reaching a state of ketosis,  Hprotein intake is important to prevent muscle loss. 

This is why in part 2 of the equation we are going to discuss and then establish our protein requirements for optimal muscle retention and keto-adaptation.

What’s tricky about figuring out how much protein you need on a ketogenic diet is that it must fall in a range high enough to prevent muscle loss but low enough to allow one to enter and maintain a state of ketosis.

With that said, let’s dive in.


Once ketosis is established, our bodies require very little glucose (carbohydrates) and the glucose it does need can be produced from other sources in the body, protein and fat.

Reaching a ketonic state sets in motion a series of adaptations which minimizes body protein loss during periods of caloric restriction  but doesn’t negate it completely. 

Our primary goal is to have enough dietary protein to maintain ketosis, while preventing the breakdown of our own bodily protein (muscle/lean mass).

And there lies the dilemma.

Just how much protein is enough to maintain ketosis while preventing muscle breakdown?

Through our own self-experiments and reasons discussed below, we believe in setting protein requirements based on weight, most notably lean body mass.


So how many grams of protein should you eat on a ketogenic diet?

How many grams of protein you should eat on a ketogenic diet will come down to a few factors:

  • Bodyweight, but more accurately your LBM (Lean Body Mass = total weight – fat weight)
  • If / how active you are (exercise)
  • Whether just starting the ketogenic diet or already in ketosis
  • How many carbs you are consuming

Regardless of diet, the body has a minimum protein requirement needed for every day bodily function such as basic tissue repair and hormone synthesis. The current RDA (Recommended Dietary Allowance) is .8g/kg or .36g/lb of bodyweight.

These numbers are based on a very sedentary lifestyle where you are eating enough calories to maintain your weight. (i.e.  not trying to lose or gain weight)

The one caveat of calculating based off total bodyweight is if you are carrying an excessive amount of body fat (25 – 30% >), we highly recommend your protein intake be based on LBM.

Fat mass is inactive and individuals carrying a large amount would likely increase protein intake beyond what is typically recommended/required.


How to calculate protein needs based on body weight

While it would arguably be more accurate to use lean body mass to calculate our protein intake, every method of body fat measurement offers a margin of error. For simplicity’s sake, we will be using total bodyweight in our recommendations.

If you know or have a general idea of your body fat percentage the more accurately you can determine your personal protein requirements.

While we do recommend measuring body fat via more accurate methods such as skinfold calipers, DEXA scan, or even bioelectrical impedance, we understand that these are not always accessible to everyone and have provided a visual illustration below to help you best guesstimate.

how much protein visual body fat

With that said, a recent study concluded that 0.82g/lb or 1.8g/kg is the upper limit at which protein intake benefits body composition. After the .82g/lb of protein, additional protein intake ceased to provide any measurable benefits.

This would give your average male carrying ~20% body fat an estimate of 1g of protein per pound of LBM.

Example: 180-pound male at 20% body fat

1g of protein per pound of LBM

180 x .20 = 36 pounds of fat

180 – 36 = 144 pounds of LBM

.82g of protein per pound of total bodyweight

.82 X 180 = 147.6

That gives us a net difference of 3.6g of protein which is negligible in the big scheme of things.

Based on these findings,  my general recommendation would be to set protein at .8g/lb of protein for individuals who are not exercising upwards of .9g/lb for individuals who are exercising. 

Again, these recommendations are based on TOTAL bodyweight for individuals generally under 25% body fat. For increased accuracy, those who would like to calculate protein based on LBM, we would recommend 1g/lb of LBM

Another easy method would to simply set your protein intake at 1 gram per pound of DESIRED bodyweight. For example, if you weigh 250 pounds and your DESIRED body weight is 180 pounds, then you would eat 180 grams of protein per day.


More reasons to increase protein

SATIETY

Studies show that protein is the most satiating macronutrient compared to carbohydrates or fat.

There is also convincing evidence that a higher protein intake increases thermogenesis (calorie expenditure) via the Thermic Effect of Food or TEF which accounts for about 10% of our total calorie expenditure each day.

