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It means you can lose your fat faster, even if you are active or not. You can check your ketone levels using urine sticks, blood sticks, or a blood meter. There is no shortage of successful weight loss stories with the keto diet. For long term success and sustainability, a moderate ketogenic ratio works best. Air Force veteran, Certified Nutrition Specialist and Nutritional Therapy Practitioner who specializes in using low carbohydrate nutrition.