New and need help with my ketone readings please!

#1

Today is day 9 for me. I’ve hit my macros every day. For the past 2 days I had good numbers and did again this morning…was feeling very hopeful that I was on the right track and would be feeling good soon. However this evening my ketone level dropped to 0.1!!!
Here are the numbers I’ve collected:
Day 3 (first test): 0.4 @1:45 pm
Day 4: 2.1 @ 12:40 pm
Day 5: 0.3
Day 6: didn’t test
Day 7: 1.4 @6:45 am. 2.8 @ 1:15pm
Day 8: 1.2 @ 2:45pm. 2.9 @ 8:30pm
Day 9: 1.4. @7am. 0.1 @ 6:50 pm

What happened??? Super discouraged by this!
Even on this high reading days (days 7 and 8). I was definitely feeling low energy and hungry quite frequently. Right now I feel super irritable.

On day 3 I did strength training.
Day 4 was a 5 mile run
Day 5 strength training
Day 6 , 10 mile run which was incredibly hard and quite slower than my normal pace. I felt horrible afterwards but recovered decently after a couple hours.
Day 7 was a rest day
Day 8 should have been strength training but I took another rest day.
Day 9 (today) I did 5 mile run around 9am

(All the runs and workouts are at about 9am)

Sorry I know that is a bunch of stuff there but I didn’t know if any of it is helpful in figuring out what has gone wrong.

I’m at a loss and greatly appreciate any thoughts or input. I’ve been under 20g carbs most days, (closer to 25 g the first couple days but on the low side otherwise. Also very mindful of keeping my protein to 20% or less giving me 75% fat.

(Renee Slaughter) #2

Hi and welcomr
Just a question or 2. How much are you eating? That is a lot of exercise. What are your goals with keto?

(Scott Telfer) #3

Don’t stress, your body is going through so much biochemical change, your average readings are on target. Who knows what your body was trying to achieve at that exact moment in time. Trust it :slight_smile: if your giving it the right nourishment to work with it will come out well.

#4

Hi Renee! So the exercise is a routine I’ve been in for for quite some time, I’ve been doing the 10 milers of over a year consistently each week and running for about 6 years…the strength training for about 3 years. So I know it’s a lot but I thought it wouldn’t be too bad since my body was so used to it. I definitely notice the lack of strength and energy though and I won’t push for 10 miles again until I’m feeling up for it and I dropped strength day yesterday and plan to see how the next session goes and take it easy if needed. (Which from all indications it will be needed! Lol)

Anyway, I’m eating around 2000 calories per day generally. I did hit about 2700 calories on the 10 mile day.

I was about 200 calories lower today than yesterday now that I went back and looked (2000 today but 2200 yesterday which isn’t much difference unless maybe if you factor in I did no exercise yesterday but a run today…)

My goal with keto is to help me feel better, to even out my energy and mood and hormones. I am not trying to lose weight.

Thanks for responding!

#5

Thanks Scott! I mixed up 1 TB MCT Oil with 1 TB almond butter as an experiment and tested about 20 minutes afterward and it read 1.3. Is that even reasonable?

I do use MCT oil in my coffee throughout the morning and afternoon…usually having 3 cups of coffee so 3 TB MCT oil daily. (Butter in there too)

Am I relying too much on MCT oil? Even on those higher days I am still zapped of energy, so maybe the #s are all MCT Oil? I mean I have tested first thing in the am before coffee, and later I’m the evening hours after, but still?

Ugh. I’m trying not to overthink but it’s really hard!!

Thanks for your help!

(Scott Telfer) #6

In my experience anything showing consistent readings on average above 0.5/0.6 is good results territory

(Diane) #7

This article that I’ve linked below has a good explanation about why your ketone levels (and energy levels, and exercise tolerance) might change over time.

Hope this helps!

#8

Thanks for the link Diane!! I enjoyed reading the articles. Much appreciated :blush: