This is more exploratory rather than concerning but here goes. I’ve been on keto for about 12 months and have lost about 35 lbs (6 feet tall, started at 220 and now 186). I believe I’m fully fat adapted. How do I know? Well I occasionally do some endurance mountain bike rides and can go forever it seems. No hitting a wall or burnout whatsoever. Prior to physical activity, my ketone levels are steady state between .2 and .5. About 30 minutes after aerobic exercise, they shoot up to 1.5 but come back down to around .2 within a few hours. Since Christmas, I’ve also stopped losing weight. Not a big deal really because this is where I’m comfortable but just wondering if it’s normal to be fat adapted, on a strict keto diet and begin to see lower ketone numbers hanging below .5 in homeostasis?
Fat adapted/low ketones no matter what
Have you ever stayed above 1.5 for a longer period of time? I’m kind of in the same boat with my ketones and I don’t know what is going on. For about 3 mos my ketones were consistently 1.5 to 3.5. I got knocked out of ketosis about a month ago, and ever since then I have yet to get back above .8. I’ve followed the exact same diet and exercise regime and I can’t seem to get back into an “optimum” level. My weight is still trending downward, so not overly concerned, but still frustrating.
You might find it helpful to think things all the way through: Ketones in breath and urine are being excreted, not used. The blood ketone measurement is a measurement of how much BOHB is circulating in your bloodstream, not of how much your liver is actually producing and your body actually using. All that any of these measurements can tell you, realistically speaking, is that your insulin is indeed low enough for ketogenesis to be occurring. You can expect your serum BOHB measurement to vary, according as your liver is ahead of or behind the body’s need for ketones.
Looks normal to me!
Excellent to be exact!
I think that is where every one would (should) be if they were not eating so much sugar …just a thought!
I believe this to be totally normal. I’m in the same state as you. A year into this WOE. When I first started, ketones tested in blood routinely at 2.5 or higher. These days, I hover below 1 most days. My understanding is that the longer you are sugar free, your body gets better at using ketones. Therefore your body produces less ketones. since the body hates to waste energy, it’s only producing what you need instead of flooding your system with ketones you’ll just pee out later. The body is a smart beast. Just my take from reading.
There are certain times in the day and certain activities that influence ketone production. You might find ketones are low after waking because we don’t require much energy to sleep and you might find them low after eating because the small amount of carbohydrate we just ate is prioritized for fuel use. Ketones will increase after exercise and between meals because we need them the most at those times to balance our energy needs.
The entire process is based on energy demand and the longer you are in ketosis, the more efficient your body becomes at knowing how many to produce.