Ketostix (tm) seem to have their greatest use for individuals just starting the diet. After a
period of time on a ketogenic diet, most individuals can ‘feel’ when they are in ketosis. Many
individuals get a metallic taste in their mouth, or report a certain smell to their breath or urine,
making Ketostix (tm) unnecessary.
Glucometers
Due to the somewhat indirect method of measuring ketosis with Ketostix (tm), some
individuals have tried to use glucometers, small handheld devices which measure the amount of
glucose in the bloodstream, to check the progress of their diet. Glucometers are most typically
used by diabetics who must ensure that their blood glucose does not rise too high which can cause
a host of health complications. Non-diabetic individuals will maintain normal blood glucose levels
between 80-120 mg/dl under most conditions.
Contrary to popular belief, blood glucose never drops that low on a ketogenic diet. Even
during total fasting, blood glucose maintains a level of roughly 65-70 mmol/dl. Depending on the
protein intake of a ketogenic diet, blood glucose will be higher, close to the low normal levels of 75-
85 mmol/dl. Many individuals have measured blood glucose at a relatively normal value of 80
mmol/dl while showing urinary ketones and wondered if they were truly in ketosis. The answer is
yes. With the exception noted previously for N-acetyl-cysteine, the presence of urinary ketones
is indicative that a dieter is in ketosis, regardless of their blood glucose levels.
Additionally, glucometers can have an accuracy range of plus or minus 30 mmol/dl. For a
diabetic individual trying to determine how much insulin is necessary to bring blood glucose down
from 300 (or higher) to a normal level, an inaccuracy of 30 points is not a problem. For non-
diabetics, the inaccuracies inherent in most glucometers make them a useless addition to a
ketogenic diet. They are not recommended.
Section 3: Tools For measuring your diet
There are only two items which are truly necessary for measuring the diet. The first and
arguably the most important is some sort of calorie/nutrient counter book. Many individuals are
confused as to which foods have carbs in them and which foods do not. And while most foods are
labeled with the proportions of carbohydrate, protein and fat many foods are not, especially
meats and cheeses. In this case a food count book can be invaluable to ensure that carbohydrate
intake stays low during a ketogenic diet. Although there are carbohydrate counter books
available which only provide information on carbohydrate content, it is recommended that dieters
obtain a book providing protein and fat gram information as well.
For those wishing to be meticulous about their diet, a full set of measuring spoons, cups, as
well as a food scale is necessary. These can be bought at a variety of places from specific kitchen
shops to grocery stores. With time, most individuals should be able to estimate their daily food
intake but it is recommended that foods be measured initially. The generally calorically dense