Hi All, I’ve been Keto Committed pretty much since Dec 2019 and have happily embraced and further educated myself on the health and science. I was tracking pretty well but found the apps I tried severely lacking/inconsistent. What Apps do you use? Do you pay for the premium versions; do you find them superior and why?
Also, because I seem to have hit a stall. I lost about 12 lbs Dec-May and then just stopped. I live in an extremely humid environment (on a boat) in the summer and keto sticks lose their veracity. I have no idea whether I am actually in Ketosis (I like validation sticks and weekly scales). Is there a different tool that won’t break my bank to determine ketone levels/fat adaptation?
I am not diabetic (never was) so a lot of the diabetes measures (and equipment) I hear discussed are Greek to me.
I am 66 yrs young, pretty active (try to gym 3x weekly), 5’7” and 167lbs. Most of this gain was uncontrollable menopause (the dreaded mid-section gain), I think. Maybe the wine with dinner too (insert eye-roll here). I feel best at about 150-155 and just think I need some tools to help me to the last 15 lbs. Thanks for listening.
Back on the tracking wagon and other tools
I was just listening to the 2ketodude podcast last night and the Guest had some empirical data that Suggested adding a bit more veg to your diet if you are menopausal or estrogen dominant. They seemed to think adding leafy greens would be best or things like cuciferous . They suggested this might help women in our age group
Cronometer is very popular around here. I have used MyFitnessPal for years, but I no longer track on anything. I know what I can and can not eat now. Using my digital scale is way more important to me than the apps.
With your goals, I would suggest tracking the carbs, and make sure you eat enough healthy fats.
I use a cheap breathalyzer to track my ketones, much more reliable than ketostix, I never got above the trace level on those even when I first started this WOE and I still don’t even when I am deep in ketosis. The breathalyzer gave me readings I felt confidence about, and I lost my weight, along with some health issues, and am now working on year 3 of maintenance. I will be 70 in a few weeks, so know that being post meno, is not really an issue.
I have stayed the same weight for about a year but I will tell you that I am not consistently keto, and I don’t consistently measure. I think I would do better with more consistency.
That’s interesting for me, it was more protein and of course good healthy fats. I ate lots of greens forever, and still got fat mixing them with grains, etc.
I do still eat lots of greens, just now I use bacon to cook them in, and salads with keto salad dressings.
Reducing or eliminating dairy, nuts and artificial sweeteners might help you out. Or you can try fasting for a few days out of the week or even OMAD. Losing that last 10 pounds is never easy.
Where does one buy these breathalyzers for this purpose? Amazon? Are there different types?
Thanks!
I use Carb Manager, and I use the paid version. I like the paid version because it offers some reporting tools that come in handy. I also like that the paid version lets me directly record my glucose and ketone readings (instead of writing them as a note), and will calculate my GKI (glucose in mmol divided by ketones).
I’m doing keto because I have breast cancer, so keeping my GKI low is important to me.
I also track my meals (I copy the macro data) in a spreadsheet, just to have the data in another form that I can run my own reports on.
My suggestion is no matter what app you use, start with the free version and see how you like it.
Personally, I’ve found the Ketonix breath meter annoying at times. It takes a while for it to warm up, no matter if its plugged in via USB or its battery, and getting the breathing correct is…problematic. You have to be able to use the last, deepest part of your breath to get accurate results (or so I’ve read/been told).
I personally use the blood check strips. Yes, it can get expensive, but if you can get insurance to cover it it goes a long way. Also, some brands are much less expensive than others.
Amazon has a wide selection. You don’t want to ones that are DOT approved they use a different sensor. You need semiconductor oxide sensor technology. I started out with a $10 one and it worked fine for almost two years for me. I did finally have to replace it. The sensors wear out after a while.
This is the one I am currently using it was $50. It is a much nicer one with a carry bag, and 5 extra mouthpieces come with it. It is still much cheaper than buying strips for any of the blood meters or the Ketonix device.
Thanks for the input. I ordered a breathalyzer this AM. I just need a touchstone to ensure I’m not eating too much and gettting too many calls from fat and protien, i don’t have a scale and have been using my clothing as a guide.
