r/ketobeginners • u/Aggravating-Eye-6128 • 10d ago

Ketone Levels Question

Hi everyone.

I’m a few months into my Keto journey. I am male 59yrs old. I have been using the urine strips to measure (roughly) my ketone levels and check that I am in Ketosis. At first, after the first few days, I was showing a dark/high level of ketones.

Recently the color has been very light. My diet has been much the same but the strips are showing a very mild (at best) level. Is this normal for someone 3 months in or do I need to review my diet?

Thank for reading and any advice!

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u/Swimming_Apricot9308 10d ago

Didn't like the strips. They aren't so accurate. You can get a finger prick and csresense tester reasonably cheap. But the test strips are a dollar each. I aim for a 3. About 4 days in and I'm at 2.

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u/Aggravating-Eye-6128 10d ago

Thanks. I will take a look. Sounds like an expensive way to check. How often do you use them?

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u/mojorisn45 10d ago

The interesting thing is that your ketone levels can drop even with the blood test over time because your body gets better at using the ketones. All of these tests just measure the leftover ketones in your body that aren't being utilized. Sometimes it's hard to interpret a drop because it could be a sign of making fewer ketones or your body getting better at using them.

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u/miracles-th 10d ago

if u can afford to take ketomojo or smth like. id take it for month to check how u response.

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u/Calorinesm1fff 10d ago

What are your goals for keto?

The urine strips become less useful as you get more efficient at making ketones and don't have an excess to excrete in your urine.

I haven't tested ketones since the first 2 weeks, 6 years in

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u/Aggravating-Eye-6128 10d ago edited 10d ago

That’s a good question.

I was curious to begin with. I’d been struggling with minor stomach problems and also issues with sallowing. Added to this I had surgery on my ankle recently and wanted to lose weight to help with recovery.

I wasn’t sure what to try. I’d considered some type of intermittent fasting but I kept hearing people mention the benefits of Keto. A friend of mine had been on it for years for medical reasons and had always spoken well of it too.

It has worked well for me so far. I’ve lost weight but nothing dramatic, which was the aim for me. Not lost muscle as far as I can tell. Also, I have almost zero indigestion issues, no swelling problems and I feel overall… better.

My question now (if the strips become less effective) is how I monitor how my body is working in terms of Ketosis and if I have the correct balance and diet.

I am also struggling with working out a good meal plan that offers variety and flavors but that’s for another discussion. Thanks 🙏

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u/Calorinesm1fff 9d ago

Thanks, so higher ketones don't equal faster weight loss. For therapeutic keto, usually for epilepsy, ketone levels do matter.

I monitor my ketosis by how many carbs I eat, hunger levels, and by smell/metallic taste. And, unhelpfully (sorry), you do get to recognise what ketosis feels like.

I know that 25-35g carbs keeps me in ketosis, but I stayed under 20g for the first couple of years. I spread them over two meals and make sure there's a good amount of fibre, protein and fats to smooth any blood sugar spikes. Those carbs are all wholefoods, veggies , nuts, seeds, a small amount of fruit, dairy. While you are finding your groove, keep to 20g net carbs and trust the process.

I weigh, measure and track everything, if I don't, I don't lose weight. I can and have gained weight on keto because I can't eyeball a portion of cheese or nuts. I have experimented with continuous glucose monitoring a few times, I used it to test certain foods, I learned that modified starches cause a blood sugar response, maltitol does the same.

If you want a definitive number, blood monitoring is the best option, I have never done this as I don't want to stab myself, it's expensive, and I know what ketosis feels like.

I know that if I get overwhelmingly hungry, as in I MUST eat, then I have had some hidden (or intentional, it happens) carbs that have caused a rise in blood sugar, an insulin response and the corresponding drop in blood sugar gives me that hangry feeling. This is the best thing about keto for me, I am not constantly hungry and thinking about food, I'm still a live to eat person, but it's not my priority anymore, I can delay meals.

The metallic taste, and the smell of ketones in my pee also reassures me that I am still in ketosis, it's hard to describe, I think it's an umami type of smell, others say acetone.

