How do I know if I'm burning fat?

(Eva Hui Townsend) #1

Hello!

I’m excited to try this new way of eating, but nervous at the same time. I’ve been doing keto for about 2 weeks. I’m nervous that I’m not doing it correctly and I’ll end up sabotaging myself. How do I know if I’ve entered the fat burning stage (or how long does it take to get to that stage?) I bought those keto strips, which I know aren’t the most accurate, but according to the strips, I have ketones, which means what, I’m not sure…but I’m thinking that it is probably a good thing?

Any guidance would be greatly appreciated!!

(Tessy M.) #2

Ketones are the byproduct of your body burning fat! :slight_smile:
You’re right, the ketostix aren’t the best, but to start they will tell you that you’re on the right track. You can expect them to stop turning pink once your body begins to produce/use the ketones for fuel more efficiently. It doesn’t mean they aren’t there, it just means you don’t have excess unused ketones to spill out in the urine. So, if you’re sticking to the plan and not cheating and those sticks stop turning pink, it probably means your body is turning into an efficient, lean, mean, ketone burning machine! :smile:
Don’t worry about sabotage, just keep calm and keto on.
Right in the beginning be sure to keep your carbs as low as possible, eat fat if you are hungry, moderate protein. Don’t worry too much about calories.
This first stage you should concentrate on getting your body used to using fat for fuel, and if you drop pounds too, bonus. After you get a little bit more settled in is when I suggest really getting your macros dialed in.
Tips: If you’re hungry, eat fat.
If you’re craving carbs, eat fat.
If you are looking for guidance, come here. Do a search, make a post.
Keto flu can suck, keep going, it’ll be worth it.
The start can be long and slow (4-8 weeks), but you will be happy you stuck it out.
Welcome to the club!

(Stephanie Sablich) #3

Welcome! I’m about 4 weeks in myself and had a similar question yesterday… people talk about being “fat adapted” and I really wanted to know how/when that works! Mostly… how will I be able to tell? I also have just the urine strips just to see if I’m in ketosis.

I feel better right now than I did two weeks ago, but I’m still not totally adapted yet, I’m sure. From what i’ve been told, it can take anywhere from 4/6 weeks to a few months, depending on your body and what it needs.

At any rate, we’re in this together! This forum has been an incredible and supportive resource for me- I encourage you to immerse yourself in it :slight_smile:

(Mary) #4

As I understand it, being fat-adapted means that your body can use it’s own fat as fuel. I would expect to not feel hungry because if my body is using fat, it won’t need to be fed. Today is the first time I’m noticing this (20 hours since last meal) and that’s at just over 8 weeks.
I hope I’m right 'cause 8 weeks is a long time to be keto yet not lose any weight… :crossed_fingers:

#5

Besides eggs, bacon, and avocado, what are other good sources of fat?

(Tessy M.) #6

Butter, olive oil, coconut oil, olives, heavy cream, macadamia nuts, cured meats (watch the sugar/flavour), cheese, ribeyes, salmon…
These are all great ways to dramatically increase fat but not protein or carbs.
Anyone else want to chime in with their favourite fats?

(mags) #7

Belly pork. One of the joys of life :grinning: and pork spare ribs and lovely fatty bacon. I am a very porky person!

#8

I can taste the acetone in my mouth.

(Eva Hui Townsend) #9

I’m glad you mentioned four to eight weeks. It seems like everything I’ve read people are dropping pounds like crazy right away which is why it worried me. I’ve only dropped 5 which is more than I’ve been able to lose but I was beginning to wonder if I was doing something wrong.

(Eva Hui Townsend) #10

I wasn’t hungry last week but today I was starving and wishing I could just grab some
Chips or breadsticks from the store!!

#11

If you really want to know your ketone levels, bite the bullet and buy a blood ketone meter. Its expensive, but you’ll have actionable information (what you did is or isn’t working). But at a $1 per test, it isn’t cheap. If weight loss is the goal, keeping insulin levels low is the objective. Since that can’t be easily measured, blood glucose can be used a proxy. Fortunately, testing for this is very inexpensive. Just buy a cheap glucometer and the compatible strips and start tracking.

I’ve found that when my BG is above 90, my ketones are usually low. Conversely, when my BG is below 60, my ketones are high. My weight loss or gain is highly correlated to changes in BG.

#12

Exactly. 99.99% of the snacks in stores are loaded with carbs and sugar. It seems the only convenient snack is pork rinds.

(Chris W) #13

small packs of nuts are ok but nuts are sneaky, snack sausages can be ok but you have to watch. Some real simple snacks to make are fat bombs, cheese crisps, I like keeping cheese sticks and dipping them in guacamole. With me my hunger start to suppress around 6-8 weeks of solid keto, it gets a lot easier with time and you can read your body much better.