As a holistic keto goddess, we have to find that perfect keto balance that will work for us! In this post, I am going to examine what you should know about monitoring biometrics during a keto diet. I am going to mainly discuss how long you should stick to a strict keto diet at the beginning and keep your total carbs ( or net carbs) between 20-30 grams a day! I will also mention different devices for monitoring ketosis.
Before beginning a keto diet, you need to determine your macronutrients!
Macronutrients can vary from person to person! There is not a one-size-fits-all solution. I am going to talk about the three categories of macronutrients that seem to matter the most on a keto diet. They comprise of the following macros: protein, carbs, and fats.
Customize your protein on keto biometrics
In general, some people seem to think that they can eat a surplus amount of protein. This couldn’t be furthest from the truth! Too much of this macro can do more damage to your mitochondria if you overdo it. Not only that, but it may even also prevent you from going into ketosis. An overall general rule of thumb for protein is to do 1 gram of protein for every kilogram of lean body mass.
Cronometer will figure this for you, but here’s how to do it manually
Now, if you purchase Cronometer, this will automatically be configured for you! However, if you want to do it manually, here is an example of how to do this:
You have 160 lb women with 37 percent body fat. First, you would need to figure out how much her weight is in kilograms. You do this by dividing her weight in pounds, which is 160 by 2.2. When you do this, the answer is 72.73 kg.
After this, take 72.73kg, and multiply it by .37( percent of body fat) to get how many kilograms of fat she is carrying. The answer to this is 26.91 kg of fat. You then take her body weight in kilograms, which is 72.73, and subtract the kg of fat she is carrying, which is 26.91. The answer is 45.82 of lean body mass. Take 45.82 and multiply it by 1, which is 45.82 grams of protein per day.
As you can see, it is not hard to figure this out, but use Cronometer and make your life easier! I have the cronometer gold, and it has added features, such as intermittent fasting, which I love. You can download it here.
Customizing your carbs on keto biometrics
First, start with at least 3 weeks (30 days) of at least 20-30 total carbs or less
As a general rule, to get your body into a good fat-burning mode it can take around 3-6 weeks of doing 20-30 total carbs (or 20-30 net carbs) or less! Yes, keto-adaptation takes this long! Initially, the process of using ketones and fatty acids for fuel is inefficient. When it’s available, the cells take up sugar even when ketones and fatty acids are readily accessible. At this time, the brain continues to run primarily on glucose, being more from within the body. During extended carbohydrate restriction, the body undergoes physiological adaptations similar to what occurs in extended fasts1.
It is advisable to wait at least three weeks before increasing your carb intake
So all that being said, it would be in your best interest to wait at least three weeks before increasing your carbs. After you do 3 weeks of around 20-30 total carbs or net carbs, it is important for you to reassess your situation and see if you need to stay under this limit for a longer period of time. If you have more weight to lose or have a chronic health issue, it may be important for you to continue to stay within this range for longer. Trust me, I do know this is easier said than done! However, once you are feeling better and have lost the weight you have needed, then you can slowly start to add more carbs back to your diet.
Now, I am going to say this next part, but do not take it to the extreme! If you are in a keto initiation phase( 20-30 total or net carbs per day) and you are having a bad period or menopausal day, then you should indulge in a keto treat. Listen, I do realize that all of us are not perfect, and there are times where we crave more carbs. However, that being said, please do make sure this an occasional venture! It should not become your daily treat. Keto treats are exactly what there called, “keto treats.” In other words, an occasional indulgence. It is not meant for everyday consumption. If you divulge, then I would only do so a few times per week, and make sure you do no exceed 50-60 total or net carbs in your count.
Examples of keto treats
Please refer to my Keto Pantry post, if you are interested in seeing examples of various different keto treats. For these hormonal days, have yourself an extra serving of a fat bomb ( please see my recipe on almond chocolate chip cookie dough) or buy something that is conventionally made (examples can be found on my keto pantry post). Even after indulging in these treats, you will still stay in ketosis, however, again it must only be an occasional thing. If you make it consistent or consume too much of these treats then you may get bumped out of ketosis. For this reason, I highly advise waiting at least 3 weeks before you eat one of these treats. However, if you are really struggling because of your hormones, I would rather you eat a keto indulgence, rather than a doughnut full of carbs!
Ketosis for weight loss
Keep in mind ideal ketosis is to be in a range of 0.5-1.5 mmol/L for good effect of weight loss or 1.5-3 mmol/L for optimal weight loss. It is important for you to consistently monitor your ketones at the same time every day. As long as you stay within these ranges, then you will be successful! I usually monitor my ketones at least once per day.
