How to Measure Ketones – Three Best Ways (Reviews & Buyers Guide)
Blood-ketone meters show an exact and current level of ketones in your blood. 75 They are the gold standard and the most exact way to measure your ketosis level on a ketogenic diet. The major disadvantage, however, is that they are quite expensive, formerly at least $2 per test. 76 Now it’s possible to get cheaper tests.
How do you get accurate readings of ketones? – Which methods actually work?
These are common questions I going to help you with in this article.
Anyone interested in using the latest nutritional research to improve their health has likely heard of a ketogenic diet.
Ketogenic diets are a simple way to get your metabolism to prioritize the consumption of fatty acids, also known as ketones, when at rest or exercising.
While there is a wide body of research that confirms the benefits of this type of nutritional plan, for the average user at home – one big question remains.
How can you measure ketone levels to ensure your body is reaching a perfect state of ketosis?
Without an accurate method of ketosis measurement, you will never achieve an optimized LCHF or ketogenic diet.
However, it has not always been easy to measure your level of ketosis at home.
At least this concern is now a thing of the past, because there are many ways to measure ketone levels easily and accurately in the comfort of your own home.
Find out the very best method to test your level of nutritional ketosis that strikes the perfect balance of ease, price and quality.
Before getting too deep into the different methods for measuring ketosis, it is important to first look at exactly why measuring them is so important and to clarify some of the more complex scientific terms.
Ketone Testing Terminology
If you have decided to try a ketogenic diet to achieve nutritional ketosis, then finding an accurate way to measure your ketone levels is important.
You need to be able to maintain yourself in the optimal zone where fat is used as energy rather than glucose. Too little ketone and you will not see any positive effects. But higher levels give no real benefit and could indicate a serious problem with your diet.
Listen to ketone expert Dr Brianna Stubbs explain why measuring high ketone levels for weight loss can be misleading.
To get this balancing act right in the long term, it is necessary to get a clear and accurate measure of what your level of nutritional ketosis is.
Currently, there are three main ways to measure ketosis available to consumers:
- Blood testing kits
- Urine testing kits
- Breath testing devices
We’ll take a look at these 3 measurements in detail, but first, let’s clarify a few terms that you are going to come across while testing your ketones.
- Ketone bodies:
- This is the name given to the three compounds made by your liver to break down fatty compounds. It is the levels of ketone bodies that you want to measure to ensure optimal nutritional ketosis.
- Acetoacetate:
- This is the simplest of the ketonic bodies that your body can produce. It is acidic in nature and high levels of this compound can lead to imbalanced blood pH levels.
- Acetone:
- Once acetoacetate has broken down, acetone is produced. For acetone to be turned back into useful ketonic compounds, it must be processed by the liver.
- β-Hydroxy Butyrate:
- This is the second ketonic compound that can be measured from home. It is readily made by your liver if you can achieve the right nutritional balance.
- Nutritional Ketosis:
- At the most basic level, nutritional ketosis is about getting your body into a metabolic state where it looks to burn fat, rather than glucose, as fuel.
Now that you have an understanding of these terms, it is time to take a closer look at the options for measuring ketone levels.
Blood Vs Urine vs Breath Ketones Analysis
Discover The Optimal Level of Ketones Using Ketonix Breath Analyzers, Blood Tests, or Urine Test Strips
In order to find out whether you have reached a level of optimal nutritional ketosis, you have to measure the exact level of ketone bodies present in your body.
While physical signs can be used as a rough gauge, the only reliable way to measure ketone levels is with a testing kit. Each type of kit has positives and negatives, so it is important to make an informed decision.
#1 Blood Tests
Blood readings are considered to be the number one, most accurate method of measuring ketone levels in your body.
The machine and strips needed for this type of measuring is the most expensive option compared to the other options. The cost goes up over time as you will need to purchase the testing strips on a regular basis. So this can add up over the course of months of testing.
However, if you are serious about achieving optimal nutritional ketosis, then you cannot beat the accuracy of blood readings.
A good choice to go with is the Precision Xtra with the specific ketone strips on Amazon.
