Target ketone levels for weight loss

After starting the keto diet, it takes your body a few days to burn through its carbs, which are stored as glycogen in your liver and muscles. Once these carb stores are gone, you’ll switch to producing ketones from either dietary fat.

How to achieve optimal ketone levels

To achieve optimal ketone levels, you must restrict your carb intake. Most people on the keto diet restrict their carb intake to less than 50 grams of total carbs.

Your body will not start to produce ketones on its own until it burns through your glycogen stores.

How to measure ketone levels

The most reliable way to measure your ketone levels is to use a blood ketone meter.

These devices work similarly to blood sugar meters, as you use a lancet and a blood testing strip to collect a small blood sample from your fingertip.

Urine and breath testing

You can also check to see whether you’re in ketosis by using urine test strips or a breath test. These methods are less accurate but easier than using a blood ketone meter.

Although you can test daily if you want to, it’s unnecessary. Plus, the cost of test strips can add up quickly. In fact, you do not have to test your ketone levels at all to be successful on keto.

For some people, checking their ketone levels may provide a source of encouragement or motivation to stick with the diet.

Alternatively, some people may test more frequently if they want to see how their body responds to certain foods or a change in their carb intake.