I need some help! Started keto a week ago but my ketones level every time I test is only 0.4!
Only one time they were 0.5 which as I understand counts as nutritional ketosis.
Before I started keto I consumed 2000 kcal or even more per day, now Im using myfitness pal and consuming 1840 kcal or even less per day.
Since I started I have lost 4 kg which probably is due to carb restriction+water weight.
My macros are:
Carbs 23g
Protein 92g
Fat 153g
Im 176cm tall and my weight currently is 108.1 kg. Are my macros right?
I think I might reduce carb intake to 17g, myb it will get me deeper in ketosis.
Also Im doing some exercises to delpete gycogen stores faster but it doesnt seem to work.
From symptoms being in keto I can name only frequent urination and maybe Im thirsty more.
What should I change?
Thank you in advance!
Ketosis level only 0.4
Hello,
Don’t stress too much with the ketone levels. I range 0.3-0.9 and have been averaging 1 lbs/week weight loss. Take into account that the number fluctuates a lot during the day and is heavily impacted by your circadian rhythm, exercise and alcohol. Therefore, it is possible that you are routinely in deep ketosis but you are not measuring at those peak-times. Further, you do not have to be in a deep ketogenic state 24/7 for weight loss.
Your macros and your kcal-budget look perfectly fine. I would stick to what you’re doing for a month and just see how it goes. Monitor your progress with a tape measure, in addition to a scale and consider writing down how your body/mind feels from day to day. You’ll see scale victories (SV) and non-scale victories (NSV), which will motivate you to continue.
Some might suggest you should lower carbs and protein and increase fat or restrict your feeding window. However, in the beginning consistency is the only thing you should worry about.
The symptoms you’ve named all point towards the right direction of a ketogenic lifestyle. 
KCKO
I bought a breath a lizard Keaton breath meter and my breath meter comes out 0.40 can you tell me what that is is it going into ketosis or I don’t understand it
Any presence of ketones, even 0.1 means that you are in Ketosis. A higher number does not necessarily mean you are burning more fat. Also, the longer you are on Keto, the more efficient your body gets at using the ketones. Many of the people on these forums, assuming they still measure ketones, have reported numbers as low as 0.1 while still losing weight. To be honest measuring ketones is really un-necessary as long as you keep below 20g carbs. Best of luck on your journey.
As long as you are eating very little carbohydrate and still breathing in and out, you are in ketosis! 