Hello Everyone,
I am entering week 4 of my journey into Keto.
I will provide a breakdown of what I have done and maybe I can get assistance with filling in the gaps of stuff I may be doing wrong.
My starting weight was 234lbs I am now at 227.5 and will occasionally go to 228.
I follow a strict 20 grams of carbs or less per day.
I eat a ton of leafy salads some chicken thighs and steak, asparagus and make keto egg muffins for breakfast or an omelette that contain bacon with little or no sugar mostly no sugar bacon.
I easily drink about 4.5 litres of water per day and have avoided all juice pop etc… I drink my coffee black.
In order to increase my fat intake I will put butter in my coffee every morning, I am constantly using avocado oil or MCT oil as well. For salad dressing I am using a paleo dressing the brand name is Primal and is all natural no sugar etc.
I go to the gym 3x a week while completing full body exercises and warm up by doing 15 min steep incline walk.
The first week or so I was not in ketosis and after speaking with a friend he advised me to get the urine test strips he had helped me determine at the time I wasn’t taking in enough fat. That is when I started with the butter and MCT oil and almost instantly 2 days later the test showed I was in ketosis. I have been pretty much rinse and repeat since then. The test shows every morning I am in ketosis state but around 5 pm I test again and it says I am not or very little. I have read that with the amount of water I drink testing throughout the day is not recommended is this true?
My concern is as I am entering week 4 and have been as strict as possible and certainly in caloric deficit I feel I should be losing more weight, in fact some mornings I wake up and I have gained .5 pound.
I also take L - Carintene prior to my workout and before bed to metabolize fats.
Any help or guidance would be appreciated.