What should my ketone reading be?
The optimal zone for nutritional ketosis is between 0.5 to 3.5, according to Dr's Jeff S. Volek Phd, RD and Stephen D. Phinney MD, Phd authors of The Art and Science of Low Carbohydrate Living.
We recommend testing ketones first thing in the morning before breakfast, when they are generally at their lowest. This gives you a baseline for the day. The second time for testing is just before the evening meal, when ketones are generally at their highest.
In addition to those times, we also like to do curiosity testing, which is before a meal and at 40, 80, and 120 minutes after eating to see what foods make a difference.
We find that glucose testing is good for identifying food trigger foods (foods that your body uniquely, adversely reacts to) because blood sugar changes far more rapidly than ketones; ketones are slow to move and sometimes today's ketone readings can showcase the results of yesterday's food intake. To investigate whether you are eating any trigger foods, we recommend testing before a meal and at 40, 80, and 120 minutes after eating to if any foods adversely influence your results.
Need more ketone strips? You can order them here.