Low Ketones during IF

fasting
(David Rawe) #1

So I’m doing the 16/8 fast everyother day and have noticed that during my fast times my keto levels drop. Is this normal?
I’m also doing keto and my weight has decided to hover around 195#. My starting weight was 215#.
Whats making this even worse is that in the afyernoons Im starting to feel what is like a carb crash and get sleepy and loose focus even if my ketones are in a high level.
HELP!

(Carl Keller) #2

Hi David.

It might be easier to help if you can tell us what a normal day’s worth of food might look like to you. Your low energy levels could mean you are not eating enough.

(David Rawe) #3

Hey Carl,
My problem is I just dont feel like eating much on non fasting days and when i break my fast.

However, today when using a Keto Mojo meter when I broke the fast my ketos were at 2.2 so I think the pee strips might be the issue and the meter reads whats in my blood.

So my day starts at 4am and usually ends around 9:30pm.
On non fasting days I have things like avacodos, eggs, BPC, tuna, salmon, chicken, beef, some low carb veggies. If cooking beef usually add bison tallow or with chicken duck fat. We make low carb “breads” and other treats as well as various fat bomb delights LOL. I tried MCT shots and got sick from that but can use it if mixed into other things.

Since im doing both Keto and 8/16 IF everyother day, I just do Black coffe and 0 carb hydrator I make myself. During the 16 hour period bc and hydrater and 8 hour eating what i feel is enough because im not hungrey after i eat.

So thoughts? I dont like to eat if im not hungry so im not really sure how to purposly increas calaries when not hungry. Im also doing 40 minute cardio workouts every other day.

Thanks!

(Full Metal KETO AF) #4

Did you just start eating this way? If you did maybe lay off cardio for a few weeks and just take walks.

If you’re actually experiencing a burn out you could be low on water and salt. You also might not be consuming enough calories.

Are you using a tracking app, I didn’t for 5 months but have started a couple of weeks ago and I like using it. It gives you an accurate estimate of what you eat in a day. One meal might be keto, and the next one is still considered keto, but together sometimes you’ve overshot your macros. It might help with planning your meals so you are mostly within your macro limits. Also helps identify hidden carbs you may be underestimating. I use Cronometer. You can custom set your macros and a calorie deficit too.

I don’t know how much you feel you need to lose. If you’re near or at your goal losing the last bit can be tricky. Also if you’ve arrived at maintenance then you’ll need to tweak your dietary fats to stabilize and feel energized. :cowboy_hat_face:

(KCKO, KCFO 🥥) #5

David,
If you are using up the ketones, the number might go low. You want your body to produce the ketones, then use as many as possible.

Your afternoon issue sounds like lack of electrolytes to me. I’ve had that happen when I don’t get enough salt and magnesium for sure.

And further down you asked about how to increase calories, just add more oil to salads or finish off vegetable dishes with more butter or olive oil if you prefer, or if you don’t want a stronger taste, use avocado oil for that.

Good luck sorting it all out.