I was using carb manager but find it inconsistent. I need to track. I downloaded Cronometer but its hard to figure out. progress not perfection.KCKO
Thanks Carl, I have been thinking about OMAD. A little difficult as I prepare food for my spouse (who flat refuses to fast or miss a meal). I ordered a breathalyzer for checking and trying to work with a tracker that I can understand. Cronometer is just wonky with data. I really just want % and grams carbs,fats and Protien. I take supplements and just started electrolyte Bev powder 2x daily as I’v stated getting Charlie horse cramps. I guess my potassium supplement wasn’t sufficient. I enjoy your postings. Thanks!
Lack of magnesium can also cause those. I have a hard time getting enough magnesium, I seem to need heaps of it.
Hmmmm, interesting about poss magnesium shortage. I take 200 mgs at night andI believe my calcium also has mag in it. Good to know.
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Below is my hypothesis on this which is more of rant because I never seen anyone ever try this only mere hints and suggestions by the so called “experts” …anyway here we go:
The main reason people struggle with that last bit of weight <=<==<==<===<====<=====<=====Fat Burn Rate (RMR/BMR) = METABOLISM (slows down the more you restrict calories in contrast to your body weight and physical exertion).
How do you get around that?
It is determined by how much you weigh and what percentage of body fat you have in contrast to how much your eating and when (timing)?
The metabolism is always trying to maintain a fixed state so the speed of your metabolism RMR/BMR is determined by how much food (amount) you are eating for your body weight and length of time done and when?
The less you move the less food you need in contrast to your adipose fat mass:
Lean Mass Weight ____.
Adipose Mass Weight _____.
Movement (physical exertion long-term) ____.
Amount Eaten (calories) _____.
Eating Window Cycles (Time) _____.
Is it possible to figure how much food should be eaten for different phases of weight loss and not slow down the metabolism?
Example Analogy:
Jane Doe weighs in at 230 and she wants to lose 2 pounds:
How much should she eat?
When should she eat?
How much physical exertion is she getting?
Long-term at any intersecting point on the x, y axis?
The ketogenic diet (LCHF) focuses more on the content of what we’re eating not on the amount of food eaten for a select body weight and body type …eat when you are hungry then follows?
Footnotes:
[1] Most of us misunderstand metabolism. Here are 9 facts to clear that up.
[2] Is dietary fat burned before stored fat on a ketogenic diet?
[3] The Ten Defining Characteristics of a Well-Formulated Ketogenic Diet
I got the breath reader and like it. I get the same reading (2.0) every AM and hope it’s not just another gizmo that tells me what I want to see. After the long holiday weekend and a boatful of family; more wine than is typical (still not a lot); and a random cracker with cheese; I’m still reading 2.0 so I guess maybe I am truly fat adapted. Back on the stricter wagon again going forward😁.
Mine has a small glitch, I have to blow twice, the first one is always 0.00, but the second one comes up around where I think I should be. Varies enough that I do trust it. It is far more accurate than ketositx for sure.
You might want to have a family member who does not do keto blow to see how their result is or even drink some wine and blow to see if other numbers will show up. Mine came with several mouth pieces, so just swap that out for them.
Happy to report, I did the test after a bit of wine last and got a medical warning so, I guess I am generally on the path since this AM I was back to 2.0.
Thanks!
Ok been using my keto breathalyzer for a while now and seem to see consistent 3.0 which is good. Occasionally, I’ll get a pretty high read and wonder if it’s a glitch or I really am getting extreme (I haven’t been tracking and it’s been terribly hot so haven’t been eating much either). I try it again in about 5 mins and I get my accurate standard number again. It’s been a hard summer to track and cook the way I’m used to. I live on a boat with my husband and food storage and prep can be challenging and time consuming. Oh and did I mention he also runs his company from here so I have to be quiet too:laughing:
. My weight loss is stuck so I’m pretty sure I have to go back to tracking macros (sigh) also time consuming…but it’s quiet work (just sayin’, there is an upside:wink:) KCKO