One athlete who has been using a blood testing machine to detect ketosis levels for years comments that: ‘Although the cost of the machine itself and the strips can really add up, the accuracy of the results can’t be beat and really help me to optimise my performance.’
Testing blood Beta-Hydroxybutyrate levels are the Gold Standard ketone test.
#2 Breath Tests
Breath tests for ketonic compounds are looking to detect and measure acetone, which can be smelled on the breath of those in a nutritional ketosis zone.
This method of measuring ketones is noninvasive and gives fairly accurate readings.
The only downside is it still not as accurate as blood measuring devices.
The best part is it is only a one time fee to buy the device and you can test as many times as you wish with no extra cost.
Check out my Ketonix review on the best ketone breath testing kit available.
I also interviewed Ketonix inventor Michel Lundell on episode 14 of the Biohackers Lab podcast.
By using any of the above methods, you will be able to discover your optimal zone of ketosis. Being aware of and altering your ketone levels will allow you to manage your weight, regulate blood sugar levels, think clearer and feel better.
Being able to carry it with you when you travel or at a restaurant makes it the most convenient test available.
#3 Urine Tests
Urine readings for ketone levels are by far the cheapest option available.
You can probably get a month’s supply of measuring strips for less than ten US dollars.
Unfortunately, because ketone bodies are predominately carried in the blood, and not urine, it is not as accurate as blood tests.
The urine strips detect excreted compounds from the kidneys to give their results and may not be completely accurate.
A good choice to go with are the One Earth Health urine test strips on Amazon.
Still, if you don’t need exact precision, then you can’t beat the price.
One user of these kits has commented that: ‘I found the urine tests to be cheap and accurate enough for my needs, since I am not too worried about complete accuracy’.
If you want a cheap way to see if you are raising your ketone levels then urine test kits are a good choice.
Recommended Ketone Test Kits to Buy
If you are ready to take your ketogenic diet to the next level, here are the best measuring kits in each of these categories.
Discover the Rapid Transformation of Nutritional Ketosis For Yourself!
Not every kit on the market for measuring ketones is created equally.
There are certain models of testing kits that stand out in each category as being clearly number one. By buying any of the kits detailed here, you will guarantee outstanding results and the best user experience.
These kits have been hand chosen by experts in the field. Don’t compromise and buy cheap imitations sold by other brands!
Precision Xtra Blood Ketone Test
If you are looking for a blood testing kit to monitor your ketone levels, then it is hard to go past the Precision Xtra blood ketone measuring device. Although it is certainly not the cheapest option, it is by far the best outside of hospital grade testing units.
You can buy this well regarded blood ketone kit on Amazon here.
One Earth Health Urine Test
Next on the list is the One Earth Health urine testing kit, which is seen by many in the industry as the best option for this type of ketone measuring. It has clear, easy-to-use instructions, maintains a reasonable level of accuracy, and is cheap.
You can affordably use this test to monitor your ketogenic diet daily.
Buy this top of the line urine testing kit on Amazon.
Ketonix Breath Test
Lastly, you can opt for Ketonix breath testing kit to help monitor your ketone levels.
Striking a great balance between price, accuracy, and ease of use, this particular model is massively popular amongst amateur athletes and bodybuilders.
You can get the Ketonix breath ketone analyzer on Amazon here.
You are now on your way to having your very own measuring kit to monitor your ketogenic diet. With the accurate results from any of these kits, you can hit that perfect ketogenic zone sooner and achieve the results you have always desired.
Table of Contents
- Blood Vs Urine vs Breath Ketones Analysis
- Recommended Ketone Test Kits to Buy
Many people following keto diets want to be in ketosis, a natural state in which the body burns fat for fuel.
For this reason, people are curious about whether they are doing enough (via carb restriction) to achieve this state.
As a result, ketone strips are a popular tool that numerous people use as a way of measuring ketosis.
However, just how accurate are they?
And how do they compare to alternate methods of measuring ketones?
What is Ketosis?
Anyone following a standard high-carbohydrate diet will be burning glucose for energy.
However, the body can use both carbohydrate and fat for fuel (1).
When carbohydrate intake is very low, the body switches to burning fat for energy. As this happens, our body enters a state of ketosis.
