Hey all, just wondering what to do to lower ketone levels? More carbs or more fat? Thanks in advance
How to lower ketones?
Welcome Matty. How are you measuring ketones and what is your goal/why do you want them lower?
Using blood. Theyre at 4.0… and glucose at 75.4 just seems high and felt better when it was half that. Trying to get rid of 10kg.
There may be another reason why you are not feeling as well now other than the changes in ketone and BG levels. I think those numbers are envious. How often do you eat? Possibly eating more, or more frequently would change things. If you’re being extremely low carb you could add a little at a time to see what happens, how high you can go and remain in ketosis. I don’t usually tell anyone to eat more carbs.
I have a meal at about 12 midday, and just a snack at 6pm because im not hungry. I eat very little carbs, maybe less than 20. I work arvo shift and i hate reheating food so this way works for me. I found a low carb(11g) wrap at the supermarket, which i might start throwing my food in
@Matty_Reid Welcome to the forum. A few thoughts…
I, too, typically measure between 4-5 mmol/L in blood ketones (sometimes in the 6+ range) with glucose between 70-90 mg/dL in the morning - and I have been there in that range since starting keto. After researching extensively as to whether that kind of ketone level was okay (and checking in with the meter manufacturer), I’m convinced there’s nothing about this that is a problem.
But I’m going to state categorically that this would not be a good reason to eat an 11 carb supermarket wrap. Frankly, it doesn’t sound especially “low carb” to me, nor would I be inclined trust a supermarket wrap if I trying to keep my metabolism in ketosis (which I am).
Still, with those ketone levels and your < 20g carb diet, I would instead recommend you focus on making sure you’re (1) well-hydrated and (2) eating plenty of salt and leafy green veggie salads. These steps will likely help you feel better - especially better than eating more carbs.
If you are concerned that your solidly high ketone level (serum beta-hydroxybutyrate) is making you not feel so good, I will try to put your mind at ease… It’s not.
Please keep us posted on how things develop from here. Best wishes.
You might try increasing your protein intake. Eating carbs is going to send your glucose higher. Though if 75.4 is too high for you, just remember there are a lot of people who’d kill to get their glucose down to that level.