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Glucose Ketone Index (GKI)
Glucose Ketone Index (GKI)
What your GKI means
Below 1Deep therapeutic ketosis
1 – 2Therapeutic zone
2 – 3High ketosis
3 – 6Moderate ketosis
6 – 9Low ketosis
Above 9Not in ketosis
GKI = glucose (mmol/L) ÷ ketones (mmol/L). Thresholds based on Prof. Seyfried's published research.
| Date | When | Glucose | Ketones | GKI | State | Meal |
|---|---|---|---|---|---|---|
| 5 May | Fasting | 94 | 1.1 | 4.7 | Moderate ketosis | Salmon, broccoli, olive oil |
| 12 May | 2hrs post | 91 | 1.3 | 3.9 | Moderate ketosis | Chicken salad, avocado |
| 19 May | Fasting | 89 | 1.4 | 3.5 | Moderate ketosis | Steak, butter, greens |
| 26 May | Before bed | 96 | 1.2 | 4.4 | Moderate ketosis | Eggs, bacon |
| 2 Jun | 2hrs post | 90 | 1.5 | 3.3 | Moderate ketosis | Tuna, mayo, celery |
| 9 Jun | Fasting | 102 | 1.0 | 5.7 | Moderate ketosis | Greek yogurt, walnuts |
| 16 Jun | Before bed | 88 | 1.6 | 3.1 | Moderate ketosis | Lamb, asparagus |
| 23 Jun | 2hrs post | 87 | 1.7 | 2.8 | High ketosis | Salmon, spinach |
| 30 Jun | Fasting | 92 | 1.4 | 3.6 | Moderate ketosis | Chicken thighs, cabbage |
| 7 Jul | Fasting | 86 | 1.8 | 2.6 | High ketosis | Eggs, avocado, sardines |
Blood Work
Latest panel
3 months ago
3 months ago
HDL72 mg/dL
LDL130 mg/dL
Triglycerides85 mg/dL
HbA1c5.2 %
Fasting insulin6.2 μU/mL
TG/HDL1.18 ✓
LDL · 1 of 2
🔬
LDL Tells You How Much
- Your LDL number measures the total volume of cholesterol — not its danger
- Two people with identical LDL can have completely different cardiovascular risk
- Large buoyant LDL (Pattern A) — largely benign
- Small dense LDL (Pattern B) — 3× cardiovascular risk
- Standard panels cannot tell you which one you have
→ See card 2 of 2
LDL · 2 of 2
📐
TG/HDL Tells You How Dangerous
- TG/HDL is a proven proxy for LDL particle size
- Above 3.0 strongly predicts Pattern B — the dangerous small dense LDL
- Detects insulin resistance years before glucose or HbA1c flag it
- On keto, LDL often rises — but TG/HDL improves. That rising LDL is almost always Pattern A.
Below 1.5Excellent — Pattern A likely
1.5 – 2.0Good
2.0 – 3.0Watch this
Above 3.0Pattern B likely
⚠️ mg/dL thresholds shown. If your panel is in mmol/L: below 0.87 excellent · 0.87–1.13 good · 1.13–1.7 watch · above 1.7 Pattern B likely.
Brain Energy & Bowels
| Date | Energy | Focus | Happiness | Faintness | Bowel |
|---|---|---|---|---|---|
| 5 May | 4/5 | 3/5 | 4/5 | None | Stable |
| 12 May | 3/5 | 3/5 | 3/5 | Mild | Stable |
| 19 May | 5/5 | 4/5 | 4/5 | None | Stable |
| 26 May | 4/5 | 3/5 | 4/5 | None | Loose |
| 2 Jun | 4/5 | 4/5 | 4/5 | None | Stable |
| 9 Jun | 3/5 | 3/5 | 2/5 | Mild | Stable |
| 16 Jun | 5/5 | 4/5 | 4/5 | None | Stable |
| 23 Jun | 5/5 | 5/5 | 5/5 | None | Stable |
| 30 Jun | 4/5 | 3/5 | 4/5 | None | Stable |
| 7 Jul | 5/5 | 4/5 | 5/5 | None | Stable |
Activity, Sleep & Supplements
| Date | Sleep | Calm & Clarity | Electrolytes | Exercise | Duration | Magnesium |
|---|---|---|---|---|---|---|
| 5 May | Good | Low | 2ml | Resistance | 1 hour | Yes |
| 12 May | Okay | Moderate | 1.5ml | Minimal | 30 min | Yes |
| 19 May | Deep | Low | 2ml | Stamina | 1 hour | Yes |
| 26 May | Good | Low | 1.5ml | Resistance | 1 hour | No |
| 2 Jun | Good | Low | 2ml | HIIT | 30 min | Yes |
| 9 Jun | Okay | Moderate | 1ml | Minimal | 30 min | Yes |
| 16 Jun | Deep | Low | 2ml | Resistance | 2 hours | Yes |
| 23 Jun | Deep | Low | 2.5ml | Stamina | 2 hours | Yes |
| 30 Jun | Good | Low | 2ml | Resistance | 1 hour | Yes |
