Keto Diet Guide: How to Measure your Ketones Properly

What Is The Keto Diet
What Is The Keto Diet

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Keto Diet Guide: How to Measure your Ketones Properly – Thomas DeLauer

Ketone Ranges Overview

Below 0.5 mmol/L is not considered ketosis – at this level, you’re far away from maximum fat-burning

Between 0.5-1.5 mmol/L is light nutritional ketosis – you’ll be getting a good effect on your weight, but not optimal

Around 1.5 – 3 mmol/L is what’s called optimal ketosis and is recommended for maximum weight loss

Values of over 3 mmol/L aren’t necessary – that is, they will achieve neither better nor worse results than being at the 1.5-3 level

Higher values can also sometimes mean that you’re not getting enough food. For type 1 diabetics, it can be caused by a severe lack of insulin

Below 0.5 mmol/L

If you’re readings are too low you may need to avoid all obvious sources of carbs, but also to be careful with your protein intake

Excess protein will converted into glucose in the body – large amounts of protein can also raise your insulin levels somewhat, which compromises optimal ketosis

Between 0.5 & 3 mmol/L

Nutritional Ketosis

**1.5-3 mmol/L is the optimal range for fat burning**

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Known as nutritional ketosis, a state where the body is using ketones as a fuel source efficiently and safely

In individuals without diabetes or in those with controlled diabetes, having insulin on board to maintain healthy blood sugar levels keeps ketone production in the safe range

This is achieved by reducing carbohydrate-intake to below 50 grams, because when glucose from food is limited, but blood sugars are still in a healthy range and enough insulin is present, the body will begin to burn body fat for fuel instead, producing low levels of ketones in the bloodstream

Ketones in the 1-3 mmol/l range are not acidifying the body

Over 3 mmol/L

Starvation Ketosis

Starvation ketones are simply the result of not eating enough food over the course of several hours


Because ketones are acid substances, high ketone concentrations in the blood may create acidosis

Ketoacidosis, commonly referred to diabetic ketoacidosis, is a very dangerous state where an individual with uncontrolled diabetes is effectively starving due to lack of insulin

In normal individuals, or those with well controlled diabetes, insulin acts to cancel the feedback loop and slow and stop the overproduction of ketones (insulin has a suppressant effect on ketone production)

Without this feedback loop, dangerous levels of ketones build up, acidifying the body


1) Pmhdev. (n.d.). Ketone monitoring and management of diabetic ketoacidosis (DKA) – Type 1 Diabetes in Adults: Diagnosis and Management – PubMed Health – National Library of Medicine – PubMed Health. Retrieved from
2) Vieira, G. (2017, July 15). Why DKA & Nutritional Ketosis Are Not The Same. Retrieved from
3) L, L. (n.d.). Ketone bodies: a review of physiology, pathophysiology and application of monitoring to diabetes. – PubMed – NCBI. Retrieved from
4) What’s a Keto Blood Test And Do You Need One To Succeed? (2018, December 20). Retrieved from

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41 thoughts on “Keto Diet Guide: How to Measure your Ketones Properly”

  1. My husband is still having rice, potatoes, yogurt, and is registering 1.2 on ketone monitor. He is 6 ft 3 in and weighs 182. How is he in ketosis?

  2. I bought this meter, it's a new model and it's junk. I literally couldn't get it to give me a glucose reading. It took several tries to get a ketone rating. Looking closer at reviews the new model is inaccurate compared to the first one.

    What do we do now?

  3. Well despite my best efforts given what I have to work with financially and otherwise, I cannot get into ketosis. I am using blood testing. That said, I have still lost 25 lb in 4 months after giving up sugar, flour, potatoes, rice, and fast food. I also added in more fresh fruit and veg. I also restarted Sertraline 100mg daily which sometimes has a slimming effect. In any event I'm only 5 lbs from my goal weight of 145. For me it's not the numbers but how I feel.
    Eta I am not exercising hard, nor every day, 59 yo white Female,

  4. I am 20 %protein 75 fat and 5 carb. Been at this 2 week. Only 0.5. Exercising 65%heart rate. Ideas?

  5. You cannot over eating eat fat or protein as much as you do with carbs the carbs are pretty easy to eat as much as you want

