Meredith

If you’ve followed my Keto Instagram page for a while, you know I’m obsessed with testing my ketone levels. Personally, I think that testing your blood ketones are an absolute necessity as you navigate the Keto Diet, and being in Ketosis. This post isn’t about how to monitor blood ketones or what the testing means, but is literally just a basic review of my new favorite Ketocoach Ketone Monitor.

I started chatting with Matt, the KetoCoach founder, about 8 months ago. He had been creating some urine strips which he sent me to try, and they seemed really great, but what I was really interested in was his promise for a new Blood Ketone monitor. The only one I had trusted at the time was the KetoMojo monitor, which you’ve no doubt heard me mention a few times on the blog and on my Instagram page. I loved that monitor, and was thrilled that a new one was going to be hitting the market!!

I’ve been testing this monitor out for a little bit now, and I have to say that I won’t ever switch back to my KetoMojo, and the reason is all in one word: TEST STRIPS!

Overall both monitors are great and easy to use. I liked the KetoMojo finger-pricker more, so I use that one with my KetoCoach Ketone monitor (which is why in the pics, that thing looks different than the KetoCoach stock pick). Not sure why, theirs is fine too, but I had just been used to the KetoMojo one so I stuck with it. The carrying case each come with is comparable, and both monitors are easy to read, although I do like KetoCoach’s more than KetoMojo because it’s slimmer. The real meat of improvement is how KetoCoach packages their test strips.

Check them out:

Each one is individually wrapped, which is entirely different than the way KetoMojo’s are packed (they’re packed all together in a little tub). Now, you might think it’s wasteful to have them all individually wrapped, but here’s what’s actually wasteful (and dumb): I accidentally left the top of my KetoMojo strip tub open once, not realizing they’re sensitive to the light. ALL OF THEM WERE RUINED. They’re $0.99 a pop (vs KetoCoach’s, which are $0.59 each, another win to KetoCoach). I was so mad, but I wasn’t about to buy new ones because of my own stupid mistake. I lost a bunch of money there, but hey…live and learn, right? Now, I can pack only the strips I need when I’m traveling (I test almost every day at work at some point), and having them individually wrapped means I’m always getting a fresh strip, every time. It’s plain genius, that’s it!

So, the cost: Right now the KetoCoach starter kit is on sale for $49.95 which is absolutely 10000% worth it. 50 test strips are $34.95, which is a lot better than $0.99/strip too, but the starter kit does come with 10 strips, plus the carrying case, and everything you need to get started.

Here are some tips, and after a month of being sick and eating junky food due to parties, birthdays, holidays, etc., I used my monitor to make sure I got back in Ketosis fast:

1. The quickest way for ME to get back into Ketosis is to fast. I fasted for almost 42 hours, and at the 24 hour mark, my blood ketones were at 0.5 (you want to be around 0.5-3.0 mmol/L for optimal nutritional ketosis, but I’ve never gotten higher than 1.8 in all my readings). At the 36 hour mark, they were at 0.7, and then right around the 41 hour mark I tested a 1.4. They say your body gets faster at getting back into ketosis once you’ve been “in it” for a while before, so I know that helped me, but tracking like this is just such a great way to measure so that you KNOW!
2. In the beginning I’ve tested right before I end every fast (I usually fast daily at a 16:8 interval; 16 hours fasted, 8 hour eating window).
3. Now that I’m certain I’m on the right track again, I’ll test an hour or two after dinner, right around the time my fast is beginning again, just to make sure I’m still good.
4. Buy some little alcohol pads to stick in the carrying case. They’re super cheap, good for any first aid kit along with carrying in your KetoCoach Monitor kit because you can’t always get to a spot to wash your hands before you test.
5. Rub your finger before you test–it will hurt less, and there will be more blood.
6. Make sure you have enough blood! I’ve wasted several strips thinking “there’s enough” when there definitely wasn’t. Just make sure you’ve got a good blob going so that you won’t get an error message!
7. Don’t become obsessed with measuring. I’m a little obsessed myself, but it will get verrrrryyyy expensive if you don’t limit yourself. This is another reason I kind of lost it with KetoMojo. I didn’t want to believe my strips were bad, and I just went into a downward spiral of defeat when I kept pulling a “Lo” on that monitor when I KNEW I was eating perfectly (another reason to only buy the KetoCoach ones, again so you KNOW you’re getting a fresh strip every time…have a mentioned how great that is?! LOL)

Have you tried the KetoCoach Ketone Monitor yet?!

I’ve been posting all kinds of Keto related content, but I haven’t really talked about how to start keto. There are all kinds of articles on what keto is, why you might want to try it, etc., but that’s not what this post is about. This post is truly…HOW do you start a keto diet? Especially when it seems so overwhelming! (It can be). Here are my ten tips–what I personally have done–to start keto. Also remember: this is truly a WAY OF EATING, not just a diet. This isn’t something you can try for a week and see if it works out. It does require commitment, and honestly if you’re not committed, then you should look for another way of eating.

*Note: I’m not a doctor. This is my personal advice ONLY. Please consult your doctor before trying anything!*

Tips on How to Start the Keto Diet

1. Meal plan! This diet takes consistency. You can’t just decide you’re going to start keto and then go off and have a cheat meal a few days later. Your body is completely changing the way it utilizes fuel…make sure you’re not confusing it!!! So, plan out your meals so that you know exactly what you’ll be eating.
2. Make a lot of hard boiled eggs. The egg is probably nature’s most perfect food in general, but especially for this diet, it has a wonderful ratio of protein/fat/carbs. These are great go-to’s!
3. Calculate your macros. I like this calculator.
4. Download a tracking app and track EVERYTHING that goes in your mouth. I use the free version of Carb Manager, but I’ve used My Fitness Pal as well. Find one you enjoy, and use it religiously. I can’t even believe what I used to think a “serving” size used to be…especially of macadamia nuts!!
5. Keep your carbohydrate intake to under 20 net grams per day. You may think you’re around 20g, but I guarantee you it is a VERY small amount, which is why #4 is so important!! Track track track, until you’ve gotten used to this way of eating!
6. Eat healthy fats! Your diet should consist mostly of good, high quality fats like avocados, macadamia nuts, olive oil, naturally fatty meats, real butter, yes, bacon….
7. Eat lower-carb vegetables. Some of my favorites are broccoli, spinach, brussel sprouts and asparagus.
8. If you have a sweet tooth, buy some monk fruit sweetener or Swerve sweetener to make some fat bombs (fat bombs increase your healthy fat intake if you need it). One of my other favorites for my sweet tooth is Lindt 90% dark chocolate. It’s amazing!
9. Keep protein moderate. Once you calculate your macros, use the protein recommendation as your goal!
10. Stick to fatty meat sources like prime rib, or use other healthy fats to add on to something like a chicken breast.
11. Use MCT (medium chain triglyceride oil) to help boost your healthy fat intake if needed. Bulletproof coffee is also a great way to get fat in.
12. Test your urine with Keto strips, or use a ketone blood monitor. I’ve used both. Use the strips first, as they’re the least expensive investment.
13. Don’t. Cheat. I can’t emphasize this one enough. It can (and will) take several days for your body to adjust and completely change how it utilizes fuel for energy. You can’t keep confusing it by thinking you can have a cheat meal or day!

These are my top 13…what are you own tips on how to start Keto?!