Ketosis is a natural biological state during which our body burns fat for fuel. While we are “in ketosis,” our blood levels of ketones—a by-product from the breakdown of fats—rise.
Measuring these ketones (also known as ‘ketone bodies’) can, therefore, provide a hint as to how deeply our body is (or isn’t) in ketosis.
For this reason, ketone strips—which measure the level of ketones—have become increasingly popular in recent times.
Key Point: Ketosis is a biological state where the human body burns fat rather than carbs.
What are Ketone Test Strips?
For people who want to know if they’re in ketosis, ketone test strips are a cheap and simple way of detecting ketone levels.
They are otherwise known as ‘ketone sticks’ and work by urinalysis to tell us the volume of acetoacetate in our urine.
If you don’t know what acetoacetate is, then let’s start at the beginning.
First of all, there are three types of ketone body;
- Acetoacetate
Acetoacetate is one of the two main ketone bodies, and it is present in urine.
We can test for it by using ketone strips.
- Beta-hydroxybutyrate
Beta-hydroxybutyrate is created from acetoacetate, and it is the second of the main ketone bodies.
This ketone body shows up in our blood, and blood ketone meters can tell us the volume.
- Acetone
Acetone is also a ketone body, although not as prevalent as acetoacetate and beta-hydroxybutyrate.
The breakdown of acetoacetate produces acetone, and it is present in our breath.
How Do Ketone Strips Work?
You can probably guess the finer details, but if you want to know how to use ketone strips, the process looks like this;
- Take a urine sample in a clean container/jar of some sort
- Hold the end of the strip in the urine for a few seconds
- Shake the strip to remove any excess “liquid” before removing from the container
- Wait 15 seconds until the ketone strip changes color
- Comparing the color of your ketone strip to the color chart will let you know if you’re in ketosis (and how deeply).
Here is a video of someone doing it;
Knowing how to read the ketone strip is important too, so here is the color chart;
The color on the far left means that no ketones are present, and the pink colors signify a light to medium state of nutritional ketosis.
As we move further to the right, the darker purple shades suggest a very strong level of ketosis.
State of Ketosis | Ketone Level (mmol/L) | Ketone Level (mg/dL) |
Very light | 0.1 – 0.5 | 1 – 5 |
Light | 0.6 – 1.5 | 6 – 15 |
Medium | 1.6 – 3.0 | 16 – 30 |
Strong | 3.1 + | 31 + |
Key Point: Ketone test strips are a urinalysis tool. They give people an indication of their state of ketosis by showing the level of ketones in urine.
What Level of Ketone Bodies is Best For Health?
For those aiming to be in ketosis, what kind of reading should we strive for?
I have a feeling that many will look at the table and automatically assume that ‘strong’ is best.
However, for the average person just looking to take care of their health—or maybe lose some weight—higher levels are not necessary at all.
If you’re in the ‘light’ range, then your body will be burning fat for fuel, and you’ll have ketone levels that are many multiples of the average person.
In short, aiming for a random ‘optimal’ ketone number isn’t the right approach.
Listening to your body and seeing how you feel? That’s the right way to go about it.
Note:If you are undertaking a ketogenic diet for a medical purpose, speak to your physician about this. Therapeutic ketosis levels may be very different to what the average person needs.
![Is A Ketone Meter Necesssary Is A Ketone Meter Necesssary](/uploads/1/2/5/7/125740923/578558265.jpg)
Key Point: Higher ketone levels are not necessarily better. For the average person, light/moderate ketosis is perfectly fine.
How Accurately Do Ketone Strips Measure Ketosis?
On the negative side, ketone strips are not always as accurate as most people believe.
For example, here are a few circumstances in which an inaccurate reading could be possible;
Ketones in Urine Don’t Give a True Indication of What’s Happening in the Body
In the first place, any ketones which go unused by the body are excreted via urine (2).
To put that differently, urine strips only show the number of excessive ketones that our body couldn’t use.
Therefore, just because the level of ketones in urine is small doesn’t mean that the levels in our blood are also small.
Nor does it mean that we are not in ketosis.
