Chapter 15:
Tools for ketogenic diets
There are a number of tools which can and should be used by ketogenic dieters to maximize
results. These include the scale, skin fold calipers, glucometers, Ketostix (tm) and various tools to
measure food amounts with. Some of the most frequently questions and issues which are raised
about each are discussed.
Section 1: Measuring body composition
Measurements serve two purposes. First and foremost, measurements give dieters a way
to gauge progress towards their ultimate goals. Second, to set up the diet, dieters need to know at
least their body weight since calories and protein intake is determined relative to weight.
The three major types of measurement methods that most individuals will have access to
are the scale, body fat measurement, and the tape measure. No method of measurement is
perfectly accurate and all have built in errors that can make it difficult to gauge progress. The
solution is to simply use them for comparative measures, rather than focusing on absolute
numbers. By taking measurements at the same time each week, under identical conditions,
dieters can get a rough idea of overall changes in body weight and body composition.
The Scale
The scale is overused by most dieters and is typically the only method used to chart
progress. As discussed in chapter 8, the scale used by itself can be misleading on any diet but
even moreso on a ketogenic diet.
The main problem with the scale is that it does not differentiate between what is being
gained or lost (i.e. muscle, fat, water). Recall that glycogen depletion on a ketogenic diet results in
a drop in body water causing immediate weight loss (5-10 lbs depending on bodyweight).
Carbohydrate consumption following a period of carbohydrate restriction causes a similar
increase in body weight. Individuals who tend to fixate on short-term weight changes will become
frustrated by the changes in scale weight on a ketogenic diet, especially the CKD.
It is recommended that individuals use the scale only to make comparative
measurements, described below. Recall that weight training may cause the scale to
misrepresent actual fat loss due to increases in muscle mass.
Ideally the scale should always be used along with skin fold measurements or the tape
measure for more accurate measures of changes in body composition. Even when body weight is
stable, if body fat percentage or tape measure readings are decreasing, a loss of body fat has
occurred. For best results, scale measurements should be taken first thing in the morning after
going to the bathroom but before food is eaten. This will give the greatest consistency. More