How do I get into ketosis?

(Stanislav Jirák) #21

I did. But though…
My typical food intake looks like:
2 eggs + bacon for breakfast, 150g of chicken + salad for lunch, 25g of whey protein after my work and 30m before my fitness, 100g of fish for dinner, greek yogurt for second dinner and nuts between meals.
It gives me roughly 120g of net proteins on average day with weightlifting. Although, it is very likely I go over that protein intake few times within a couple of weeks.

(Stanislav Jirák) #22

Yes, that is probably due to BCAA. But they are peptide-bound, so the insulin raise should be slow.

NOTE EDIT: I’ve just exceed maximum number of replies a new user can post, so…
@Duncan_K: That’s very true. I’ll try.

(Duncan Kerridge) #23

No-one is going to be able to give you a definitive answer here - but you’re not in ketosis with how you are eating now. Try dropping your carbs, your protein or both - but you need to change something regardless of the articles you’ve read.

#24

You don’t really describe your fat intake, but it seems you need to decrease carbs, decrease protein, increase fat.

(Mike W.) #25

What is your goal with getting into Ketosis?

(Ethan) #26

That is a LOT of protein:

2 eggs and bacon for breakfast
150g of chicken (is it lean?) for lunch
25g of whey after work
25g of of whey before fitness
100g of fish for dinner
greek yogurt and nuts between meals

That looks like at LEAST 325g of protein a day. How is that net 102?

(Jennifer Fawcett) #27

Like they said. Too. Much. Protein.

(Mike W.) #29

150g of chicken is a weight.

(Allan L) #30

What I have learnt with this diet is that is is unique for each person, I had to adjust my macro’s a few times to get into and stay in ketosis. What you are currently eating is not working for you, so change one thing, test for for 3-5 days, if you are not in ketosis, change something else.

I’d say your protein is way to high, your fat is way to low and keep your net carbs below 20g. I personally have to keep my total carbs below 20g, but most find net carbs are fine.

Also I find that Ketostix do not work well after any exercise because my muscles are using up all the ketones my body is generating, therefore no excess spilt into the urine.

Also watch out for alcohol, the only times I come out of ketosis now is when I have a drink. Alcohol will keep your liver very busy and slow / stop the production of ketones.

Good luck.

#31

Do you need to be in ketosis for your goals? If so, you are shooting yourself in the foot by eating lean, insulogenic protein sources and little to no fat. The carbs are also higher than most people can tolerate and be in ketosis. Start with 20-30g of non-sugary or starchy carbs. If you have normal insulin sensitivity, you can get away with going on the higher side of protein goals, but I would try 1 g/KG LBM to start.

(Jase) #32

I find beer kicks me out for over a day but red wine I can drink a bottle and still be back in ketosis the following afternoon

(Jase) #33

This post today from Dietdoctor