How do I know I'm on the right track?

(Michael) #1

I keep reading and most certainly experiencing for myself that you can’t really go by the scale to determine your success on Keto.

What are some mile markers I can use to know that I’m still on the right path? I’m worried that I will get off the right track without realizing it, especially when I can’t use the scale as the guide.

Is it safe to go with my blood Ketone levels? My GKI? If my GKI is usually in the 3 range is that a good indicator? If my Ketones are typically in the 1.2 - 1.6 range can I then be confident that I’m staying on the right track?

Thanks,
Michael

(mole person) #2

It only means that you are in ketosis. This is a good thing because it means that you are metabolizing fat which in turn means that you are keeping your carbohydrate intake low enough to keep you in lipolysis. However, it does not necessarily mean that you are metabolizing fat from your body as opposed to fat from off your plate. No matter where the fat is coming from, if it’s being burned for energy you will have get a ketone reading.

As you have said the scale can lie. Many people here prefer body measurements. I mostly use the scale for a trend line. I measure daily but only really pay attention to a running two week average.

#3

You do anything you want, and pay attention to all of it and apply common sense and logic to it. There’s nothing wrong with weighing yourself if you’re not obsessive about it. I weighed myself everyday for a while to see what different things made me retain water, whether it was short or long term etc. Ketone levels can be a good indicator in certain situations and provide reinforcement that you’re doing stuff right, but having higher ketones doesn’t equal faster weight loss and that’s what many people want to get out of those readings. If your diet is off you can still have high ketones and not progress forward or even gain weight or still cause inflammation issues. Each measurement we take is only a piece of the puzzle.

(Cindy) #4

If you’re keeping your total carbs < 20g, then you have to be doing it right. Keto doesn’t mean you have to have a high fat diet or a certain percentage of protein. Both of those help you feel satiated when you’ve dropped out the carbs, fat adds flavor, etc., but it’s the carbs you particularly need to watch.

I haven’t taken a single measurement since I started KOE. I know I’ve lost weight (or inches) because shirts are bigger and I’m wearing pants I wouldn’t wear before. I simply focus on eating as few carbs as possible and sticking to keto friendly vegetables.

(Erik K) #5

When my wife tells me to get back because of my “keto” breath, I know I’m there!!!

(John) #6

What track are you on?

(Michael) #7

Is there a way to know if I am burning fat from my body versus off your plate? I mean like a blood level. Or do you tell by measurements/scales?

(Scott) #8

I weigh daily and it is just a number but a useful trend to track. I try to stay at 50g or less. Why 50? Because I like wine and beer but other than that it’s only veggie carbs. I drift in and out of ketosis but no testing, I can taste it. I call my keto “free range keto”. I just had lunch at a Mexican restaurant and never touched a chip. Don’t over think it, all you need is to limit carbs.

(Raj Seth) #9

Take pictures and measurements. Or just see if your clothes are looser. That’s the right track…

(mole person) #10

There is no perfect way, but there is a rough and ready approach that generally works.

Can you tell us a few things about yourself first. it will help in framing an answer.

How long have you been on the ketogenic diet?
Have you determined what the three macros are for your size and have you been tracking them?

Basically it’s this. You must be getting less than 20 grams of carbohydrates. You also should be trying to hit your protein target, but not go far over it. I personally like mine set at around 1 gram of protein/kg of lean body mass. In my case that’s about 50 grams of protein. Your fat macro will be all the rest of your energy needs for your day. In my case that’s about 100 grams. However, you do not need to consume all that fat if you have plenty of fat on your body. Your body doesn’t care where it gets it from.

As you become fat adapted your appetite should naturally diminish. As that happens just add less fat. But don’t starve yourself to achieve this. That’s not how the diet works. It’s ok to be a little hungry in between meals on occasion but you shouldn’t feel deprived overall and at meals you should satisfy your hunger completely.

In the end, you do want to see either the scale moving or inches coming off or both. But don’t worry about it if you are in the first month or even if you are further along but have only been stalled for a couple of weeks. The weight loss for most people is not linear.

(Scott) #11

It took me about three months to get fat adapted and the only way I new was running. All of a sudden my energy came back. If your new to this give it time because a lot of changing is going on.

#12

I have 3 levels of ensuring I’m going OK. The first tier is definitely more important than the others.

The #1 method
Watch the 20g carb speed limit. The best instrument for this is a good food tracker and obviously consider what you’re eating.

Then secondary method
Belt notch positions. I feel the fat going down around my waste … yep I’m burning it.
Body measurements are a good indicator. Down two notches this month. This is my favourite method.

Distant third level
Scales and keto meter readings. These bounce around all over the place. I do take these readings but they are certainly not the #1 or even #2 method. The 20g limit is.

I do weight myself first thing in the morning but only consider the weekly or longer term average.

——————
So it’s a question of which app or web site not ketometer readings.

People like cronmeter, myfitenesspal … carb manager …

I use the Fitbit app on my iPhone to capture all food. I prefer this over cronmeter because I can find the foods I eat more easily and I’m not bombarded with ads and foods not available in Australia.

Then after a few weeks of this I got use to what to eat, how it feels and the whole enchilada… but I still track and weigh myself … just because …

(squirrel-kissing paper tamer) #13

I don’t have a scale but in the beginning I used a tape measure on body parts every Saturday morning. After a while I could tell in my clothing (goodbye boobs). I used urine ketone test strips in the beginning weeks to see if I was in ketosis and because it was interesting. A blood glucose meter is another at home way to “see inside”.

(Jane) #14

Unfortunately no. When you measure blood ketones it just shows you are burning fat for energy. No way to know if from plate or body.

(Carl Keller) #15

Your body will tell you if you are on the right track. Maybe you have more energy or more consistent energy? Maybe you are noticing reduced hunger or less cravings for sweets? Maybe your thinking is more clear? Maybe things that ached or bothered you before have improved due to reduced inflammation?

For me, all those things were quite noticeable and told me I was on the right track.

(Ariel Tobias) #16

@Rclause in that length of three months before you know your a fat burner. Do you always experience keto flu in that lenght of time?

(Scott) #17

I never really had a bad time (keto flu). I had already given up sweet drinks so the only change I made was to stop eat bread at breakfast and lunch. Stop eating pasta and potatoes at diner. I was reducing as I researched keto so I just kind of slid into keto. Oh, I had cut way back on craft beer too. The first week I felt a little sluggish and low on energy but after that I was good. I ran six miles fasted yesterday morning and had lots of energy. Went out for Mexican lunch of meat and veggie kabobs, no chips. I took home leftovers and the wife and I split that for dinner. On the other hand I did have 6 beers total yesterday but most were Corona light that clock in at about 5g carb I think.

(Dee Eichler) #18

Are the carbs we count “net carbs”?

(mole person) #19

Yes. Net carbs. Thanks for the correction. I’m not a great macro tracker myself but whenever I get stuck for a few weeks I find it helpful to track carefully for a few days to get a better idea of where I may be going wrong or what I might need to tweak to change my results.

(Running from stupidity) #20

Yes, most people do that, especially when starting out.