Can’t keep my numbers up!?

#1

Hey guys,so I’m on day 15 here…I’ve had 3 days consecutive of testing at 0.5 or above, but the last 2 days my numbers have dropped.
(During all this time I’ve had just little glimpses of feeling good, but overall for sure not feeling that I’m there yet based on just how I feel).
So I have a theory as to the lower numbers but not sure if it makes sense. On Sunday I did a long run and felt good compared to the week before (not quite my normal level but much improved). However, I did not consume enough calories that day. The next morning I tested at 1.0 upon waking but dropped to 0.4 in the afternoon. The following day (today) I was at 0.5 upon waking and dropped to 0.2 by evening. (Aside from these 2 days and one other random day, all other days I’ve tested multiple times numbers have risen.

SO, my QUESTION is, could a calorie deficit be the cause of low ketone numbers the next two days following???

Please help. I am hoping that either this is the explanation (because I know how to fix it) or that this is just part of not being there yet—good numbers for a few days then sputtering out?

I’m trying not to get too discouraged. Really tried getting in as much food and fat as I could the last two days. All along I’ve stayed between 3-5% net carbs, 12-20% protein and 75-85% fat.

Thanks so much for any insight anyone can offer!!! I know this is long and geeky! I appreciate anyone who managed to get through it! :blush:

(Rich) #2

Is your protein split between 3 meals?

#3

@Rpalmer63 …it is split up throughout my meals…honestly I eat probably 5 times a day, then maybe a snack or two in addition. I’ve always been someone who needs to eat every 2/3 hours…something I’m hoping to get some relief from if I ever get the hang of this.

I do try to do protein fat and some veggie each time i eat a meal and then I do high fat snacks .

(Jane Reed) #4

Why are you chasing the numbers? If you are in ketosis, you are where you are supposed to be. A higher number on the ketosis scale doesn’t win you a prize. Doubtful you are doing anything wrong.

#5

I know the numbers aren’t everything but it’s part of my personality to be a tracker and want data. So I test daily to try to help me see if I’m in the right path.

The point is that I’ve definately not become fat adapted yet based on how I feel AND the last 2 days I’m NOT in ketosis, after having been for several days.

#6

I am only a newbie too, so take my comments as well meant but not necessarily well informed.
But - you state " I eat probably 5 times a day, then maybe a snack or two in addition"
That is a lot of meals for Day 15, when hopefully your insulin levels have settled back down so you shouldn’t be triggering the need to eat so frequently.

I wonder if you are eating enough at each meal if you feel the need to eat so soon after?
Just a thought.
Good luck :slight_smile:

(Jane Reed) #7

Elz, it’s been mentioned in a couple of the dudes’ podcasts that it is not uncommon for people to go in and of ketosis and this is not a sign of a problem or slip-up. Perhaps someone with an eidetic memory can chime in here with a reference.

(Rich) #8

It takes a while to become fat adapted…and during the process you’ll get highs and lows…I used to obsess about my keytone levels…but to me now I am justbeint healthier and when my body heals it’s self for how I used to eat everything else will fall into place…in this for the long hall…the reason I asked about protein is sometimes to much can lower our ketone levels and kick ya out of ketosis

#9

@jennyellen I know right?! I cannot get past this eating all the time thing!
Never used to eat first thing in the morning becacaise I workout in the AM, but now I’m waking hungry. So small meal first thing, then as big a meal as I can stomach after exercise. Cause I’m quite hungry but feel full quickly. (Usually 2 eggs, greens, and half an avacodo).
Instead of several small meals after that I will try making the next meal bigger…

I am still feeling hungry and hangry quite frequently😑
Thanks for the thought!

#10

Thanks @Buttonwillow…I’ve listened to a couple of their episodes, maybe I’ll go back and listen to a couple more! Thanks for the response!

(Karen) #11

I like your percents! Don’t worry too much about ketone numbers. :blush:

K

(Garry (Canada)) #12

You’re doing great! Forget about the readings. Your clothes will soon show you the true results of your efforts…
KCKO.

(Todd Allen) #13

More likely the calorie deficit boosted your reading the next morning. Most people experience rising ketone levels as they fast, at least for the first 3 or 4 days or so. Consuming MCTs and to a lesser degree coconut oil can also boost ketones though I don’t think it is a lot more potent than consuming nothing at all.

When I’m eating at a caloric deficit I find I can be much more flexible with both protein and carbs and meet my goals for both ketones and blood sugar then when I eat for maintenance or feasting. Because I fast fairly often I regularly experience periods of elevated ketones and in between fasts I just seek to maintain a lowish level of ketosis of roughly 0.5 mmol/l though I mostly watch breath ketones and only rarely do blood ketone testing to confirm the breath results are mostly on target.

(Tessy M.) #14

A couple things I’ve picked up. When you eat, you could be triggering a glucose/insulin response if only slight. So, if you don’t give your body enough time between feedings, you will continue to depend on food, not fat, for fuel. This would also explain why hanger persists. The Obesity Code goes into great detail about why multiple meals and snacking is detrimental to weight loss.
Ketones are a byproduct of your body using its fat as fuel. Ketone decrease during the day is normal because your body is using them. If you are exercising, your body will use them at an even greater rate. I get the want to see the numbers in certain range and track, but if you are looking for certain levels, maybe adjust when you are testing? Right when you wake and before exercise?

#15

@TNTDyno…ok, I totally get what you are saying…but I’m not sure how to break that cycle?! It is one of the reasons I’m wanting to try keto…I hate feeling so controlled by food. It is a real fear of mine to be out somewhere and not have food or snacks and get hungry—because I have such a negative response including irritability and brain fog. It’s always been a problem for me.
I do not want to deprive myself though or have to live with “feeling hungry”, was hoping my body would adjust.
Not sure if it makes any difference but I’m not aiming to lose weight. Wanting to regulate my hormones and mood and improve mental clarity and energy.

Thanks for the feedback!!!

#16

@brownfat, I don’t know if that’s the case, my reading the next morning was on par with the readings I had had the previous few days, which had only gone up from there during the day…

#17

@Keto6468 Thanks! Just wanting to be sure I’m getting things right because I’m really wanting to start feeling good!! :blush:

#18

The hunger will decrease with time. One day you will be wondering if you should eat when you aren’t hungry!~

#19

Crossing my fingers!!! It’s hard to be patient, thanks for the support!

#20

Eat more fatty foods at the beginning of day. Then try to ask yourself during the day, am I hungry? Do I really need food? You can insert yourself into your thinking pattern.

Doing some mindfulness may help too.