Getting kicked out of Keto, how many carbs?

[Jayson_Harvey]

Hi! I’m super new to Keto! Its only been about 2 weeks but I already lost more weight in that time than a year of “normal” diets, I know its mostly water weight but its still dramatic to see 8 pounds leave the scale and see suits that used to fit kinda snug now legitimately look to lose! I’m pretty sure i’m in Ketosis by now but I’m going to be eating many carbs today… i will be eating around 160-190 carbs and it should put me out of ketois I’m not too worried because I have a fool proof way of getting back into Ketosis in 2 days or less.

13 Net Carbs / 1900 calories - 450 calories cardio before bed x 2 days

My question is, typically how many carbs before Ketosis is turned off? I know every body is different but there has to be a typical number like 50 or 100 I think my body will run off those 160 carbs I eat today for about a day and then when that runs out it switches back to Fat? Should I just do my 2 day keto trick just to make sure? need some wisdom from the Keto Oldies.

[4dml]

Carb tolerance runs the gamut. There is no typical number. There are lots of factors (ie. genetics, health, lifestyle) that come into play, but as a gross generalization, metabolically healthy people have higher tolerance levels than those who are deranged (ie. insulin resistant, obese, hormonal deficiency). For example, though my sister and I have the same parents, our carb tolerance differ by at least 50-75g.

The only way to learn the answer to your question, is to test yourself. Get a blood ketone meter and find out when you’re in or out of ketosis and how your body responds to various foods. If you’re going to do cyclical carb loading, this is almost an essential tool.

[ssablich]

This is a tricky question. You may have noticed that a big thing around here is N = 1. You are the expert on your own body, and your results matter to you. You are your own experiment. So, unfortunately, at first, you’ve got to test things out on yourself. Maybe you can step it up slowly, see how high you get before you’re kicked out.

You can sleep after nighttime cardio?? No sir, not I

I use fasting to kick myself back into ketosis quickly- easier for me to just not eat- but everyone is different, of course. That’s my N = 1!

Also, welcome!!

[Jayson_Harvey]

Thanks all! Yea ill have to get a blood ketone meter to check on my progress. I went full carb this weekend and have to reset im sure i got kicked out of ketosis, woke up to 2 pounds of water weight haha. I should be back to ketosis in a few days so not going to panic. I plan to test how many carbs I can eat before being kicked out of ketosis but Ill have to grab a blood ketone meter before checking that. I love nightime cardio sometimes with a small coffee afterwards, I sleep like a baby lol Idk im weird.

[Sheri_Knauer]

Being only 2 weeks into eating keto, you are most likely not yet fat adapted (takes 6-8 weeks in most cases with no cheating), and every time you eat carbs to excess, you are delaying the process of becoming fat adapted. Honestly, I would give it 2 months strict keto with no cheats, then once you are fat adapted, you can experiment to see where your personal carb tolerance is using a blood glucose meter. Also, if your fool proof way of getting back into ketosis (which is different from being fat adapted) is by fasting, then fasting is also much easier once you are fat adapted. Just my 2 cents.

[Jayson_Harvey]

Ok thanks for the info! Good to know it takes more time to get keto adapted, i’ll have to go strict low carb for at least 2 months before testing for carb tolerance. If im fat adapted and im momentarly kicked out of Ketosis (one bad night of carb loading) is it then easier to go back into Ketosis or will it take another 6-8 weeks? Also does the Keto flu happen before or after becoming fat adapted?

[1964Hall]

Each person will have a different amount of carbs they can tolerate which will be dependent on quite a few things… Body size/fat amount, whether T2, whether fat adapted and for how long. Level of carb intake generally, exercise… Ect, ect…
For instance, Im fairly lean, 5’7" 55kg, fairly active 4 times a week, generally 2000-2500 cals a day, 20-25 net carbs, 60-100 Protein. I try to aim for 75+ % fat from meat and healthy sources.
Morning ketones just after waking (so some dawn phenomenon going on) varys between 0.4-4.6 depending on activities day before, and food consumed.
Last night, daughter wanted UK Fish n Chips from local “dealer”
She and my wife tucked in but I’d already had my 3 duck egg omelette with curried veg, thought I’d finished eating at 7pm. However, I thought I’d have a couple of chips and a little cod with small amount batter on, what harm can it do?
Well I did feel a little tired an hour later and thought, yep 200 grams of chips/fries and that 50 grams or so of battered fish has knocked me out of keto.
This morning some 11 hrs fasted, Im right back in it appears. 0.4 blood ketones, 84.6 on glucose, 0.03 on the breath. About same as normal for me.
So bottom line could be for some is that getting knocked out of keto for a few hours is not worth stressing about and raising your cortisol levels compounding the issue. As long as you don’t make a habit out of it. KCKO
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