Im grateful to be here 1st off! I am on day 12 of keto. I have lost 3 lbs as of this morning. I hit ketosis on day 5 and was in the moderate category of ketosis morning of day 7. Day 9 I had 1 piece of chicken with some breading on it. My wife had thought it wouldn’t kick me out but it must have because it is the only thing I ate that wasn’t keto approved. I have been out since then and this is 3 days later. IS THIS NORMAL? ANY ADVICE WOULD BE GREATLY APPRECIATED. THANK YOU!
Advice for some1 in their 2nd week of keto please!
pamplemousse
(Katie)
#2
Everyone is different for how much he/she is affected by carbohydrates. Especially as a beginner, do not worry about weight loss. Just be strict on limiting your carbohydrates and sticking to the correct macro ratios (that you determined). The longer someone has been fat-adapted, usually it is quicker for him/her to bounce back after excess carbohydrates; but that is a matter of months and years, not days and weeks.
Another thing to note is that if you are using urine test strip to determine if you are in ketosis or not, those are not accurate and recommended after I think the first few days.
In this case, keep calm and keto on.
Jacymac
(Ellie)
#3
Congrats on the losses so far.
The breading could absolutely have kicked you out of ketosis, but I’d be a hit surprised if you weren’t back in after 3 days.
Some more experienced people will be along soon with their pearls of wisdom but my 2 cents are:
Are you sure that was the only thing that was not keto friendly? If you post your age, weight, goal weight, macros and an average days menu that would be a big help and will mean people can offer you more tailored advice.
In the meantime, stick with it. If you are below 20g of carbs you will get back into ketosis, but don’t hang too much on the ketostix as they only show excess ketones that are spilling into your urine. The will naturally show lower levels of ketones once you are fat adapted and are actually using he ketones, but that will likely take a few weeks.
ketoteacher1
#5
The newer I was to keto, the more likely I was to be kicked out and stay out. It’s normal. You’ll get back in and be fine. And as you stay keto longer, these things affect you way less for much shorter periods. It only gets better and better!
PaulL
(You've tried everything else; why not try bacon?)
#6
At two weeks in, you are hardly likely to be fat-adapted yet, so this is just a blip on the radar. Keto is a long-term way of eating for metabolic health, not a short-term diet fix.
If you would like to learn more about the science underlying this way of eating, and would like to know the ins and outs of eating a well-formulated ketogenic diet, you might like to check out the Two Keto Dudes podcasts. Start with number one, and keep going. They lay everything out for you, nice and clearly.