Will Higher Ketones Help Me Lose Weight Faster?

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 hot question that’s on the minds of many Virta members: If higher ketones mean more fat-burning… does that mean faster weight loss? Theresa breaks down the science, busts some common myths, and shares why more isn’t always better—especially when it comes to ketones. Buckle up for some real talk, a few laughs, and a reminder to zoom out and look at the full picture.

❓Question:

Theresa,

My ketones are pretty consistently between 0.5-0.7. I’ve been losing weight pretty steadily, but I have a goal of losing 100 lbs so I need to lose a lot more. Some other members post that they have ketones of 1.5 or higher. Will higher ketones help me lose more weight and lose it faster?

Sincerely,

Craving High Ketones

👩‍💻 Theresa:

Dear Craving,

So... will higher ketones help you lose more weight?

Short answer: Not necessarily.

I know, I know—it feels like they should. After all, ketones = fat-burning mode, right? And yes, higher ketones do mean your body is using more fat for fuel. That’s awesome for your metabolism and overall health. But here’s the twist...

‍Higher ketones don’t equal faster weight loss

Stick with me. Our members with ketones consistently above 0.5 tend to lose more weight overall and keep it off longer—which is great! But that doesn’t mean their pounds are magically melting off faster. It’s more about what ketosis does behind the scenes:

When you’re in ketosis, your insulin levels drop. And since insulin is a fat-storage hormone, this gives your body the green light to start burning its own fat stores. Plus, it helps level out hunger hormones—so you feel less hangry and more in control. It’s a big win metabolically... but not necessarily a turbo-charged weight loss button.

You can be in ketosis and gain weight

‍Let’s talk fat. Not body fat—dietary fat. If your meals are looking like a butter-topped steak with a side of fat bombs and a tall glass of heavy cream, you might be overdoing it.

Sure, fat helps you feel full and bumps up your ketones—but if you're consistently eating more fuel than your body needs (even if it’s low-carb fuel), the extra energy gets stored. Translation? You can gain weight while in ketosis. Womp womp.

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Consider the bigger picture

Ask yourself:

• Are my blood sugars more stable?
• Am I feeling clearer, less hangry, and more energized?
• Is my A1c going down?
• Am I losing weight, even if it’s slow and steady?
  
  

If so, you’re on the right track—and chasing higher ketones probably isn’t necessary. Some people naturally produce more ketones than others. That doesn’t mean they’re winning the weight loss race.

Ketones are a helpful signal that your body is in fat-burning mode—but they’re just one piece of the puzzle. Think of them like the dashboard light showing your engine is running—not a measure of how fast you’ll get to your destination.