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Ketones: Stop Playing Numbers
Health | February 06, 2019
When you embark on ketogenic dieting, your body goes through a dramatic shift. It involves your metabolism, and where your body chooses to preferentially obtain its energy.
There are three available sources that get used in varying degrees: glucose (sugar), fat, and ketones/ketone bodies (which our body produces during fasting and sleep).
Many people are mostly using glucose, with small degrees of both fat and ketones. Others might be fat adapted, when they’re using mostly fat with a certain degree of glucose and maybe even ketones. With keto, you’re using high amounts of fat and ketones and very, very small amounts of ketones (which is known as either dietary or nutritional ketosis).
(For a refresher on the ketogenic diet, refer to my Keto 101 post.)
Ketones not only function as another source of energy, they also help to gauge whether or not your body has entered (and sustained) a ketosis. There are many different tools that can be used for measuring ketone bodies, from blood monitors to urine strips. Ultimately though, you’re supposed to fall within a range of 0.5 to 3.0 mmol. [1]
The problem and topic for today’s post has to do with people falling into the trap of chasing ketones. There’s this belief out there that the more ketones one has according to their test, the more likely they’re going to be burning fat and losing weight. Some even go so far as to compete for the highest number, just to show that somehow they’ve become a ketogenic badass. This thinking also puts down people who are either just starting out or have been eating a ketogenic diet for some time and aren’t yet in ketosis. They compare themselves to those who boast about their high numbers, and feel like there’s something wrong with them. That if they have only a tiny amount of ketones or aren’t yet in nutritional ketosis, they’re either not going to make any progress or are “losing” in the race for more ketones.
And that’s the problem. Chasing ketones is really just a distraction. It’s a small, narrow goal that distracts you from a much broader, long-term one. And that’s to improve your metabolism, find your optimal weight, and, really, be healthy. All the other benefits from managing sugar cravings to improving brain function are included as well.
By the way, just because you’re scoring high on the keto charts doesn’t mean you’re losing weight or acting as a fat-burning beast. You could technically be running on a high amount of ketones and still have the propensity to gain, not lose, weight.
Say what now?
It’s true- the ketogenic diet, while quite beneficial, simply rewires your body and coaxes it into using different sources of fuel for energy. In other words, you’re just manipulating your body into mostly burning off fat and ketones. And while I’m not a big fan of manically tracking your calories, common sense does say that if you take in more energy (calories) than your body needs, your body is going to store it for later use. Translation: you gain weight. So, you could still be under ketosis and gain weight if you’re overeating and getting more calories than you actually need. But hey, it’s easy to deny this so long as your ketone numbers are high.
Hopefully you can see the error of this line of thinking. Yes, keto is great. But ketones and the ketogenic diet are not magic bullets. You’re just changing your body’s main fuel source.
My advice? Don’t let the ketogenic diet become an obsession. After all, diet is just one aspect of a healthy lifestyle. You still need to consider other factors like exercise, relationships, and mental and emotional well being. Diet most certainly influences these things, but again, it’s not the by-all end-all when it comes to your health and weight.
At the end of the day, it’s better to keep running the course, but not becoming obsessed with it. Practice keto, and really pay attention to how you look and feel. If you’re already losing weight and seeing great results, then there’s no need to fret over who has the highest amounts of ketones. They’re simply a form of measurement. As long as you fall within the range I mentioned before and are experiencing the benefits, you’re on the right track.
(Want more info about Keto? Or are you ready to jump in? Then give my KETO MEAL PLANa shot! Your meals are already planned out, with a PDF that provides you tons of information on keto from its history all the way down to the common myths surrounding it. Plus, I provide you the macros, shopping lists, and tips for each week, taking loads of time and guesswork out of your hands. All you have to do is follow through and give it your best. How cool is that?)
Sources:
[1] https://www.dietdoctor.com/lose-weight-by-achieving-optimal-ketosis
Private Member |
Hi Zuzka! Quick question about keytones. I know you are not a doctor but you are very knowledgeable. My mother was just diagnosed with pancreatic cancer, and while we are finding surgeons I have her on the keto diet, along with some metformin and medicinal mushrooms to starve the cancer. I test her blood sugar and keytones regularly. She only just started eating more since we got medicinal marajuana, before that she could barely drink low-sugar nutrient shakes and only eat a little of keto zucchini bread I make her. I have more hope now that the marajuana has given her more of her appetite back, but for the past week, her keytone measurements come up quite hight, around 3.4-5.3 mg/dl. When the reading is high like that I give her bread to bring the readings down. I figured the high readings were due to her being in a prolonged fasted state (eating was painful for her) and perhaps dehydration/painkillers. I know if it were a diabetic like me that would be bad news, but since she is healthy and eating very little and no carbs, do you know what would cause a reading of 5.0 keytones in a non-diabetic person? Is it anything to worry about?
Private Member |
Britt, I’m sorry your mom was diagnosed with cancer. That must be a very difficult situation. Keto does limit certain food types which can contribute to malnutrition. That’s something your mom is at risk for. I agree with limiting sugar but she needs to eat more which is hard with cancer and its treatments. This is something her doctor should be able to guide her one since her condition is a little more complex. As for a high ketone state, it is possible her lack of food intake increases ketone levels, she’s burning fat on her body to keep herself alive. There’s a lot more that we can discuss about her condition but really, the best person who can answer your questions and provide care is primary care and oncologist.