| 7 Jul | Deep | Low | 2ml | HIIT | 30 min | Yes |
⚡ Fuel & Minerals
SODIUM TRUTH
🧂
Why You Need Salt
- When insulin falls, kidneys stop retaining sodium and flush it fast
- Headaches, dizziness, brain fog — that's sodium loss, not carb withdrawal
- Quality sea salt on food and in water isn't indulgent — it's essential
- Celtic or Himalayan sea salt are the cleanest sources
MINERAL PROTOCOL
⚡
Your Electrolyte Stack
- Keto depletes three minerals fast — sodium, magnesium, potassium
- Sea salt covers sodium
- Magnesium glycinate before bed covers sleep and cramps
- Potassium comes from food — avocado, salmon, meat
- A clean electrolyte drink covers all three when you're struggling
🍓 Fruit
TASTE FIX
🍊
The Orange Hack
- Eat exactly 2 segments now
- Wrap the rest — save for 4 hours later
- Full flavour hit, insulin stays calm
MICRO DOSE
🍓
The Strawberry Hack
- Eat 3 fresh strawberries — not a bowl
- Lowest sugar of any common fruit
- Eat slowly — the sweetness hits harder than you expect
PALATE SHIELD
🍎
The Apple Hack
- Slice exactly one quarter of a crisp apple
- Eat it slowly — your body is on premium fuel
- A few slices is all it takes to satisfy the craving
AVOID
🍇
The Grape Trap
- Grapes are nature's sugar pills — easy to overeat
- First quarter of keto — avoid entirely
- Later — 5 grapes max, slowly, with fat alongside
AVOID
🍌
The Banana Reality
- One banana = 25g carbs — your entire daily allowance
- If you must — eat one third only
- Spread the rest across the day, hours apart
SAFE BET
🫐
The Blueberry Hack
- About 10 berries — antioxidants and a clean sweet hit
- Won't derail ketosis
- Pair with full-fat Greek yogurt for a fat buffer
⚠️ Hidden Traps
WATCH OUT
🥗
Salad Dressings
- Most commercial dressings are loaded with hidden sugar
- Make your own — olive oil, apple cider vinegar, salt
- Takes 30 seconds and keeps you clean
WATCH OUT
🫙
Pickles & Hot Sauce
- Many popular brands add sugar — check every label
- The ones without sugar are fine
- Never assume — always read before you pour
WATCH OUT
🥛
Low-Fat Everything
- When fat is removed, sugar takes its place
- Low-fat yogurt, milk, dressings — all higher in carbs
- Always go full fat — always
🔄 The Reset
PATIENCE
🧠
The Palate Reset
- Your taste buds have been overwhelmed by sugar for years
- The reset takes 3 weeks
- After that, one strawberry tastes sweeter than a chocolate bar used to
- Stay the course
TRUTH
🥩
What Replaces Bread
- You won't miss bread once the richness kicks in
- Eggs, cheese, butter and meat become genuinely satisfying
- In a way bread never was
- Give it three weeks
THE NUMBER
📏
20 to 50g Net Carbs
- Between 20–50g net carbs keeps you brain-optimised
- Don't obsess over hitting exactly 20
- Stay under 50 and you're doing this right
What did you eat?
Pick foods or describe in your own words
Glucose & Ketones
When are you taking this reading?
mg/dL
mmol/L
Blood work
Log when you have results — typically every 3–6 months
⚠️ Please enter values in the units shown on your blood test report.
US labs typically report in mg/dL. UK and European labs typically report in mmol/L. Mixing units will give you an incorrect TG/HDL ratio.
US labs typically report in mg/dL. UK and European labs typically report in mmol/L. Mixing units will give you an incorrect TG/HDL ratio.
My units:
mg/dL
mg/dL
mg/dL
%
μU/mL
Brain Energy & Bowels
Energy
Mental focus
Happiness
Faintness or headaches
Bowel regularity
Activity, Sleep & Supplements
Keto journey stage
Sleep quality
Calm & Clarity
Electrolyte dose
Exercise type
Duration
Intensity
Magnesium before sleep