HELP, can’t get into Ketosis

#1

Hi there All Keto peers,

Wonder if you can please help.

I have been eating keto since the start of June, and prior to that have usually eaten lower carb diet naturally if not low carb bar those binge days. :confounded:

I had a week where I fell off the keto lifestyle a bit in mid August but still ate close to keto.

I did not find the translation from my previous lifestyle to keto hard at all and have loved the effects it has had.
-More energy
-lack of hunger
-everyday feels like treat with all the yummy fatty meat and butter loaded veggies.
-my skin looks brighter

  • and I have lost nearly 28lb which is amazing.

However, I have never got below 0.4 and usually only get 0.3 on my ketosis measure. (Breathalyser - the cheap ones & ketostiks)

After reading advice on the forum I have tried to increase my fat intake by adding bullet proof coffee each mornings and evening fat bomb.

I have cut my protien from 95gm/day to aiming for 72gm as I have lost weight and know if will turn into carbs.

But I am stuck still at 0.3, it is not that I have become fat adapted as my weight is starting to stabilise and I have more to loose plus I messaured all the way and never even got to 0.5.

I’ll add my stats and couple my avarage days macros.
Oh also other than coffee i fast from 9pm until about 12noon most days.

If anyone has any ideas what I need to do then I would be greatful to hear them.

Other than that I’ll keep going but I would love to actually get into ketosis and feel I’m doing it right and see even more effect.

Me:
Female age 36
Height 5’6” (168cm)
Weight 219.4lb (99kg) was 246.8lb
Not very active - ( plans to change this after I move house next week )
Started keto 3/6/18

Macros:

I aim for less than 18g carbs
72g protein (was 95g I cut it a week ago)
114g fat

image
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This is Monday’s which is prettty average.

Sunday I only had 6g carbs
But had more protien but still 66% fat
And that for me is a bad day.

Hope someone can offer me some advice, other than adding more fat, or at least if that is the advice give me an idea how much as regularly over 70-75% of my diet is fat.
And I keep record of my day most day. Scanning barcodes and weighing food as needed.

Thanks guys :+1:

(Ellie) #2

If the stix are showing anything then you are in ketosis.
The number they read is only what you are wasting, not actually using.
I don’t think that higher ketones = more weight loss, so I would suggest that you are fat adapted and using ketones.
The fact is that if you are eating below 20g carbs or so, and not dead, then you are in ketosis!

Weight loss stalls, that is a fact of life. Sometimes tweaks are needed, sometimes is is just a matter of being patient.

Your macros look good, so my only advice is keep up the good work! KCKO!

#3

Hi Jacymac,

Thanks for such a fast reply. I was under the impression from everything I read that the body is not in ketosis until it goes to 0.5 and up I see people getting readings even to 1.5 and I’m stuck at 0.3 thinking wtf!! Lol

Thanks for the encouragement. And defo will KCKO

(You've tried everything else; why not try bacon?) #4

Don’t worry about it. Dr. Phinney, who defined the term “nutritional ketosis,” defines it as a serum β-hydroxybutyrate level of 0.5 mmol/dL or above, but it’s actually a fairly arbitrary definition. You’ve been eating ketogenically for long enough that you have to be fat-adapted, especially given the symptoms you report, so it’s likely that there won’t be much acetoacetate in your urine or acetone in your breath. Those measurements only tell you that your body isn’t using all the ketone bodies that your liver is producing, and that your liver is producing enough for some to be wasted.

Even your serum β-hydroxybutyrate level only tells you how much your body hasn’t used yet, not how much your brain and other organs are actually using. But the increased energy and lack of hunger tell you that your body is producing and using a fair quantity of ketone bodies.

Does that help?

(Raj Seth) #5

Hey! Hey! Hey! I think that is my line!

(Frank) #6

I’d say given your results so far just keep doing what you’re doing.

(Ellie) #7

Haha! I guess it stuck with me :grin:

(Allie) #8

Given your progress already I wouldn’t even worry about the numbers as they’re really not that important. You’re in ketosis with those numbers and doing well so just carry on.

(Carpe salata!) #10

Even Richard from 2KD says he is lucky to get 0.2 ketones. I never measured anything. I don’t track macros, I just eat real food with minimal carbs. I lost 35kg and improved my health enormously.

#11

Yeah thank you helps me feel bit better.
I am just cynical as I have had these readings from about day 3/4.

But think inneed to just stop expecting to see what others see. And just embrace my journey.

#12

No I didn’t know those things and I don’t have much salt or magnesium I think. But I do remember reading something about these when I have read into it.

I’ll look at this more.

Thanks

#13

Thanks everyone for the advice and comments.
I have been doing some more research and I am wondering if it is stress levels that are impacting on me getting Into ketosis properly and stopping me loosing weight as much as I would like (28lb but only 2lb this month!).
I have a very stressful job and this month has been particularly bad. Plus I am moving house right now and my other half had been ill so stress has been pushed right up.
Has anyone had any experience of this?

Thanks again

(Ken) #14

It’s not an issue of Ketosis. The issue is Lipolysis, of which Ketosis is only a minor part. If in Lipolysis, you’re also in Ketosis, no matter what your ketone level is, you’re just using them all for fuel. If you’ve lost weight, you have clearly been in Lipolysis. To focus on ketones is simply Nutty Keto Dogma.

(Carpe salata!) #15

We are all different snowflakes :slight_smile:

(MelissaH) #16

@Sluggish2strong stress affects the body in many ways. My life is very stressful most of the time. High stress(especially for long periods) will slow weight loss due to cortisol increasing. I’ve tried numerous things to relieve stress when my weight stalled. I read a lot and tried eating OMAD, today is day 4. I feel lighter, have more energy, and a feeling of compassion and happiness. @Peter might chime in here. Sounds corny I know. But stress makes people moody and short tempered. Try different things, change things up and see what happens

(Carpe salata!) #17

Hi Melissa, :chiming: I’ve done three 5-day fasts and OMAD 5/7 for months. I recommend trying some fasting after all, our evolutionary body doesn’t really expect the supermarket to be fully stocked every day.

(MelissaH) #18

I’m working up to it…I’ve had higher ketone levels as well with OMAD so that’s another bonus. I try to change things up. I don’t think we were meant to eat at the same time everyday. That’s why I suggested changing things up.

(Carpe salata!) #19

There is a (recent months) 2ketodudes podcast with guest Megan Ramos. Megan works with Dr Jason Fung. She recommends what you’re saying - change what you’re doing if nothing is happening. It worked for me too. I also found its sometimes good to wait till you’re ready to change.

#20

Thank you for the comments what is OMAD?? Lol

(MelissaH) #21

No problem… OMAD=one meal a day
Trust me I didn’t think I could do it either. I suprised myself.