What does a ketone level of 0.0 mean?

A ketone reading of 0.0 means that you are not currently experiencing nutritional ketosis.

Nutritional ketosis is a natural metabolic state in which your body is fueled mainly by fats and ketones, instead of carbohydrates (sugars and starches). Nutritional ketosis happens when carbohydrate consumption is low enough that your liver begins to convert adipose tissue (body fat) and dietary fats into a molecule known as ketones, which can be used for fuel throughout the body.

This typically happens when dietary carbohydrates are significantly reduced (<30 to <50 grams per day) and the body’s production of ketones increases. When you restrict carbs below 30–50 grams and consume a moderate amount of protein it is normal to have ketone levels of 0.5–5.0 mM.

• Increased ketone levels, reading above 0.5 mM
• Decreased hunger and appetite
• Temporary fatigue
• Temporary reduced athletic performance
• Weight loss
• Fruity breath smell
• Temporary sleep disturbances
• Headache

• Sustained ketone levels reading above 0.5 mM
• Decreased hunger and appetite
• Increased physical energy
• Improved cardiovascular athletic performance
• Increased mental focus
• Sustained weight loss
• Improved mood
• Improved sleep

It’s easiest to enter into nutritional ketosis by following a well-formulated ketogenic diet. Carbohydrates are a common energy source, but they’re not the only energy source your body is able to use. When there’s very little carbohydrate in your diet, your body turns to a natural and readily available option to use instead—ketones. In nutritional ketosis, your body uses fat as fuel—the fat in the foods you eat as well as your own stored body fat.

Restricting carbohydrates via a ketogenic diet that emphasizes fats over carbs helps you enter nutritional ketosis. A well-formulated ketogenic diet includes fats like butter, avocado, olive oils, fatty meats, and more, along with moderate protein and nonstarchy vegetables.

When you restrict carbs below 30–50 grams/day and consume a moderate amount of protein it is normal to have ketone levels of 0.5–5.0 mM. However, every person’s ability to reach nutritional ketosis is different. Some people will see increased ketone levels after just a few days of restricting carbs while others will take 1–2 weeks before their ketones start to increase, particularly if they are taking medication for diabetes. Thus, it is helpful to work with an expert like those at Virta Health to help guide you through the process.