3 weeks in!

#1

Im a 41 year old male. I am 5’ 11" and weigh 223lbs. I start this new keto lifestyle 2.5 weeks ago. In two days i showed 1.1 on my keto mojo. On the third day i was 2.3 and the fourth was 4.9. I’ve been between 3 and 4.1 to present time. I am hoping i am now fat adapted. Typical day of eating is bullet proof coffee in the a.m.(3:30) and no meals till 1. Green veggies, usually a red meat and sardines some cheese and half avacado plenty of pink salt and sour cream. Dinner is basically the same. Magnisium, potassium and vitamin d with a one a day mens vitamin. Never counted calories or carbs. The thing i am struggling with is how do i know i am fat adapted and how much fat do i eliminate out of meals to kick start the fat for fuel? I lift 3 days a week every other week and do cardio on the off weeks. I feel great and looking forward to the transformation!

(LeeAnn Brooks) #2

At 2.5 weeks in its possible but not likely you are fat adapted. It typically takes 6-8 weeks.

#3

Hmmm…interesting. Thanks!

(Logan Stephens) #4

I am also in a similar situation in the middle of my 4th week. I have lost roughly 13 pounds and feel like I am in a stall over the past 2 weeks.

I have dont a couple of 24 hour fasts to try and jump start my weight loss again, but it doesn’t see to be helping either.

(You've tried everything else; why not try bacon?) #5

What LeeAnn said. Also, you will most likely notice a drop in your serum β-hydroxybutyrate as your body gets better at using ketones instead of wasting them.

#6

How in the world am i going to know that?

(You've tried everything else; why not try bacon?) #7

Many people monitor their ketone production with test meters. The most unreliable are the urine strips, which measure acetoacetate in the urine. Better is a breath meter, which measures exhaled acetone. The best is a blood ketone meter, which measures serum β-hydroxybutyrate. A level of 0.5 mmol/dL is defined as the threshold for nutritional ketosis. Note that these are all measurements of ketones not actually used yet; there is no real way to measure how much the body is actually using.

(LeeAnn Brooks) #8

That’s strange. I’m sure I read in a couple places that urine tests were more reliable than breath tests. Though neither as good as blood tests.

(LeeAnn Brooks) #9

And by places I mean books and articles, not someone’s post.

(Alec) #10

You know you are fat adapted when you can do a 36 hr fast and not be that hungry. It means your body is happy to convert bodyfat for fuel with few complaints.

I would recommend you don’t worry about limiting fat for now… just live the standard keto way while you are fat adapting. That means eat fat to satiety. If in doubt, eat more fat, if hungry, eat fat. Make sure you keep carbs low.
Cheers
Alec