Blood Ketone Tests and Christmas Foods – [More Experiments]

So, I’m doing some new experimentation with ketosis and the ketogenic diet and I recently got a dual blood glucose and ketone meter to track the levels I am at.

I’ve posted bits and pieces of updates on my FB page and on one of my FB groups. And I wanted to have some form of cohesive writing about my observations so far.

I’ve never actually tested blood ketones before, so, some of my past experiments may be somewhat inaccurate because I only tested for urine ketones. However, I have to note that urine ketones and blood ketones correlate pretty well in these latest experiments.

First things first, it took about a week to see consistent ketone levels above 0.5 mmol/L. I’ve kept my total carbohydrate intake anywhere between 40 to 60 grams per day (somedays even lower).

It might be a bit challenging at first, but, with a little inspiration, you have a lot of room for a well formulated ketogenic diet within this carbohydrate range. I’d say it’s imperative to try to get the bulk of your carbs from fibrous vegetables. I’ll write more about my diet composition (for ketosis) in the future.

Here I’m briefly showing some numbers and provide the context for the main Christmas meal of 2017. So:

December 24, 2017 (no workout day):

10:00 AM – BOHB 1.0mmol/L, BG 70mg/dL
12:00 (noon) – 3 egg omelet with onion bacon and cheese (33g protein, 29g fat, 4.5g total carbs)
19:00 – BOHB 1.5mmol/L, BG 65mg/dL
22-24 – Main meal (mostly meats, pickled vegetables, cheeses, olives, stuffed cabbage, salads) + 250g keto cheesecake (recipe in an upcoming post)

So, the total macro breakdown for this:

Energy: 2131 kcals
Protein: 110.7 grams
Fat: 177.2 grams
Total Carbs: 43.3 grams
Fiber: 19.2 grams
Net carbs: 24 grams

The bulk of carbs for this meal came from the keto cheesecake: 25 grams total carbs, 12.3 grams fiber, 12.8 grams net carbs.

02:00 BOHB 1.3mmol/L, BG 79mg/dL (December 25, 2017)

I also tested for urine ketones and I’ve never seen the pee strips this black – literally darker than the darkest reference level on the pack.

To note is the large intake of protein in a 2 hour window and the fact that ketones were relatively unaffected.

Another note is that I did not drink any alcohol. The supplements that I use and that may have positively affected these values are: alpha lipoic acid, magnesium, fish oil and zinc. Then, in the morning:

10:50 BOHB 1.0mmol/L, BG 81mg/dL (December 25, 2017)

The highest blood glucose I’ve seen so far (in 2 weeks) with these tests was 93 mg/dL and that was only once. A few times it was between 80 and 88 mg/dL, while most of the times it was between 62 and 80 mg/dL. The 2-week average is 75mg/dL.

I’m looking forward to see how different intakes of calories, protein and carbohydrate affect my BG and BOHB levels…


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