Am I on ketosis?

(Dut) #1

Been on keto diet since January 4th. I lost 19 pounds and nothing since 3 days now. I’ve been eating under 30 g carbs. Moderate protein and high fats. I also run 2 miles a day. And the ketone strips is always on the small trace. I’m I on ketosis?

(Robert C) #2

Welcome!

Given those numbers, it seems like you may be under-eating (by a lot - even after accounting for some initial water weight loss).
You might be in ketosis (technically) - even if it appears to be a small trace.
But, the point of getting and staying in ketosis is to become fat adapted which - as the name implies - requires a lot of fat (so therefore calories) to get going.

Please look into the concept of “fat to satiety” and review some of the keto calculators on line to see if what you are eating is close to their suggestions.

Or put your age, weight, whether you have diabetes or not, approximate calorie intake, keto macros etc. and someone can review and give you feedback.

(Full Metal KETO AF) #3

This is the time to start getting tight on the carbs. <20 net carbs daily is what most of us shoot for. Some more if they’ve been at it a long time and some who shoot for zero.

You’re just getting started. You’re shedding water weight. Keto isn’t magical instant weight loss. I am guessing because of the amount that you lost you have a lot to loose. It’s relative to how much water you’re holding on to with stored glucose. As you deplete that stored sugar the water is released. Stay with things brother, you’re sounding like you’re doing it right. I have to ask is running a new thing that you’re just starting along with keto? I would advise you to back off on strenuous exercise for a while. Being active is good just let your metabolism fix itself before you start working it.

(Ron) #4

This might help explain ketosis a little better. :+1:
and WELCOME.

(Dut) #5

I thot exercising would help it. I have been doing it since I started the keto

(Carl Keller) #6

Hi Dut.

Are you having fewer cravings?
Do you have good energy?
Do you feel better since eating keto?
Is your hunger easier to manage?

If you can say yes to most or all of these, then you are most likely in ketosis. The colors on a not very reliable strip are way less important than how you feel.

Exercise is definitely beneficial to overall health, but when you are trying to switch to fat burning, it’s a good thing to keep cortisol low (stress hormone). Exercise can stimulate cortisol and be perceived as stress to the body.

In many cases, it might be best to not do a lot of things that raise cortisol during your first month or so… that is if you are looking to mainly lose weight on keto. That’s not to say you can’t or shouldn’t exercise… it just might make it a little more complicated.

(Full Metal KETO AF) #7

Exercise is stressful on your body at this stage. You want to keep it light like a goo walk for now. Eat enough fats and protein to be satisfied. Keep the carbs as low as you can. This will let your body focus on metabolic changes. You will adapt to burning fat in maybe 6 weeks. Then you can begin to exercise more strenuously and cut down a bit on fat consumption. Then you will see weight loss progress for real!

(Dut) #8

Do you think it’s bad to eat 3 avacodos a day?

(Dut) #9

Thanks alot for the info!

(Carl Keller) #10

Only in a sense that the natural sugars might mean I burn more of that and less of my fat. Avocados are really rich in minerals, nutrients and healthy fats and can be in your diet if you like them, but I usually limit myself to a half per day.

(Dut) #11

I don’t like them lol I thot it would be an easy way to get the good fats

(Carl Keller) #12

I used to hate them, unless it was guacamole I was eating. My tastes seem to have changed a lot since I stopped eating garbage. I’m pleased that I tried them again and I discovered that they are not that bad when chopped up and scattered in a salad or even scooped right out of the skin with a little salt on them. What’s key for me is eating them at that perfect state of ripeness when they are neither smooshy nor firm.

(Full Metal KETO AF) #13

You want to get as much variety within the spectrum of keto friendly foods as your taste will accommodate. There is no such thing as a required food. And eating that much of one food daily probably leaves your daily choices to be less, (if you’re filling up on avocados) are you eating a good variety of veggies and protein for nutritional balance? So if you don’t like em, don’t eat em!

(Dut) #14

Yes I have a spring mix salad daily with boiled eggs or ham and cheese. Dinner is 8 oz steak with broccoli or cauliflower. Been eating this 5 days a week. 3 avacodos a day

(You've tried everything else; why not try bacon?) #15

Exercise won’t help you lose weight, but it can help heal your insulin resistance. Most people find that their performance drops when they start eating keto and doesn’t improve until they become fully fat-adapted, which generally takes a while. As @David_Stilley posted, activity is good, but don’t overwhelm your body with strenuous exercise at a time when everything it is accustomed to has been changed. Give it a few weeks to get settled before pushing hard.