  6. They don’t ship to my country, mint.
    Someone wanna purchase it an ship to me? 😅

  7. WOW !! Such an informative video and so spot on. as proven by my short experience of being on a keto diet, as a 74 yr old vet fighting the va to understand that being
    on the keto diet for just 2 months , started Nov 9, quit metformin Nov 12 with normal sugar readings 75-80's and 90 , Blood Pressure daily readings of approx 115/70
    and weight loss from 175 to todays weight of 147 ( 28 lbs) , one va dr said I needed to regain the weight??? My first test with your keto meter was this morniing showed
    my ketosis was 1.8 but as coming off the colonoscopy fast of 3 days I did consume a higher level of proteins yesterday in one meal daily. My sugar being liltle high of 95
    but your explanation of higher carbs lowering the ketosis levels gives me hope that tomorrow my ketosis readings will be a lil higher. Thank you and Dr. Berg for possibly extending
    my life span so I can be around to see my second chance family of 15yr old daughter, 11 and 9 year old son to reach their young adulthood. I even got a second chance at Pine car
    derbys with my son and we are now working on one for next month. God Bless you.

  8. Wouldn't the urine test strips be best for knowing when your body is using the Ketones effectively? so should you not recommend the use of a blood test and urine test as well?

  9. Question, why would I eat fats when I have so much stored on my body already? Wouldnt decreasing my input of fats force more overall loss?

  10. Since this video was made:
    – The meter he shows is obsolete and they will make strips for it for a limited time only.
    – The company has a trade-in that is going on now for what you have and the new meter has more functionality and tests twice as many thing to render the result.
    – The strips for the new meter are less expensive. They are no longer a dollar, they are 80 cents now.
    – The strips are individually packed with descant for long, accurate life.
    – It is FDA approved which means it is required to fall within their guidelines for accuracy.

  11. In my opinion the Agoge diet is the best diet available, you lose fat fast and feel energetic.

  12. God I hope your blood sugar levels don’t go to 0 lol, you’d be dead! Hell not even below 60!!

  13. I just bought the keto mojo GK+ (or whatever it’s called lol) and was looking up info on keto blood testing and so happy Thomas endorses the product! Hopefully it’s worth it! I wish I had found this video first and used the discount code though lol!

  14. I know that information can change as you get more info but I wish you would say that in the beginning of your video. I just watched one of your videos about this from 3 years ago and this video is giving conflicting information. It would be helpful if you would acknowledge this in the beginning… but that's just me.

  15. Stay away from the keto diet, that shit can kill you. It's only meant to be done under doctor supervision. If you want something that works and isn't dangerous, I recommend the Agoge diet plan… worked great for me 🙂

  16. You need carbohydrates in your diet, the keto diet is not sustainable. That's why I tried the Agoge diet and it worked great for me.

  17. The Agoge diet is so much better than the keto diet, you get the same results without feeling like shit.

  18. What about mct oils effects? Are them real ketones I'm producing? Am I in real ketosis or I'll be out of ketosis right when I will stop taking them?

  19. My only regret is not trying the Agoge diet sooner, very good results. Keto really ruined me for a couple of weeks before that.

  20. This video is was very helpful. My first reading was G: 90 and K: 3.2. I am thankful for your videos.

  21. Just purchased the Keto Promo bundle, which was already $20 off the regular price. But, by following Mr. DeLauer's link I saved an additional $13.64. For $75 I got the meter, strips, lancing device with lancets, and much more. Oh and shipping was free too. Thank you Thomas DeLauer for everything, especially for the link in the description that hooked me up with such a great value.

  22. Everybody is saying something else. Breath aceton level is a good or better indication for knowing if you re in ketosis and burning fat. I think your saying that to sell ketone device.

  23. As always, great information. Thank you. As far as the Mojo blood kit: $1.00 a strip is a lot of money to me, especially if you are measuring more than once a day. Wish there were other options. : (

  24. FANTASTIC info explained WONDERFULLY!!! Thanks so much 🙂 So glad I found you!

  25. I'm bummed I've been doing keto for a week…only had ketones one day the morning after I drank alcohol (due to a wedding) was back on it testing on strips lite pink then got a bloodletting kit and tried it today got a .2 I feel like giving up

  26. So do keystones actually look like mint chocolate chip cookies? Or am I just hungry.

  27. Thanks! Got a good discount on my meter! Been doing fasting and low carb for a few weeks now and have lost 13 lbs. learning a lot from these videos too. Not really doing Keto yet but I’m working my way into it. If you have any doubts about fasting read the Obesity Code. Great book!

    "So what that means…." is little confusing. Thomas says that muscle can use fatty acids as Direct fuel sources but in same sentence that:
    "It goes through another metabolic process in the liver".
    So does it happen in the liver…..not in muscle after all? Then right after that he goes again "those fats can fuel muscle fiber." Is it like first liver works on those fats and then send them forward as altered form but still fat?

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