Yes, this post builds on the previous one, and while this type of monitoring might not be useful for other weight loss programs, we can’t deny that when following “Keto,” keeping track of our level of “Ketosis” is crucial.

I went with the “Keto Mojo Blood Monitor,” and as I mentioned earlier, it functions just like a standard glucose monitor. Simply load the device with the blue ketone reader strip, prick your finger, collect a small drop of blood on the tip of the strip, and wait for the results.

This was my result for last Friday. 

If your level is below 0.5, it means you’re not in “Nutritional Ketosis.” If that’s the case, don’t worry; just stick to the protocol. Get your carbs only from the list of approved vegetables, include your protein, and focus on consuming plenty of healthy fats.

Another thing to keep in mind is that the Keto Mojo comes with blood glucose strips, and when you measure both glucose and ketones, the device can provide a reading called the GKI. This index is gaining recognition as a more valuable metric to monitor since it factors in your blood glucose levels.

How often should you measure? Don’t do it too often, twice a week or even once a week is enough. Another good time to measure is if you think you’ve eaten something that might have knocked you out of ketosis. But remember, if you stick to the protocol, you’ll soon notice other signs of being in ketosis, with the lack of hunger being the easiest to recognize.

On our next post, we will continue with other steps in weight monitoring. 

See you there!

 

While many nutrition experts claim that a diet plan should come naturally without special monitoring, I have to disagree. Especially if you have a history of consuming unhealthy food for years and, like me, are obese. In the case of following the Keto Diet protocol, as we are, monitoring becomes even more crucial.

That’s why the next three posts will focus on the topic, “Monitoring Our Weight Plan.” 

How can you tell if you’re on the right track to achieving the benefits of the Ketogenic Diet?

The answer is: When you spend most of your time in nutritional ketosis. This metabolic state is quite fragile, especially in the early stages, which is why monitoring is crucial. 

What is Nutritional Ketosis?  This metabolic state happens when carbohydrate intake is sufficiently low, prompting the liver to convert fats into ketones, which are then used as a source of energy.

Given that definition, the goal of measuring is to determine whether we are in nutritional ketosis and to what extent.

The three most important methods for measuring our ketones are:

Urine Ketone Strips:  A cheap and easy way to check ketones, though less reliable, involves using urine test strips. You simply urinate on the strip, ensuring the test area comes into contact with your urine stream. Afterward, wait a few seconds and compare the strip’s color with a chart to determine the results. The issue with this method is that it measures ketones being excreted. While this works early on when your body isn’t using ketones heavily, the results may become less accurate as you start using more ketones as fuel.

Ketone Breath Analyzers:  If you’re familiar with the Alcohol Meter used by the police, then you already understand the science behind this Keto monitoring tool. It’s a more accurate method compared to “Keto Urine Strips” and is the least invasive of the three methods. However, the results can be influenced by a recent meal or your hydration level. To use the monitor, simply breathe into the mouthpiece, and it provides a result based on the acetone level (a byproduct of Keto) in your breath.

Ketone Blood Meters:  Think of this device as similar to a standard glucose meter, but instead of glucose-detecting strips, it uses ones designed to measure ketone bodies. This is widely considered the gold standard for keto measurement. A good device often doubles as a ketone and glucose monitor, and some even combine the two readings to calculate an index of ketone effectiveness. While a blood reader is typically less expensive than a quality breath analyzer, the cost of strips can add up to the solution cost over time.

My final recommendation for a measurement method is to skip the urine strips and opt directly for the blood meter or the breath analyzer.  

In my next post, I’ll share the results you can get with the Keto Mojo Reader.
Until the next time!    🙂

By now, most of us know that the Keto diet emphasizes high fat, moderate protein, and very low carbohydrates, right?
But here’s a better question: what kind of fats, proteins, and carbs should we be eating?

If you walk into a fast-food restaurant and order a bun less burger, are you technically following the Keto diet? 

The short answer is “Yes”. This is what is called “Dirty Keto” meaning that while you are following the rules of the keto diet, you are not choosing the best ingredients. You might lose weight with Dirty Keto but trust me, it can come at the expense of other important health markers.

Think about it, do you want your Keto dinner to be highly processed junk food?  Of course not!!

Now imagine instead a juicy steak paired with a fresh organic salad.
That’s Clean Keto, the kind your body will thank you for.

Now let me give you a few examples of Clean Keto food for each of the Macro Nutrient Groups:

FATS

Olive oil
Avocado oil
Macadamia oil
Coconut oil
Butter
Ghee
Cream cheese
Avocados

CARBS

Spinach
Tomatoes
Mushrooms
Peppers
Lettuce
Kale
Broccoli
Cabbage
Eggplant
Zucchini
Garlic
Onions
Cauliflower
Celery
Blackberries
Blueberries

PROTEINS

Bacon (yes, bacon)
Eggs
Cheese
Chicken
Turkey
Pork
Salami
Cod fish
Sardines
Salmon
Liver
Hummus
Tofu

As you get more comfortable with Keto, you’ll naturally build your own go-to list of clean, satisfying foods. You’ll see, you’re going to get good at this!

See you on the next post!     🙂