20hr/day fasts but with less fat for a week and still not in Ketosis. Arrgh!

#1

So back at the beginning of December 2017 after vacation (getting kicked out of ketosis) when I started intermittent fasting, I was in ketosis and the Ketone count went really high up within a week and then by December 20th I was rocking a 3.2mmol/L on a Keto-Mojo meter. Now I am again trying to get back into Ketosis and it’s been a week and I keep seeing mere 0.4 - 0.7 mmol/L ketone readings EVEN after a 20 hour fast!!! And I have been fasting 20h/day everyday for last week.

But here is the thing, since I am trying to get back into Ketosis and my body is not fat adapted yet, I am going a little easy on the fat intake. The last time I had increased the fat intake right from the get go and I gained 7lbs and that was a disaster. So right now I do about 30g of net carbs from Keto approved veggies, about 40g of fat from cheese, nuts and half-n-half and 30-40g of protein from chicken/lamb.

About the Half and Half use, I know many of you will frown on this but I believe this is a better option until I am fully fat adapted. The calorie content of heavy cream is ridiculous but I do consume about 100-150ml every night.

So my question is that even though my fat intake is not high, but the intermittent fasting should have done the trick for me to get into ketosis, right? What gives then?

(Chris) #2

get rid of cheese and nuts.

#3

Who says you’re not in ketosis? .4-.7 is ketosis. Not sure what you mean?

When are you taking your blood ketone readings? They tend to be lower in the mornings.

(Ken) #4

You’re fine. Your ketone levels merely are low. The important thing is that you’re in lipolysis, of which ketosis is only one aspect.

#5

Then what do you recommend for fats?

(Chris) #6

Eat fatty cuts of meat

#7

0.4 is in the afternoon (fasted 15hours) and that’s what makes me think is low. In the evening before my first meal / dinner, its usually 0.7

#8

Also, isn’t the optimal state of Ketosis between 1.5mmol/L - 3.0mmol/L range?

#9

According to Phinney and Volek, 1.5-3.0 is considered “nutritional ketosis.”

Above you mentioned being “in ketosis,” which is generally and roughly considered around .5.

How do you know you’re not fat adapted? Ketone levels decrease over time as your body spills less into your blood and becomes more efficient at making and using them.

The real key if I were you would be to ask yourself how you feel. Mental clarity? Sleeping good? Energy levels good? Can you go a half day or more without eating just fine? How do your clothes fit? Have you lost weight?

In my experience, chasing ketones or fretting about levels was not helpful or constructive. I used to live and die by the readings, too, so I’ve been there, done that. I’d recommend trying to step back and not focus as much on the ketone numbers.

#10

I found this article and site helpful to right my brain on the issue and gain a good understanding of what I should not be fretting about.

(Whitney ) #11

Geeze, I would love to read that article in the link but the contrasting colors are killing my eyes!!

#12

Until you get stuff under control make that 20g of ACTUAL carbs!

Telling your body that fat is it’s source of fuel while not given it enough fat is sending mixed signals. Many people have trouble because their fat is to low

Using Half-n-Half which is mostly milk and sugar is NOT the better option! Why are you counting calories?

IF works for everybody but it works REALLY well when your fat adapted, so when your not YMMV. Stop counting calories, throw your scale in the trash. Bring your actual carbs to around 20g, crank up the fat to satiety and you’ll be fine. If you do that and don’t start dropping post some sample days meals and any of us would be happy to look to see if somethings not right.

#13

Eating fat does not trigger ketosis (if it did, folks eating a fatty SAD would be in ketosis). Lack of glucose triggers ketosis. Eating too many calories can also limit ketosis.

The fastest, sure fire way to increase ketone levels is to water fast for a few days.

#14

No kidding. Weird. Her other links and posts aren’t formatted like that 1996 geocities style :upside_down_face: Not sure why that post is. Worth a skim, though. She writes good stuff.

#15

You just brought back some serious site building memories!

#16

Thanks for taking the time, much appreciate your replies.

#17

Yes! That right there! ^^^^

#18

But that’s what I have been doing. I have been doing water fast for almost 19hrs a day and still my ketone counts show really low. I guess having the half and half 200ml which approximately is about 7-8 gm of carbs and sugar was throwing me off? Does it sound like something that can happen?

#19

What is lyposis?

#20

That’s mostly my source of fats. I don’t do a whole lot of animal fats meaning bacon or beef. I will do lamb and chicken (dark meat). I guess avocados are going to be on the list but they bloat me so bad. :frowning: So lost here.