Ketone Test Meters (How to Check Your Ketone Levels at Home)

These are some products we purchase from Amazon to test ketone levels:

• Precision Xtra NFR Blood Glucose Monitoring System
• ​Abbott Precision Xtra Ketone Test Strips
• ​EasyTouch 830101 Twist Lancet

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​Below is a helpful video for the Precision Xtra Ketone Glucose Test. ​

​My family consumes these foods daily from the ketogenic diet:

• Fats & Oils. Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil.
• Protein. Try to stick with organic, pasture-raised and grass-fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Remember that too much protein on a ketogenic diet is not a good thing.
• Vegetables. Fresh or frozen doesn’t matter. Stick with above ground vegetables, leaning toward leafy/green items.
• Dairy. Most dairy is fine, but make sure to buy full-fat dairy items. Harder cheeses typically have fewer carbs.
• Nuts and Seeds. In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds.
• Beverages. Stay simple and stick to mostly water. You can flavor it if needed with stevia-based flavorings or lemon/lime juice.

• Saturated Fats. Eat these. Some examples of these are butter, ghee, coconut oil, and lard.
• Monounsaturated Fats. Eat these. Some examples of these are olive, avocado, and macadamia nut oils.
• Polyunsaturated Fats. Know the difference. Naturally occurring polyunsaturated fats in animal protein and fatty fish are great for you, and you should eat these. Processed polyunsaturated fats in “heart healthy” margarine spreads are bad for you.
• Trans Fats. Completely avoid. These are processed fats that are chemically altered (hydrogenated) to improve shelf life. Avoid all hydrogenated fats, such as margarine, as they’re linked to heart disease.

Some ketogenic diet foods that are ideal for fats and oils (organic and grass-fed sources are preferred):

• Fatty Fish
• Animal Fat (non-hydrogenated)
• Lard
• Tallow
• Avocados
• Egg Yolks
• Macadamia/Brazil Nuts
• Butter/Ghee
• Coconut Butter
• Cocoa Butter
• Olive Oil
• Coconut Oil
• Avocado Oil
• Macadamia Oil
• MCT Oil

 

• Fish. Preferably eating anything that is caught wild like catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna. Fattier fish is better.
• Shellfish. Clams, oysters, lobster, crab, scallops, mussels, and squid.
• Whole Eggs. Try to get them free-range from the local market if possible. You can prepare them in many different ways like fried, deviled, boiled, poached, and scrambled.
• Beef. Ground beef, steak, roasts, and stew meat. Stick with fattier cuts where possible.
• Pork. Ground pork, pork loin, pork chops, tenderloin, and ham. Watch out for added sugars and try to stick with fattier cuts.
• Poultry. Chicken, duck, quail, pheasant and other wild game.
• Offal/Organ. Heart, liver, kidney, and tongue. Offal is one of the best sources of vitamins/nutrients.
• Other Meat. Veal, Goat, Lamb, Turkey and other wild game. Stick with fattier cuts where possible.
• Bacon and Sausage. Check labels for anything cured in sugar, or if it contains extra fillers. Don’t be overly concerned with nitrates.
• Nut Butter. Go for natural, unsweetened nuts and try to stick with fattier versions like almond butter and macadamia nut butter. Legumes (peanuts) are high in omega 6’s so be careful about over-consumption.

 

• Greek yogurt
• Heavy whipping cream
• Mayonnaise (preferably homemade)
• Spreadables including cottage cheese, cream cheese, sour cream, mascarpone, creme fraiche, etc.
• Soft Cheese including mozzarella, brie, blue, colby, monterey jack, etc.
• Hard Cheese including aged cheddar, parmesan, feta, swiss, etc.

Dairy is a great way to add extra fats into meals by creating sauces or fatty side dishes like creamed spinach, but always remember that it does have protein in it as well. You should always take this into account when pairing dairy with protein-heavy dishes.