Tips and Tricks to Increase Ketone Levels

Keto is a low-carbohydrate diet that shifts the body into ketosis. This metabolic state of fat-burning is associated with health benefits such as weight loss, improved mental clarity, enhanced insulin sensitivity, and better blood sugar control.

However, reaching ketosis can be challenging, especially for those who are just starting their keto journey.  

Find out how to increase your ketone levels naturally and discover the key signs indicating your body has entered ketosis.

What are ketones? 

Ketones, or ketone bodies, are organic acids produced by the liver during ketosis, a metabolic state in which the body burns fat for energy instead of relying on glucose as a fuel source.

The breakdown of dietary and stored body fat releases large amounts of ketones, which serve as a highly effective fuel source when carbohydrates and sugars are unavailable.

Nutritional ketosis can be achieved through fasting or by following a low-carb diet plan such as Healthy Keto® and is characterized by elevated concentrations of ketones in your blood. 

Ketosis is safe and associated with a wide range of health benefits, including better energy levels, hormonal balance, and a lower risk of diabetes and metabolic syndrome. 

In addition, ketones have appetite-suppressing properties, which explains why many people find it easy to lose weight when following a low-carb diet. 

Watch the video below to discover common causes that can disrupt ketone production. 

How do you know if you’re in ketosis? 

There are a few ways to determine if you’re in ketosis. The most common methods involve urine tests, breath meters, or blood tests to analyze ketone concentrations. 

Though a blood test is invasive and requires a doctor’s visit, it’s more accurate than a breath or urine ketone test, which may register fewer ketones.

“A urine or breath analyzer test isn’t very accurate once you’re in ketosis,” explains Dr. Berg. “When you start burning ketones more efficiently, fewer ketones are wasted and expelled through the urine and breath, and those values could be zero despite being in ketosis.”

A blood ketone meter is a convenient alternative to laboratory blood tests that allows for accurate, at-home monitoring of your ketone levels. 

Here are blood ketone ranges based on the ketosis category: 

• Normal blood ketone levels: < 0.6 mmol/L

• Light ketosis: 0.5 to 1.5 mmol/L

• Ketosis: 1.5 to 3 mmol/L

Ranges above 3 mmol/L are often seen during prolonged fasts or as a result of therapeutic ketosis commonly utilized to manage seizures and epilepsy.  

However, ketone concentrations greater than 3 mmol/L in combination with abnormally high blood sugar levels may indicate ketoacidosis, especially in individuals with diabetes.

Ketoacidosis is a serious metabolic imbalance and can potentially be life-threatening. If you’re diabetic and experience elevated ketone levels, it’s crucial to seek medical attention immediately.

If you’re unable to access urine or blood ketone test strips, you can rely on physical and psychological signs to determine if your body is using ketones.

When dieters first start a ketogenic eating plan, they often experience symptoms of keto flu, such as fatigue, headaches, brain fog, and muscle soreness, as their cells adapt to a new fuel source. 

These keto-related side effects typically disappear within a week or two of starting a low-carb diet, which typically indicates that you have transitioned into ketosis.

In addition, those in ketosis often report improved mental clarity, enhanced energy, and a better mood. Weight loss, reduced appetite, and less cravings are also indicators that your metabolism has switched to fat-burning. 

5 ways to increase ketone levels

If you’ve been following a keto diet and aren’t seeing results, you may be searching for ways to enter a deeper state of ketosis. Fortunately, various beneficial lifestyle and dietary changes can help enhance ketone production and boost fat-burning.

Here are five natural ways to increase ketone levels.

1. Manage stress

Those who experience chronic stress may have a more difficult time achieving and staying in ketosis due to the metabolic effects of the stress hormone cortisol. 

Cortisol has a similar impact on the body as sugar, increasing blood glucose levels to supply the body with quick energy when faced with a stressful situation. 

This has been confirmed by a study published in The Journal of Clinical Endocrinology & Metabolism, reporting that stress contributes to significant blood sugar and insulin spikes. 

Insulin not only helps regulate blood sugar levels but also directly inhibits fat burning and, consequently, ketosis, which explains why stress can hinder ketone production.

Deep breathing exercises, physical activity, and spending time in nature are helpful habits that can relieve stress and encourage ketone synthesis.

2. Practice intermittent fasting

Keto combined with intermittent fasting maximizes fat burning and ketone production as the body has to rely on stored body fat during periods of caloric restriction. 