Private Member |
Thank you Helyas! Yes it is troubling, my mom was diagnosed only a week ago, and I’m so grateful for all of the knowledge I have from being a Zgym member through the years. Thankfully its early stage and my mom is otherwise healthy, and a candidate for surgery. Some people have late stage cancers that are inoperable, but thankfully for my mom it is contained and early stage. Thanks to the medicinal marijuana she is beginning to eat normally again. I can’t say enough good things about marijuana as a pain reliever! Before it my mother would be awake all night crying in pain, even with narcotic pain killers (which she feared would make her lose her hearing) she could not sleep through the night or eat at all. Now she takes less pills and since she is eating more, her ketone levels have come down, she was 0.7 this morning. She even snuck a burger last night! I was just happy to see her appetite come back. We are meeting with one of the top pancan surgeons in New York City tomorrow, so I have to say in all this we have been really lucky to have great information and resources and medical insurance. So far the doctors and surgeons have been supportive of keto meal plans, as long as it helps my mom regain some weight. Thanks for your support! Really great to have friends in the Zygm 🙂
Private Member |
Britt,
I’m glad to hear the marijuana is working for her! It sounds like her symptoms are improving which is great news considering she is eating and is more comfortable as cancer pain can be difficult to manage. I’m unsure which type of narcotic they have prescribed her that can cause hearing loss. Most are derivatives of opiates sometimes mixed with tylenol or even iburpofen. If she’s in pain, it is worth taking the medicine as prescribed so she can be more comfortable and be able to continue to do what she wishes with her time. I’m glad the keto diet can be used to support her needs. I hope all goes well with the surgeon and subsequent treatments. My heart goes out to both of you! <3
Private Member |
Thanks Helyas! The narcotics they prescribed her are tylenol and oxycodone mixed with tylenol. My mom has lost a lot of her hearing from using asprin as prescribed for a different condition in the past, at the time it was not known that asprin could do that. So she is very wary of otc and prescription painkillers. She still takes them, but we are looking for ways to get her to take less, we both have the feeling that they just aren’t good. I’ve read your comments from a few of Zuzka’s other posts, do you work in medicine?
Private Member |
I’m sorry to hear that. I think aspirin comes with a warning on the label regarding hearing loss. As for tylenol, it shouldn’t be an issue as long as she doesn’t take too much so it doesn’t damage her liver. There is a safe dose range for it. I do work in medicine but I should warn you, I am not an oncologist. I understand both of your hesitation regarding medications but as long as your mom is comfortable and she’s not overdosing on her medications, it should be ok.
Private Member |
I’m so sorry to hear about your mom! But did you know some people think that the loss of appetite with cancer might be adaptive? There’s recently been some studies that fasting helps make normal cells stronger and cancer cells weaker, and basically that fasting can help make other treatments more effective. Supposedly fasting also helps reset the immune system as well. Food for thought. Hope she heals soon!
Private Member |
Yes, I did hear that, Artypanimal! There is so much info, my family and I are piecing together what works for us. For now, we have not gotten any treatment yet in the form of chemo, we are hearing scare tactics on both sides of the fence for that. At this stage though, we are trying to get my mom to gain back the weight she lost. Sudden weight loss is a symptom of cancer, she lost 20 pounds in a little over a month, going from a healthy 138 at 5’5 to 118. We have been giving her the healthiest foods we can, mostly keto baking and some vegan dishes from a nearby vegan restaurant, limiting carbs and sugar as much as we can. I think if we decide to do chemo, we will implement the fasting-mimicking diet, but for now we are trying to get her weight up. I appreciate the knowledge, thanks so much!
Private Member |
Thank you for your support and well wish, Helyas and Artypanimal. I wanted to give you guys an update. My mother went for a procedure called a larynoscopy, which is when a surgeon makes a small incision in the abdomen to insert a camera and check for any spread of cancer to other organs. The tumor in her pancreas is the same size as when we found it weeks ago, and no cancer has spread to any other organs! It has not ‘metastasized!’ I have been giving my mom a blend of medicinal mushrooms called ‘5 defenders’ along with metformin and a very strict diet. She still has cancer, but this is a big relief. She goes for her first round of chemotherapy on Monday. Once the tumor shrinks, she can have surgery to get it removed. Fingers crossed! Thank you ladies for your support!
Private Member |
I’m happy to hear it! Hope all went well with procedures and recovery! <3
Private Member |
SO glad you posted this Article!! Of course Keto is good for your physical health but I’ve noticed I have to work harder on my mental health since going keto. Let me explain: Before keto, my motivation for everything (work, excersise, etc) was fueled by general anxiety ‘I HAVE to do ‘this’ or ‘that’ or else ‘I’m not enough’ or ‘I’ll be judged’ etc. (eating carbs kept my brain in a constant state of anxiety to varying degrees but it was always there.) After Keto: Eating high fat has calmed my brain down so much that sometimes I feel ‘depressed’ compared to the constant anxiety & stress I felt before. I have to come up with new ways to motivate myself to do stuff cuz I just don’t feel the ‘push’ of anxiety. I also find that keto supresses my appetite so massively, that sometimes I miss ‘the need to eat.’ Cuz I like eating. Ha! Keto is a new mental world for me that I’m still trying to navigate. But my fave part of keto is the drastic decline of inflammation in my body. I’ve never been so flexible or strong before! It’s awesome! I just need my mind to catch up! Anyone else relate to this?? 😃
Private Member |
sunny isles beach, florida, united states
Hello Zuzka, I bought your keto plan and I’m currently following it and also participated in the recent 8 week challenge and loving all the results. My question about ketones, I know you said not to obsess over the numbers, but my ketone levels fluctuate dramatically during the day. Let’s say, they go from 2.4 to 0.4 without any significant intake of carbs, and then go back to 2.0 or so. Is that normal??? Thank you so much for all these articles and sharing of your knowledge.
Luisa