Over a year on keto and still can’t stay in ketosis

(Jeremy Wheatley) #1

I’ve been doing keto for well over a year now and still can’t stay in ketosis. I track my macros carefully and on a heavy carb day I might eat 10 or 12 carbs for the day. Today it was 5.8 carbs… my protein intake is anywhere from 90 grams to 110 grams a day. My fat intake is right around 300/325 grams a day… I’m eating twice a day and close to 4,000 calories a day…
It’s like the only way I can stay around 0.5-1.4 is if I run 90 miles a week. Every time I back off my mileage or just miss a run my blood meter says 0.3-0.4 do you think I’m really out of ketosis or is is my body just burning the ketones up as fast as I make them?

(You've tried everything else; why not try bacon?) #2

I’m pretty sure it’s the latter. Phinney and Volek often measured ketones less than 0.5 when testing their fat-adapted endurance athletes. If you can go on a long run without gels and without bonking, you’re doing just fine.

P.S.—At your low rate of carb intake, if you weren’t in ketosis, you’d be dead, lol!

(Jeremy Wheatley) #3

Ok well that’s definitely reassuring to hear…
and yes I regularly 20 mile runs with only water and sometimes salt tablets.

(You've tried everything else; why not try bacon?) #4

That’s what we’re here for (hear for? :grin:). We have a saying, Keep Calm, and Keto On, abbreviated KCKO. It makes a nice mantra. You’re doing fine. And don’t hesitate to ask questions. You’ll get a lot of answers, some of them contradictory, but you’ll quickly find what works for you. Take what you like, and leave the rest.

#5

Are you measuring the ketones before or after your run? Runners, and other endurance athletes, can see a post-exercise increase after a run when the supply is still cranking, but demand shuts off. Maybe more running means you get a cumulative effect from this? Otherwise, if your goal is performance oriented, then it might be time to supplement a little MCT oil before exercise to give you an extra boost.

(bulkbiker) #6

Then you are still in ketosis… so long as ketones are present you are ketogenic… that’s the very definition.

(Sheri Knauer) #7

There is also a saying “Chase results, not numbers”. If you are still seeing results with what you are doing, then your doing something right. Your body gets really smart and makes only the amount of ketones it needs without much left over. When you measure blood ketones, you are measuring what hasn’t been used, not what has been used.

(Jeremy Wheatley) #8

I’ve measured both, before and after… my numbers are all over the place. Lol. I use MCT oil and vinegar as dressing on salads. I’ve also used mct oil mid race once not sure I’ll do that again though, it made my stomach cramp so bad… it’s like an ongoing science experiment

(Joey) #9

@Jeremy_Wheatley PaulL’s note below says it all…

But since you’re highly athletic, if you haven’t already done so, I’d recommend you read the Volek/Phinney book entitled “The Art and Science of Low Carbohydrate Performance.” It was written with a focus on how ketogenic eating can be used by athletes aiming for endurance and higher levels of performance.

Actually, it was released as an extension of their prior book “The Art and Science of Low Carbohydrate Living” - which is well worth reading first, unless you just can’t wait to dig into the performance-oriented research they’ve done :wink:

(Jeremy Wheatley) #10

Thank guys… I’m definitely gonna look into that book…