How Do You Know When You’re In Ketosis  

Why You are Not In Ketosis?

Ketonia’s Guide To Understanding Ketosis

Ketosis, it’s the basis of the keto diet, and staying in ketosis is how you are going to achieve the weight loss you desire. It can be notoriously difficult to tell reliably if you’re in ketosis using urine-based testing strips alone. I’ve been doing keto for almost 10 years now, and with the exception of prolonged fasts, I’ve found reaching anything above-trace to be a discouraging and often fruitless effort. This is due to the fact that urine testing is only checking the concentration of ketones being excreted in your urine. This is instantly thrown into the wind if you are like me, and enjoy drinking water like a camel preparing for a trip through the Sahara. 

Your body can also become better at utilizing ketones as you spend more time in ketosis, and thus end up releasing less through your urine. If you have some cash to dole out, Keto-mojo, as well as a few other companies, offer reliable blood meters that do the job incredibly well. If you’re averse to pricking yourself with a needle there are often other subjective changes you may or may not experience that can be indicators. For starters, your breath might start to smell differently. There are anecdotal experiences that have claimed a wide variety of different bodily related odors from people on keto. I’ve found my urine tends to smell more like freshly fried pork belly when I’m in deep ketosis, but I can’t rule this out as being related to my affinity for freshly fried pork belly.

If you go ahead and get a blood meter and it still shows you are not in ketosis or are never showing any ketones in your urine strips, one of two things is most likely happening: 

1.  You’re eating too many carbs. Read your labels and try using an app like my fitness pal to keep track of your macros. Carbs are sneaky. They are in most foods, so be sure to track even the little things you are consuming such as salad dressings, seasonings, and water flavoring are keto-friendly. That 3 grams of carbs per serving can add up quickly throughout the day on a low carb diet.  
2. You’re eating too much protein. The body can break the amino acids in protein down into glucose, so eating a meal either too high in protein with not enough fat or too much protein in general throughout your day, can kick you out of ketosis as well. 

Check out our guide to keto-friendly foods to create your shopping list, and be careful of sneaky carbs loaded into foods-even the seemingly keto-safe options. Processed, canned, or bagged foods often contain preservatives and ingredients that are definitely NOT keto, so it’s incredibly important to read every ingredient list before adding something to your cart, just because it falls under the keto-friendly food category.

Even the fruits and vegetables you are eating may be heavy in carbs, so be sure to track your macros, and in turn accurately track your ketones to be sure you are on the track you need to be. 

Check out our Keto Nutrition Calculator Here

John Terry is the Co-Founder and Chief Operating Officer of Ketonia. As a long-time follower of the ketogenic diet. John handles the entirety of the business operations behind Ketonia as well as all of the client relations. Over the last 7 years of being keto, John has completely immersed himself in the nutrition, literature, and science behind the ketogenic diet to help friends, family, and Ketonians better understand the keto diet.

*John is not a certified medical professional and urges you to consult with your doctor prior to making any diet changes. 

Interested in learning more about the Ketogenic diet? In order to reach your goals with keto, it’s important to understand the ins and outs of the ketogenic lifestyle. Check out more of our learning center articles to Understanding Keto here. 

Are you a seasoned or rookie keto dieter who is looking for some fresh, handmade to order, and delicious keto snacks? Check out our #1 best selling product, Ketonia’s Coconut Macaroons. In the mood for something a little more savory? Check out our spicy, savory,  and keto Not Your MeMaw’s Cheese Straws.