Ketostix have become very popular and seem to be one of the "must haves" recommended by absolutely everyone when you get started on your Keto diet. Let me tell you why we do not advise using these as a measure of whether you are in Ketosis or not.

Firstly, what exactly are Ketostix seems like a good place to start. These are small sticks which you dip into your urine. The colour on the stick changes (or doesn't - more on that below.) You then compare the colour on the stick to a chart on the side of the tub to show the level of Ketones you are producing.

So by this logic, a colour change means you are in Ketosis and a no colour change means you are not in Ketosis right? Wrong!

I speak to people almost on a daily basis who have been following Ketosis for a few weeks but they are no longer seeing any colour change on the strips and are worried they have done something wrong. Let me explain why this happens and why it is actually a good thing!!

9 times out of 10, when someone makes the change to a Keto diet, this is completely new for the body. What happens over the first few days is that the body uses up any stored glycogen for energy. At this point you will not be in Ketosis so no colour change will appear on the stick if you test. By day 3 or 4, glycogen tends to be used up so the body switches to using fat for energy. At this point you start producing Ketones!! BUT, the body still doesn't really know what to do with them so they are flushed out in your urine. If you test your urine at this stage, you will see a colour change on the stick! (water intake can affect this as the more water you drink and pass, the more diluted the Ketones become.)

You may continue to see a colour change on the sticks for a week or two but then you see the colour get lighter or there is no colour change at all. Oh no, what did you do wrong? Absolutely nothing. The reason the stick stops changing colour around this point is because the body is becoming more efficient in using those Ketones for fuel so these are no longer being flushed out in your urine. 

Although this can be disheartening to see, it actually means amazing things for your body. You have now reached a stage of deep Ketosis where the body is using these Ketones to fuel itself. You will be experiencing all of the benefits that come with being in Ketosis - fast weight loss, body shape changes, improved sleep, mental clarity and more energy to name a few so don't be worried if you do stop seeing that colour change, this is great news for you.

For those that have followed Ketosis before, the body tends to adapt back into Ketosis and using Ketones produced effectively much quicker so, if this is not your first rodeo, you may not see a colour change at all.

In summary, Ketostix can be a way to monitor if things are moving in the right direction and when the Ketones are being used effectively but can disheartening to some when the colour change stops. If you do decide to buy and use these, please do only use as a rough guide to the stage of Ketosis you are at, don't fully rely on a colour change to tell you if you are in Ketosis or not. 

A much better way to monitor Ketosis is through your energy and hunger levels. Two of the huge benefits of Ketosis are that you will feel less hungry, fuller for longer and have more energy. If you are continuing to feel these benefits, you are in Ketosis but please get in touch if you are not sure.