The best way to monitor ketosis is with a blood monitoring device or you can use a breathalyzer
Blood monitoring device
The best way to monitor your biometrics in your keto diet is through a blood monitoring ketone device. The main reason that this is the best is that the critical ketone used by the body is beta-hydroxybutyrate (BHB), which is carried through the blood so it can get to the cells to be used for energy and fuel2. Since our blood ketone levels are not profoundly affected by different variables (unlike ketones in the breath or urine), blood ketone testing is the most accurate representation of how many ketones we are producing3. You can purchase a keto- mojo monitoring device with this link.
How I use my Keto-mojo meter
I use my Keto-mojo meter all the time! What I typically do is fast in the AM, until at least 10 ( some days I go longer) and then check my ketones. I like to record my ketones in Cronometer, that way it gives me an accurate representation of how certain foods can affect my ketosis.
Now if it seems taxing to you to have to record everything, then don’t worry. Make a point to do this when you are first starting out for a week or two. Once you get used to the diet and what gets you and out of ketosis, you won’t need to this anymore.
The other way you could choose to monitor ketones is through a breathalyzer. An advantage of this method is that you do not need to pay for testing strips, and you don’t have to draw any blood. Either way is subtle, there are different advantages applicable to both of them. If you do choose to monitor your ketosis through your breath, I would recommend going with the Keyto Breath sensor.
Customize your fats on keto biometrics
So now that you have set your limits for carbs and protein let’s talk about fat intake! All in all, you want to hone in on adding saturated fat and monounsaturated fats from foods. An example of saturated fats would be foods such as those found in animal proteins and coconut oil. An example of a few monounsaturated fats would be avocados and olive oil. The incorporation of some polyunsaturated fats is acceptable as well, such as nuts and seeds. Remember, nuts and seeds contain some omega-6 fats in them, so you don’t want to consume more than 4% per day of these. Basically, your fats should comprise about 70-85% of your total calories.
Don’t worry if you go over your carb limit
If you go over your carb limit then do not worry. As long as you maintain ketosis of 0.5-1.5 then you are beautiful and are still in the optimal range for weight loss. I don’t know about you ladies, but I feel like sometimes there is more than one way to do things. After all, we are humans and not robots! It’s just like when there are times during yoga; we get to customize our practice with three chaturanga alternatives! It’s the same principle! In both keto and yoga, we accomplish similar objectives which include mind clarification along with weight loss. Sometimes we may veer off course a little but ultimately we press on to our ultimate goal!
Monitor your ketones once per day for at least 3 weeks
Overall, you should monitor your ketones at least once a day in the beginning for the first couple of weeks until you get the hang of a keto diet. Once you know how to keep yourself in ketosis with the foods you eat, then you will know how to stay in ketosis. I mean if you can eat 60 total carbs per day and remain in ketosis then that is your sweet spot! You have to customize the perfect keto for you! It not only has to benefit your body via weight loss but has to energetically align you as well. It has to excite you and give motivation to your inner prana!
Weigh yourself once per day using your own scale
As far as your weight, only do this once per day at the same time. Also only use your scale! If you go to the doctor’s office and it is heavier, then your one at home, don’t worry! That is very typical and happens to the majority of my patients. I can’t tell you how many come in and are upset because the scale at my office is 10 lbs heavier! Don’t fret! Just go by your scale only.
Use the cronometer app to log all your carbohydrates
In conclusion, please don’t forget to use a Cronometer to record all of your carbs! Again, as I mentioned earlier, this will be a valuable asset in the beginning when you are trying to get the hang of it! However, for your accountability, I would continue to use this app over and over as it will keep you on track to your ultimate goal. Signup to Cronometer.com and save 10% on gold subscriptions. Another thing I love about this app, is that you can record other biometrics for your keto diet. For example, your weight, blood ketones, blood pressure, blood sugar, etc.
Also, remember to embrace your inner life force
Remember, your journey as a goddess is to be at peace with yourself and embrace your internal life force. Healing your body not only includes dietary but also your kundalini energy, which is the primal, enlightening force that awakens all of your chakras4. Kundalini energy is activated through kundalini yoga or meditation 5. As a holistic keto goddess, you must prepare your mind as adequately as possible to help assist with adopting a ketogenic lifestyle. Overall, using this energy with these dietary changes along with intermittent fasting will revitalize your spirit like you would not believe. Namaste!
[toggle title = “References”]
-Metcalf, T. (2019). Keto. Beverly, MA: Quarto publishing group USA.1
Cole, W. (2018). Ketotarian: the Mostly Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation. Penguin Group USA.2,3
Alcantara, M. (2017). Chakra Healing. A beginner’s Guide to Self-Healing Techniques that Balance the Chakras. Berkeley, CA: Althea Press.4
“What Is Kundalini Energy? – Definition from Yogapedia.” Yogapedia.com, www.yogapedia.com/definition/10382/kundalini-energy.5