Dear all, I’m quite confused, I’m a newbie and I started ketogenic diet from10 days… and i stated to measure few days ago, thinking that i was in keto but surprisely never…
| Date | Ketones | Glucose |
|---|---|---|
| 31/08/2018 | 0 | 4,6 |
| 01/09/2018 | 0,1 | 4,6 |
| 02/09/2018 | 0,4 | 4,6 |
| 03/09/2018 | 0 | 4,5 |
| 04/09/2018 | ||
| 05/09/2018 | 0,4 | 4,3 |
My diet plan is reporter below:
| Calories | 2600 |
|---|---|
| Carbo 33 g | 5 % |
| Fat 202 g | 70 % |
| Pro 163 g | 25 % |
I’m an athlete and i don’t know if the proteins intake is too much?!
Hi there,
I am new to keto also.
Your carb intake looks quite high, better to be less than 20g per day. Your protein should be based on your lean body mass (lbm in lbs x 0.8 is a good starting point), but it’s a guide rather than a rule, like the carbs. Fat is really only to help you with calories and hunger pangs. So you should adjust to suit. 2600 calories is quite high. However, you say you’re an athlete so you may need more than most if your still in training. Opinion seems divided on just how much the calorific intake, matters on a keto diet. Some bed time reading will help you form your own opinion. I restrict calories.
If you take a look at the thread I started last week Just starting on Monday , you will see my exact intake for the first 4 days…I am definitely NOT an athlete 
I was at 1.6 ketones after day 3. It has subsequently spiked at 4.9, which I believe is too high.
Looks good to me, slower is probably the smarter approach, you may suffer less with the keto flu. I dove in with a 5 day fast then very strict keto, it was like walking around drunk for a month.
thanks for the replies… I have the protein quite high because I’m a lifter…i have 4 workouts per week and in some way i need to limit the catabolism … don’t know if this is a problem for ketosis…just to give you the idea i attach a picture …i’m 1.70 m - 65kg , body fat near to 8-9%.
I can also say that I don’t track food everyday, but the only source of direct carbs are the blueberries, 30gr …and the carbs in the vegetables… nothing else… the rest of my diet plan includes:
doing 4 workouts per week i dont0 measure the ketones in the eventing but in the morning before breakfast… I can’t loose too much bodyweight , for this reason i need to stay up with the calories…
Not to sound snarky but why exactly did you decide to start this woe? It kinda looks like whatever you’re doing previously is working fairly well😦. Most of us started this to cure our metabolic disorders. What are you’re goals?
Eheh I read a couple of books and I understand that carbohydrates are devil…so the answer is: I did not feel well enough… I was always tired…the feeling i had was terrible after a workout I needed 2-3 days to get the energies back… cutting carbs seems to work better for my cells… or at least I feel better… I feel stronger…but maybe is only a placebo and i will go back to my old lifestyle…
The way you are hugging that light is priceless. You look amazing, I’m sure keto will ensure your machine works for you internally too.
What kind of question is this? Will you go back to eating a SAD diet once you have reached all your goals? Sheesh.
Please don’t be bullied away for looking good, this forum has lots of great information but unfortunately it is riddled with people who are only motivated by weight loss hence they won’t understand your desire to feed your body with health at it’s optimum and/or the prevention of disease in the future.
I wasn’t trying to be a smarty pants honest. I apologize if it came across that way. I can only imagine how much work goes into maintaining that bf%. If you are in fact eating SAD and look like this you may very well be on the end of the bell curve of folks who can eat whatever they want and maintain a healthy metabolism.
To be specific my questions were why did you start the keto diet and what are your goals? This will be my last response. I will defer to others moving forward on this post.
That’s exactly what i wanted to do… I’m trying to see if keto can give me extra health because my problem is not my body fat, that i managed eating clear food but also carbs…never touched a sweety or dessert , no fruits… my carbs were rice and a bit of wholegrain, oats. I always maintained by fat intake around 60-70gr per day…that is quite high if you consider 200-280 gr of carbs…for this reason i guess i have a good tolerance to insuline and as you can see in 10 days glucose in blood reduced from 4.6 to 4.3.
I had stressful periods when after my day I only can go to bed for a status of general inflammation… and this i s the reason why i would like to do better…
Congrats on finding this Keto woe! I started not for fat loss although it is up there on the list but to reduce inflammation and my chances for disease that inflammation increases when on the SAD. So I applaud your efforts! I really don’t want dementia, heart disease etc etc, fat loss is a happy bonus! Many of us ketoholics are also in it for the health benefits other than just fat loss although I can appreciate how awesome that from my own experience 
Thanks for the replies guys…I’m still out of keto so I expect to be there soon…what I noticed is I have some pimples on my back and legs… i guess is the fat intake that my liver is not used to process…have you experienced that?
I have another question. When should i measure the ketones level? i have the blood analysis strips
I ll look into it…thx…
today i’m at 0.7 KETONES and 4.3 Glucose… it seems that i’m almost there