Starting keto...slowly

(Raj Seth) #22

Don’t stress over the ketones. They are a byproduct, not the prime directive. Fueling your body by fat is the prime directive.
Continue to restrict your carbs.
Don’t fret the protein - it’s fine especially since you’re lifting regularly.
Don’t measure or limit the fat - eat fat to satiety.
When you eat - make it count - fat it up!!

I don’t speak from personal experience, but others say that one of the many benefits of being fat fueled is faster recovery, better stamina, and lower inflammation

#23

That’s what a i wanted to achieve… Before carb cycling induced me in a fatigue status after workout that lasted 2-3 days after each workout…now It’s like I can lift every day… let’s see , of course my goal it’s become fat adapted and reach 1.0 ketones…

(Raj Seth) #24

I’ll repeat- don’t chase ketone levels
Your skeletal muscles thrive on free fatty acids - not ketones. Ketones are a byproduct of lipolysis (fat burning) that are used by brain and some other organs and stuff (so… ummm I guess they do serve some secondary purpose🤗)

This WOE should be called Lipolytic, not Ketogenic- maybe then folks would worry a little less about “my ketones are too low” , and a little more about “how do I know I’m fat adapted?”

The answer to the latter is - you’ll know when you are, everything will change, hunger as you know it during carb days will disappear, energy, mental acuity and sleep quality will improve. Your taste buds will thank you for the luscious fats. Your health markers will improve. You will have restored evolutionary balance to your body.

#25

Strange … this morning glucose 4.0 and ketones back to 0.1 , yesterday was 0,7. Same carbs intake…

(Jane) #26

Was your activity level, stress level, etc the same?

#27

stress level is always up unfortunately… workouts more or less the same… i’m still trying to reach 1.0 but ipm not measuring every day… i’ll post my condition soon, i guess i’m leaner…

#28

Finally after some changes I’m now in a moderate ketosis level. glucose 3.9 and K 1.3 … keto index around 3 that is what I was looking for.
My condition didn’t change too much and that’s a good thing. My takehome message is that to get there I need intermittent fasting 16 hr and in the fasting period heavy lifting …

(Hyperbole- best thing in the universe!) #29

That’s why we say n=1… you have to see what works for you :slightly_smiling_face:

#30


current condition