The Five Numbers to Track Beyond Weight
Focusing solely on the scales can be misleading when following a ketogenic diet. While weight loss is often a primary goal, it’s essential to monitor other metrics for a more complete understanding of your overall health. A ketogenic diet can affect various aspects of your physiology, and tracking these changes can provide valuable insights. Here are five key numbers to monitor beyond just your weight.
1. Body Composition: Muscle Mass vs. Body Fat
Your overall weight doesn’t distinguish between muscle mass and body fat. Ideally, you want to lose body fat while preserving or even gaining muscle. Body composition scales can estimate these percentages, though lab tests are more accurate. A tape measure can also help track changes in waist circumference, an indicator of visceral fat. Remember that muscle is more metabolically active than fat, so preserving it is beneficial for long-term metabolic health. how to measure ketones
2. Blood Glucose Levels
For many, a significant benefit of the ketogenic diet is improved blood glucose control. If you have access to a blood glucose meter, regularly monitoring your levels can provide valuable feedback. A ketogenic diet has been shown to improve blood glucose levels in people with type 2 diabetes [6. Yancy WS, Foy M, Chalecki AM, Vernon MC, Westman EC (2005). “A low-carbohydrate, ketogenic diet to treat type 2 diabetes”. Nutrition & Metabolism. DOI: 10.1186/1743-7075-2-34.]. Aim for stable blood glucose readings within a healthy range, as defined by your healthcare provider.
3. Ketone Levels
Measuring ketone levels confirms that you’re in ketosis, the metabolic state where your body is primarily using fat for fuel. Ketone levels can be measured through urine strips, blood ketone meters, or breath analysers. Blood ketone meters are generally considered the most accurate. While higher ketone levels aren’t necessarily better, tracking them can help you understand how your body responds to different foods and activity levels. the relationship between keto and cholesterol
4. Lipid Profile (Cholesterol and Triglycerides)
A lipid panel, obtained through a blood test, measures your cholesterol and triglyceride levels. While the ketogenic diet can sometimes raise cholesterol in the short term, it often improves the overall lipid profile by lowering triglycerides and increasing HDL (good) cholesterol [7. Kosinski C, Jornayvaz FR (2017). “Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies”. Nutrients. DOI: 10.3390/nu9050517.]. Regular monitoring, in consultation with your doctor, is essential to assess any potential cardiovascular risks.
5. Energy Levels and Appetite
Subjective measures like energy levels and appetite are also important indicators of how well the ketogenic diet is working for you. Many people report increased energy and reduced appetite when in ketosis [5. Sumithran P, Prendergast LA, Delbridge E, et al. (2013). “Ketosis and appetite-mediating nutrients and hormones after weight loss”. European Journal of Clinical Nutrition. DOI: 10.1038/ejcn.2013.90.]. Pay attention to how you feel throughout the day and whether your cravings have diminished. These qualitative measures can provide valuable insights into your overall well-being.
What this means in practice
Imagine it’s a typical drizzly October afternoon in Manchester. Instead of reaching for a sugary snack, you feel surprisingly content. You check your blood glucose with your £20 Boots meter – it’s stable. You had a lipid panel done at your GP’s surgery last month and your triglycerides are down. For lunch, you had a salad with full-fat dressing and avocado, costing around £4.50 to assemble from Tesco. You feel energised and ready to tackle the rest of the day.
Frequently asked questions
How often should I measure my ketone levels?
Measuring ketone levels once or twice a week is generally sufficient to gauge your level of ketosis and understand how your body responds to dietary changes.
Can the ketogenic diet affect my thyroid?
Some individuals may experience changes in thyroid hormone levels on a ketogenic diet. It’s essential to monitor your thyroid function, especially if you have pre-existing thyroid conditions.
Is it safe to exercise while on a ketogenic diet?
Yes, exercise is generally safe and beneficial on a ketogenic diet. However, it’s crucial to listen to your body and adjust your carbohydrate intake as needed to support your activity levels.
How long does it take to see results on a ketogenic diet?
Results vary depending on individual factors, but many people experience noticeable weight loss and improvements in blood glucose and energy levels within the first few weeks.
Should I consult a doctor before starting a ketogenic diet?
Yes, it’s always recommended to consult with your doctor or a registered dietitian before making significant dietary changes, especially if you have any underlying health conditions.
The bottom line
While weight loss is a common goal on a ketogenic diet, it’s crucial to track other metrics for a comprehensive view of your health. Monitoring body composition, blood glucose, ketone levels, lipid profile, and subjective measures like energy and appetite can provide valuable insights into how the diet is affecting your body. This holistic approach helps ensure you’re achieving optimal results and maintaining overall well-being. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.
References
- Yancy WS, Foy M, Chalecki AM, Vernon MC, Westman EC (2005). A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutrition & Metabolism. https://doi.org/10.1186/1743-7075-2-34
- Kosinski C, Jornayvaz FR (2017). Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies. Nutrients. https://doi.org/10.3390/nu9050517
- Sumithran P, Prendergast LA, Delbridge E, et al. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.90
