2 weeks in- Ketones at 5.1?

newbies
(Simon) #1

Hi all, first time poster!

Have been on ketogenic diet for 13 days now. Have been feeling pretty good I have to say! despite first 3-4 days being very tough with Keto flu. Also noticed a reduction in my ability to do explosive exercise- (deadlifts etc.).

Just had my blood meter show up today and done my first test. I’m reading 5.1 mmol/L. Taken around 1 pm. For a bit of context, I had a big high fat meal around 2 and a half hours before, and did a big gym session at 6:30am this morning.

I haven’t heard of anyone else, here or otherwise that has readings that high. Should I be concerned? Will test again when I get home and see how I am then.

Any advice would be much appreciated.

Kind regards,
Si

(You've tried everything else; why not try bacon?) #2

The threshold for diabetic ketoacidosis is around 10 or 15 mmol, so you are safe at 5.1. You are most likely not really fat-adapted yet, at only thirteen days into this way of eating. It generally takes a few weeks. As your body gets better at metabolizing its stores of fat, you should see something of a decline in your serum beta-hydroxybutyrate. I understand that levels of 0.5 to around 1.0 are more common, and that some highly fat-adapted endurance athletes show an even lower level of serum BOHB.

The decline in your ability to perform explosive exercise is totally to be expected. The ketogenic diet is great for endurance athletes, once they are fully fat-adapted; explosive exercise, on the other hand may require a larger supply of glucose and hence more dietary carbohydrate. But until you’re fat-adapted, you may want to take a break from exercising, so as to give your body a break while it realigns its processes.

Welcome to the forums, and please keep us updated on how things are going for you.

(Simon) #3

Thanks Paul! That’s reassuring. I’ll stay the course and go a little easier on the exercise. The loss of strength/ explosiveness I had been told to expect, so not a surprise. but feeling pretty good, and I guess that’s what counts!

And cheers! Nice to be here :slight_smile: