Between producing ketones to "fat adaption" - what are tips for navigating this twilight zone?

(Bansaw) #1

I’m week 5 now, producing ketones according to my urine strips, but not sure if “fat adapted” yet.
I am being rigorous about limiteing my carbs etc, and trying to get my fat intake up to 145g (which is my stats) by downing a few tablespoons of olive oil (yuk) & MCT oil every day - 16g per tblsp apparently.
Also now trying to drink bone broth every day.

Any more advice for me to accelerate fat adaption, or navigate this twilight zone?

I have been fatigued this week and tried to up my fat intake, feeling slightly less sluggish. But its been hot here too, and our car aircon has died so its like driving an oven, so thats made me more tired than usual.
(I have CFS and Lyme)

(Alec) #2

What are you eating?

(Bansaw) #3

Sticking to a standard Keto meal plan… doing it right I think. Very low carb, no sugar, plently of greens and fats. Supplementing sometimes Magnesium, having bone broth. etc.

(LeeAnn Brooks) #4

:nauseated_face::face_vomiting:
Man, if you’re going to down oil straigh, go for the coconut oil.

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

Watch the quantity of greens and other vegetables. Granted, it’s hard to eat 20g of kale, but I have been known to binge on cauliflower and cabbage.

I wouldn’t eat olive oil straight! Yuck! Put it and some cider vinegar on your salad, or make mayonnaise or something else useful with it. You can fry your eggs in the grease from the bacon; you can cook with tallow, lard, butter, or coconut oil, you can butter your cheese, put cheese in your salad dressing, put heavy cream in your coffee. There are so many delicious ways to eat fat, they’re hard to list. If you’re eating steak, make sure it’s an extra-fatty rib-eye and put butter on it. Snack on pepperoni and buttered Brie. You get the idea.

(Katie the Quiche Scoffing Stick Ninja ) #6

Your fat intake is not a goal, it is a lever.
It is not a macro that you try and meet.
If anything you should be meeting your protein goal, exceeding it is okay but don’t exceed your fat macro.
It took me 7 weeks to become fat adapted.
It’s not an on/off switch, but a gradual process.

(LeeAnn Brooks) #7

I think you mean do not exceed your carb macro.
Fat macro is fine to go over if hungry.

(Ken) #8

Monitor possible dehydration. A common cause of energy balance issues during adaptation. If your urine is not light green to white you’re dehydrated. It’s amazing to figure out how much salt (and a little potassium) you really need.

(Bansaw) #9

This could be a clue. Our car’s air con died a few weeks ago and its v.humid here now.
I am trying to hit the 145g fat mark… its not that easy.
But I’ll certainly look at my salt & water levels too.