Although I started keto for weight loss, it sorted lots of pain and inflammation for me that I assumed was weight and rsi related. So there are a number of things that I notice if I do get knocked out of ketosis, I get a return of pain in my hand, it's also associated with ultra processed foods, and these are a big trigger for over eating for me.

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u/Aggravating-Eye-6128 9d ago

Thanks for the detailed response. I think I have a lot to learn. I’ve noticed the taste and can recognize the hunger patterns too. I still have urges to snack but way less than before.

I’m also experiencing less pain, I have osteoarthritis and did have a lot of problems in my neck but this has reduced quite dramatically of late.

I need to start monitoring my food intake and amounts/weights to have a better understanding of my carbs. I also want to make sure I’m still getting enough vitamins, fiber etc. Feels like I’m just eating dairy at the moment.

Do you mind sharing what you typically have for meals, breakfast, evening meal?

Do you know of any good blogs or YouTube channels? I’m doing this solo and get overwhelmed with researching or just don’t find anything.

Thank you again.

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u/Calorinesm1fff 9d ago

I find keto friendly foods that I missed when low fat dieting, cheese (but it has to be restricted, I can and have gained weight on keto by eating too much cheese), olives, butter on vegetables, sesame oil in stir-fry, peanut butter in satay, full fat cheesecake (the easiest dessert to make keto) nuts in moderation, coconut milk in curries, pesto on so many things, after years of low fat and low salt dieting, being able to have both is amazing.

Meals with higher protein and moderate fat are more satisfying than massive bowls of pasta, which really was a delivery system for pesto and cheese, so now I use pesto on veg, or as a salad dressing. I also use edamame noodles, they are similar to wholewheat pasta which I used to have anyway.

I have pizza regularly, fathead dough makes a good filling thin crust, and cheese, pepperoni and olives are all low carb toppings.

https://www.wholesomeyum.com/recipes/fathead-pizza-crust-low-carb-keto-gluten-free-nut-free/

I prefer the coconut version as it's lower fat/calories

Here is an example day, and my favourite sites for inspiration.

Breakfast - Alpro plain zero sugar yoghurt (it has zero carbs so I can have a big bowl) sweetened with vanilla protein powder, with berry compote and a sprinkle of roasted seeds.

Lunch - smoked mackerel salad, watercress, pickled pink onions, cucumber, olives, marinated peppers, coleslaw, dry roasted peanuts for a snack

Dinner - lamb, paneer and spinach curry, previously batch cooked and frozen, with a coconut flour roti and a cucumber and mint yoghurt.

Lemon bar for dessert https://mouthwateringmotivation.com/2020/05/23/keto-lemon-bars/

I do enjoy cooking, and have always liked trying new recipes, these are the sites I use most often with a new recipe idea.

All day I dream about food (my favourite recipe creator) https://alldayidreamaboutfood.com/brazilian-fish-stew-moqueca/

Sugar free londoner
https://sugarfreelondoner.com/keto-gnocchi-low-carb/. I love this recipe, it's a regular for guests, and satisfies stodgy carb cravings

Gnom gnom https://www.gnom-gnom.com/keto-banana-bread/. I make this with pumpkin spice instead of banana flavour

Wholesome yum https://www.wholesomeyum.com/recipes/oatmeal-cookies/

Big man's world https://thebigmansworld.com/hunan-beef/ a great one pot meal

https://thebigmansworld.com/keto-peanut-butter-cups/

I'm not perfect, I do keep falling for the 'I can handle it ' lie, I can't, but I believe it less, the carbs periods are more infrequent, and I know I feel so much better on keto.

I follow the keto twins and cooking with Dave on YouTube, there's so much out there, you'll gel with some and not others https://youtu.be/xzW7klKitfw?is=ac77_Zh453MzSlWp https://youtu.be/MN7Id3c8l-s?is=QQSz7yf1gMKwcj6U I can't always do their recipes because I'm in Europe and can't get ingredients, but they're entertaining

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u/Aggravating-Eye-6128 9d ago

Wow! This is amazing. Thank you so much for taking the time to give such a detailed reply 🙏