Meaning, you simply burn more calories per day by eating a higher percentage of protein since it takes more energy to digest.

Of course, satiety will vary from person to person. Some say higher fat intakes keep them more satiated so find what works for you. Personally, I think a 4 oz chicken breast would keep me fuller than one tablespoon of butter.

But that’s just me.

Which brings us to…

GLUCONEOGENISIS

Wait a minute, I thought gluconeogenesis was bad and that’s why we wanted a lower protein intake?

Yes and no, hear us out for a second.

Often referred to and even feared by many in the ketogenic community, gluconeogenesis literally translates to the making (genesis) of new (neo) sugar (gluco).

The thought here is that extra protein is converted to sugar and either prevents us from reaching a state of ketosis or knocking us out of ketosis.

This may or may not be true as there is no solid evidence supporting this, but in the context of what we are about to discuss this shouldn't be an issue.

Just know that  gluconeogenesis is happening ALL the time  and to everyone despite low OR high protein intake.

Gluconeogenesis is a demand driven process.

Meaning, our body will ONLY convert protein to glucose if absolutely necessary.

During the first couple weeks of a ketogenic diet, during the transition to becoming a fat burning beast, the body still relies heavily on glucose for fuel.

Since glucose needs are high when availability is low during the keto-adaptation period (1-3 weeks), the body will begin to break down its own protein stores via gluconeogenesis.

As a result, during the first couple weeks of a ketogenic diet, we strongly recommend you keep your protein intake up and adjust downward if you feel so inclined.

And lastly…

PROTEIN TASTES GOOD.

Self-explanatory.


Can too much protein prevent or knock you out of ketosis?

A lot of the questions we get and see floating around is “can too much protein stop ketosis?” or whether too much protein can even prevent someone from reaching a ketonic state.

And like always, it depends…

In my personal experience, along with a few other individuals, we have had no problems establishing and maintaining ketosis with upwards of 2g of protein per pound of total bodyweight!

Whether or not eating that much protein is optimal is a completely different story, and as mentioned above, may likely offer no significant benefits.


Can you have protein shakes on a ketogenic diet?

While protein shakes are allowed on a ketogenic diet, there is generally no need to supplement additional protein. If you are consuming a diet high in meat, seafood, eggs, and dairy you may even find yourself going OVER your allotted protein intake.

This is why we suggest lean or fatty cuts of meats and even going against the popularity of eating only egg whites and consuming the entire egg… and sometimes even ONLY eating the yolks if you need to up your fat intake.

Of course, there are times (many times on a ketogenic diet) where you may find yourself not hungry or on the go and would rather opt to drink a protein shake. And quite possibly there may be some individuals who find it hard to hit the ideal protein intake.

In these cases, a protein shake is a perfectly acceptable replacement/supplement to your ketogenic diet. Below are a few of the protein shakes we would recommend based on taste and quality

  • Whey protein isolate
  • Casein protein
  • Vegan-friendly protein

How much protein you need on a ketogenic diet takeaway

Hopefully you see by now that there is nothing to fear when it comes to protein intake on a ketogenic diet.

We need enough protein for satiety and to stave off muscle loss while dieting, but not too much where it either prevents us or knocks us out of ketosis. (which might not actually that much of worry after all)

Our general rule of thumb regarding protein for individuals without excess amounts (>25%) body fat is to set your protein intake at .8g/lb of total bodyweight if inactive or .9g/lb if working out regularly.

And of course, you can simply set protein intake at 1 gram per pound of DESIRED bodyweight as mentioned earlier.

Ideally, we recommend you calculate protein on your lean body mass, which you may either guesstimate or have a body fat test done. With that said, based on your lean body mass we would recommend 1g/lb of LBM upwards of 1.2/lb

Lastly, if you have trouble establishing and maintaining ketosis based on the recommended protein intake, and all other aspects of the diet are in place, adjust protein intake downward until ketosis is established as measured by ketone test strips, a ketone blood monitor, or a ketone breath meter.


Would love to hear your thoughts or maybe if a lightbulb went off. Simply let me know in the comments down below.
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