Keto Levels


(Jamie ) #1

Hi There

Was wondering if somebody could please help me . I’m very new at the ketogenic diet about 7 days in . I purchased a tester that tests my ketone levels via blood similar to a glucose stick . I’ve been good with my macros etc and this afternoon I got my highest reading ever of 1.3 and was over the moon a few hours later after dinner which coincided with my macros I decided to test myself again out of curiosity and had plummeted to 0.3 . How does this happen ? I can understand if I had pile of carbs but my dinner was spot on . Please help feeling very frustrated


#2
  1. Ketone levels vary throughout the day for many reasons, or no reason at all. You’ll never be able to reliably predict ketone levels, so the first lesson here is, do not sweat short term swings in ketone levels. As you can tell, it’ll drive you batty.

  2. Without knowing what you had for dinner, you may have had a glucose/insulin response that drove the ketone levels down temporarily. No big deal.

  3. For me, ketone levels are highest in the afternoon before eating. So, your 1.3 in the afternoon makes sense. My levels are lowest in the morning.

  4. Exercise will affect ketone levels for me. Drop them right after exercise, but raise them as the day goes on, especially if I’m fasting.

  5. Once you become fat adapted over a period of 6-8 weeks, your ketone levels will actually go down because your body gets more efficient at using/producing them, that there’s not an overly large extra amount in the blood. But, only 7 days in, you’re not there yet, so this is more of a long-term thing to keep an eye on and not get frustrated.

  6. Ketones are the RESULTS of fat loss, not its CAUSE. Ketones do not CAUSE weight loss.

So, all in all, KCKO, chase results, not ketones, and use measuring as a tool of interest, not something that fouls your mood up or ruins your day. (Speaking from experience on that one!) :sunglasses:


(Jamie ) #3

Thanks so much Primal Brian appreciate you taking your time out and explaining this to me . Should I look at fasting this early into keto and what are the benefits


#4

Without knowing your stats and goals, I have no idea whether you should fast. That’s something you’ll want to research and study very well. Check out www.dietdoctor.com for a good resource on fasting, as well as the fasting sub forums here. Lots of good information there and here.


(Linda Culbreth) #5

Words of wisdom here, PrimalBrian.


#6

Great advice from @PrimalBrian. If your appetite is still kicking, fasting will likely be painful and discouraging for you at this time. It will eventually come naturally (or not, it’s not for everyone). But forcing it is not wise in my opinion. Hang in there! Before you know it, you will see results- especially the NSV’s like decreased hunger.