How to Measure Ketosis with Urine Strips
The aim of a keto lifestyle, is achieving ketosis: a natural metabolic state in which your body uses fat as primary fuel leading to weight loss, stable blood sugars, and increased energy (and more!). Ketone bodies are produced when your body doesn’t have access to carbs for fuel.
Therefore, to determine whether you’re in ketosis, you might want to measure your ketone levels. Many people use ketone urine strips in the beginning of their keto journey to test whether they are in ketosis. Urine strips are a cheap, fast, and convenient way to find this out. But did you know that ketone strips are not always the most accurate tool to measure your level of ketosis? In this article, Registered Dietitian Lotte explains when to use urine strips as a tool to measure your ketone levels and how!
When and how to use urine strips
When to measure?
When you are just starting keto, you can use the strips during the first week(s) to measure your ketone levels. Also, when you’ve been out of ketosis for a longer time, it is a helpful tool!
You can measure at any time of the day, but stick to a specific time when you measure daily. Ketone levels can vary during the day. Don’t measure right after a workout, since your body is using ketones more efficiently, and therefore you will find a lower level in your urine. Also, (de)hydratation can affect your levels. Different studies have concluded that your urine keto levels will be the highest right after waking up, and after dinner.
What are the ideal ketone levels?
The darker the colour, the more ketones there are in your urine. Darker does not always mean better, this especially applies to people with diabetes! For some people a low-to-mid level of ketosis is the "sweet spot" for weight loss and feeling good. Mostly this spot is a light purple colour. However, if you want to interpret this data in an evidence-based manner please consult your Doctor or Dietitian. Ideal ketone levels could easier be determined in a situation where you measure with other tools such as a blood ketone meter.
After a couple of weeks, it is not recommendable to use ketone urine strips anymore. Your body is now keto-adapted (also known as fat-adapted), and uses ketones for energy effectively. Therefore, you may only trace amounts of ketones. Blood strips are more accurate but also more expensive. You only need these when following a keto diet for therapeutical reasons. When you follow a ketogenic diet for weight loss reasons or to feel better overall, you can experience other symptoms of being in ketosis. Think of increased energy levels, less hunger and cravings, improved mental clarity, finding it easier to wake up, keto flu,
Bottom line: when you just hopped on the keto wagon for improved overall health, using urine strips to measure ketone levels is an easy and affordable way to figure out if you are on the right path. But do remember that feeling great is always the best measurement! :)