Integrating time-restricted eating with a low-carb diet not only enhances ketosis and optimizes weight loss but also improves metabolic health by increasing insulin sensitivity and reducing inflammation.

3. Reduce carbohydrates

Dietary carbohydrates and sugars are quickly broken down and absorbed as glucose, prompting the release of insulin. 

Chronically elevated blood glucose and insulin levels can interfere with the body's ability to respond to insulin, leading to insulin resistance. Over time, this can contribute to various health issues, including type 2 diabetes and metabolic syndrome.

In addition, insulin resistance can impact ketone production and may require keto dieters to reduce daily carbohydrate intake to around 20 grams of net carbs to enhance cellular insulin sensitivity and metabolic flexibility needed for optimal ketone production.  

4. Exercise

Exercising in a fasted state stimulates ketogenesis and elevates blood ketones post-exercise, especially when combined with a ketogenic diet. 

A study published in Sports Medicine found that “…ketone body concentrations can reach ~0.5–1.0 mmol/L in response to 2 hours of exercise performed in an overnight fasted state and can subsequently increase to ~1–4 mmol/L during early post-exercise recovery.”

5. Limit protein intake

Keto is a low-carb, moderate protein, and high-fat diet designed to push the body into ketosis. 

Keto cautions against high protein consumption, as excessive intake can trigger insulin release, even when carbohydrates are restricted.

In addition, too much protein can lead to gluconeogenesis, a metabolic process in which the liver produces glucose from non-carbohydrate sources, including amino acids. This process can raise blood sugar and insulin levels, which may slow down or disrupt ketone production and kick you out of ketosis. 

To maintain ketosis, it’s recommended to consume between three and six ounces of high-quality protein per meal.

How long does it take to become keto-adapted?

Limiting carbohydrate intake to between 20 to 50 grams of net carbs daily forces the body to utilize blood sugar and glycogen reserves stored in muscle and liver cells. 

Once these energy reserves are depleted, the liver metabolizes fatty acids and begins to produce ketones. This switch to fat-burning typically occurs within two or three days of starting a low-carb diet. 

During the first couple of weeks of following keto, you may experience significant weight loss as the body expels stored water due to the metabolic shift triggered by ketosis. 

Body fat loss typically occurs more gradually and becomes more noticeable once your body fully adapts to burning fat for fuel.

How long it takes to become fat-adapted depends on various factors, including your previous dietary habits, metabolic flexibility, levels of physical activity, and individual response to the ketogenic diet. 

While some people become fully fat-adapted within a week or two, others may require significantly longer periods of carbohydrate restriction to achieve the same level of adaptation.

Key takeaways

Ketones serve as an efficient alternative fuel source, aiding in weight loss, supporting cognitive health, and helping to reduce inflammation. However, achieving ketosis can be difficult, particularly for those new to the keto diet.

To kickstart ketosis and achieve optimal ketone levels, it’s best to combine a Healthy Keto diet with stress-reduction techniques, consistent carbohydrate restriction, intermittent fasting, and regular exercise.

FAQ

1. How can I increase my ketone levels?

Those who are following a ketogenic diet can increase their ketone levels by practicing intermittent fasting and managing stress. In addition, getting regular exercise, especially in a fasted state, and consistently limiting carbohydrate intake helps boost ketone production.

2. What is a good ketone level for ketosis?

Nutritional ketosis is characterized by blood ketone levels between 0.5 and 3 mmol/L. These ketone concentrations can typically be achieved by following a ketogenic diet and various fasting routines. 

3. What do ketone levels indicate?

Elevated ketone levels indicate that your body has entered a state of fat-burning, and blood ketone concentrations between 0.5 and 3 mmol/L are a sign that your body is in nutritional ketosis. 

4. At what ketone level do you start losing weight?

Blood ketone levels between 0.5 and 3 mmol/L indicate your body is in ketosis and uses stored body fat and dietary fats to generate energy for the cells. 

The ideal ketone blood concentrations for sustained weight loss appear to be around 1.5 to 3 mmol/L for most individuals, which can be achieved by adding fasting and exercise to your keto diet plan.

5. Are ketones dangerous? 

Ketones are a highly effective and safe alternative fuel source when carbohydrates and sugars are limited or unavailable.

However, blood ketones significantly higher than three mmol/L may indicate diabetic ketoacidosis (DKA), especially in individuals with uncontrolled diabetes. Too many ketones can acidify the blood’s pH levels, which can have serious health consequences and require immediate medical attention.

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3050109/ 

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5309297/