I’ve been doing keto on and off for about a year and a half, so I’m not exactly a newbie, but this time I’m committed to changing my health for the long haul. I’ve been consistently keto now for about three weeks, feeling great and intermittent fasting everyday with a few longer fasts in so far.
For the past few days I let stress get to me and I ate a little too much peanut butter, veggies and avocados, putting me around 50 g net carbs each day. However, my blood ketone readings have been consistently above 5.0 mmol/L, the lowest being 2.9 mmol/L.
I know that before I’m fat adapted that my ketone readings will be higher than usual while my body learns to efficiently use them, but if I’m able to stay in ketosis at a higher level of carbs, is there any reason for me try to restrict to 20-25 g net carbs? Would I be mitigating any benefits by continuing to eat around 50 g net carb per day?
High ketones with higher than usual carbs
It’s most likely working because going to 50g is very drastic vs a “normal” diet. I’d assume that won’t last for long. While your body thinks it’s getting more carbs 50g is barely a drop in the bucket. I’d think for many people that would be enough that would have you walking the line of ketosis for a while. If you try to keep it up and your levels start dropping, you’ll know why. Also, too much avacados? That’s not a thing.
Once you are fat adapted your body is consuming ketones very efficiently. Though the brain is getting it’s fuel from 75% ketones and requires 25% from glucose which the body can produce on own by converting carbs or protein.
It sounds like for the average person that amount of carb/protein is approximately 50g per day to make the glucose to fill the 25% requirement for the brain.
Obviously everyone is different.
McDonald1996.pdf (104.0 KB)
Good advice. Many Ketonians are able to eat 50g carb per day or more while staying in ketosis. Listen to your body.