How Ketones Give You Superpowers

Ask Theresa is an advice column by Theresa Link. A Virta Health Coach since 2015 and a loyal follower of the ketogenic lifestyle, Theresa is a Registered Dietitian who is an expert in living a metabolically-healthy life. 

This week, Theresa tackles a great question: why should I care about ketones?  Perhaps you’re seeing early success, and you’re questioning the value of the daily ketone prick. If the scale and glucose are moving in the right direction, why bother with it? Theresa reveals the real secret sauce, and how ketones can give you super powers!

❓Question:

Theresa,

I'm a month in, my blood sugar numbers are coming down, and I'm even shedding some weight! But honestly, I'm finding the daily ketone prick to be an annoying chore. Plus, my ketones are rarely above 0.5, like barely over 0.3, even though everything else seems to be working. If my glucose is dropping and I'm losing weight, do I really need to keep tracking ketones? What's the secret sauce that number is giving me that my glucose reading isn't already providing?

Sincerely,

‍Questioning Ketones

👩‍💻 Theresa:

Dear Questioning,

First off, congrats on your progress so far! You are clearly doing something right. 

Here’s the thing: I get it. You’ve been told that ketones matter, that checking and tracking them matters, but you’re not totally bought in. You don’t know if they’re actually making a difference since you’re seeing improvements in other areas (after only a month)!

But hear me out. You asked about the secret sauce? Ketones are the secret sauce. Achieving the metabolic state called nutritional ketosis (where your body switches to burning fat rather than carbs) is what sets Virta apart from other programs promising improved blood sugar and weight loss. The real secret here is the long term success, sustainability, and ability to achieve even better results and maintain them. Losing weight and improving your glucose is a huge feat, but the hard part is maintaining those results. That’s where ketones give you the super powers you need. 

Read on to learn why you should care about your ketones!

They confirm you've unlocked fat-burning mode

Think of your body's energy system like a car engine. 

Most cars are fueled by gasoline. Think of gasoline as glucose (aka carbs). When you cut your carbs low enough, your body can no longer use glucose for fuel, so it naturally switches to fat burning mode and starts using ketones for its primary fuel source instead. In this state, you’re giving your body premium fuel, enabling it to run cleaner and more efficiently. So when your meter shows that magic number (typically 0.3-0.5 or higher), it’s your body winking at you, saying “hey there, you’re a fat-burning machine!” 

They're your progress report in real-time

Your ketone reading is more than just a number; it’s your real-time progress report and direct feedback on how your body is responding to carb restriction. This immediate report is super valuable because it gives you the feedback you need right away.

“Lo” = you’re knowingly (or unknowingly) eating too many carbs
0.1 - 0.2 = you’ve dropped your carbs, but likely not low enough to be in ketosis
0.3 - 0.4 = nice work! You’re starting to get the benefits of ketones
0.5+ = you’re a fat burning machine! Enjoy all the benefits of using fat for your primary fuel!

This feedback gives you the power to make adjustments to your carb intake, and gives your coach valuable information they need to support you in these changes, making sure the guidance you receive is perfectly personalized for your success.

They give you superpowers

You may not be able to teleport or lift a car with your pinkie finger, but when you’re in ketosis you’ll definitely get metabolic super powers! They aren't just a fuel source in lieu of carbs; they are tiny health heroes in your body. They act as "the hunger buster," calming down those annoying cravings and making the whole "eating less" thing feel a lot easier. Ketones are typically a signal that you’re limiting carbs – limiting carbs lowers insulin levels, and since insulin is our fat-storage hormone, less is definitely more. The more insulin floating around, the more fat your store, and the more resistant you become to it (leading to type 2 diabetes). 

Ketones are typically produced when carbohydrate intake is restricted. Limiting carbs lowers insulin levels, which signals the body to switch from burning glucose to burning fat for fuel. As insulin drops, the body becomes more efficient at mobilizing stored fat and producing ketones—leading to improved metabolic function and more stable energy.

Check out these super powers:

1. More stable blood sugar: fat is a consistent, long acting source of energy, so when you’re in ketosis, you can safely step off the blood sugar roller coaster - for good.
   
   
2. Lower blood pressure & less swelling: ketosis lowers insulin levels, which reduces water retention. This in turn lowers blood pressure and swelling.
   
   
3. Fewer medications: when you’re in ketosis, your blood sugar improves. This means fewer meds!
   
   
4. Less inflammation: say goodbye to joint pain and brain fog!
   
   
5. A healthier heart: we all know that obesity and diabetes increase your risk of heart disease. By kicking these in the knees, you directly lower your risk of heart attack and stroke.
   
   
6. Lose more weight: fact - our members who consistently achieve ketones of 0.5 and above lose more weight and keep it off longer.
   
   
7. Better athletic endurance: surprise! After fully adapting to fat for fuel, you can really go the distance by tapping into your endless fat reserves.
   
   
8. Happier gut: while not directly studied, many people report feeling less gassy and bloated
   
   
9. Brain health: future-proof your cells and protect your brain.

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Bottom Line:

I know checking your ketones feels like extra work, but here's the secret: ketones are the secret. While your dropping blood sugar and weight loss are huge wins, the goal is maintaining them while enjoying the other benefits ketones provide, like crushing cravings, reducing inflammation, and keeping your incredible results for good. 

So keep testing! Information is knowledge, and knowledge = power. Ahem, super power.