Aim for ketone levels of 0.5–3.0 mmol/L to show you’re in ketosis. Track meals, carbs, exercise, and fasting to find patterns. Low ketones (<0.5 mmol/L) may mean too many carbs or not enough fat. Very high ketones (>3.0 mmol/L) could signal a problem or a need for a doctor. Adjust your diet to stay in ketosis.

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