For this reason, blood ketone levels are a more accurate way of measuring ketosis than ketone test strips.
Hydration – Does Over/Under Hydration Affect Ketone Levels?
First of all, this idea relates to how well hydrated (or dehydrated) someone is, and whether this state impacts the ketone strip reading.
For instance, if someone is drinking large amounts of water, then it may dilute urine to the extent that affects the reading.
On the other hand, if someone is dehydrated, then higher concentrations of ketones may be present.
However, I’m not convinced that hydration greatly impacts the reading.
Ketone strips are designed for the average person consuming typical amounts of water. If someone is seriously dehydrated or drinking extreme amounts of water, then yes… this may potentially impact the reading.
But for the average person, I don’t think hydration should significantly affect these readings.
Keto-Adaptation
It takes time to adapt to burning fat for fuel.
For example, you may have heard about the ‘keto flu.’
This particular name refers to the often uncomfortable period during which the body learns to use fat for fuel rather than glucose.
In other words, when someone first starts a ketogenic diet, the body won’t be using ketones efficiently (3).
As a result, it’s likely there will be a higher concentration of waste ketones in the urine in the initial stages.
Over time and as the body adapts to burning fat for fuel, it should become more adept at burning ketones for energy. As this happens, the volume of ketones we excrete will fall.
Consequently, ketone readings may go down at this time.
![Is A Ketone Meter Necesssary Is A Ketone Meter Necesssary](/uploads/1/2/5/7/125740923/190185913.png)
This disparity may be confusing since your body will be more in ketosis, yet with a lower level of ketones showing on the ketone strip.
It is a reason why ketone sticks don’t tell the full story and why their accuracy isn’t always reliable.
Key Point: Ketone strips are not always 100% accurate, and the readings may fluctuate for a number of reasons.
What Are Some Other Ways To Measure Ketones?
There are three main ways of measuring ketones in the body;
- Blood meters (beta-hydroxybutyrate)
- Breath analyzers (acetone)
- Urine strips (acetoacetate)
As we have already gone through the latter, let’s look at the other two methods.
Ketone Blood Meter
Ketone blood meters are more accurate than testing by urine strips.
However, this extra accuracy comes at a higher price.
How do blood ketone meters work?
- First, you need to insert a blood ketone strip into the ketone meter.
- After this, prick your finger to draw some blood (don’t worry, it’s just a small drop like a standard blood glucose test).
- Put the blood on the ketone strip and check the results.
This technique is simple, and as previously mentioned, levels of ketones in the blood give a more reliable indicator of ketosis than urine levels.
Breath Ketone Analyzer
While ketone breath analyzers don’t offer the same accuracy as blood meters, they have some positive points;
- The initial purchase of the equipment is more expensive than ketone strips, but it’s a one-time deal. No more purchases are necessary. Unlike the other two methods, you can re-use the breathalyzer as much as you want. It’s by far the most cost-effective way of measuring ketones.
- It’s straightforward to use and doesn’t require urine or blood.
How do breath ketone analyzers work?
They are very simple.
All you have to do is turn on the breathalyzer and then breathe into it for however long the manufacturer instructs (about 15 seconds).
Wait for a few seconds and then check the results.
Key Point: Blood ketone meters and breath ketone analyzers are more accurate than ketone strips.
What is the Best Way To Measure Ketosis?
This question has no clear answer, and it depends on what you’re looking for.
- Ketone Urine Strips: Very cheap but low in accuracy compared to the alternatives
- Blood Meters:Highest degree of accuracy at the highest price
- Breath Ketone Analyzer:Expensive, but you only pay once since it needs no ketone strips. Probably somewhere in the middle when it comes to accuracy.
Final Thoughts
Ketone strips are a reasonably accurate—and cheap—way to detect someone’s (approximate) state of ketosis.
For someone attempting to ‘enter’ therapeutic levels of ketosis, ketone testing is a valuable tool.
However, they are probably not necessary for the average person who just wants to lose a bit of weight or finds a keto diet beneficial.
That said, they can be a useful way to check that those new to ketogenic diets are on the right track.
For information on when excessive ketone levels can be an issue, see this ketoacidosis guide.
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