Hi,
I’m 31 years old. I started a Keto diet 2 weeks ago, due to some identified osteo arthritis in my right knee.
I’m no stranger to dieting, and dived right in on day one eating less than 30g carbs. I was coming from a diet where I would eat a tonne of carbs, upwards of 250-300g a day. I record pretty much all of my food intake on the ‘MyFitnessPal’ app. I lift weights 4-5 times a week, moderate intenstity, usually 10 rep range per set, and do some cardio in there too.
I weigh 84kg, I’m reasonably lean around 10-12%. I exercise intermittent fasting, fasting for 6-17 hours a day.
I eat around 3000 calories a day on average, sometimes more as I am not interested in fat loss at this stage.
My macro nutrient breakdown is generally around 75 % fat, 20 % protein 5 % carbs. I was eating about 170g of protein but have dropped it down to around 150g. Carbs are below 20g a day, and fats are high, over 200.
I eat about three times a day in my fasting window.
I have started to test my blood Ketone levels with a glucose meter, from about 1 week in up to now, my two week mark. I test towards the end of my fast, 10-11 am and haven’t exercised at that point, I train in the afternoon.
My results over the period have been 0.3, 0.2, 0.7, 0.1, 0.2.
As you can see, pretty poor. I can’t explain the low readings, or the higher reading of 0.7. I have done a lot of reading in relation to possible erroneous practices I may be doing, however can’t pin point anything.
I have consumed some alcohol on a couple of days, but mainly stick to one or two glasses of wine, or vodka with soda water. Even on days with the wine, my carbs are still under 20 or 30.
I have not cheated on my diet one day in the last 2 weeks and drink plenty of water.
I thought perhaps I may be consuming too much protein, hence the slight drop, I still want to maintain what muscle mass I have if I can.
If anyone has any insight into any problems, or if any further info is required for an answer please ask.
Any help would be much appreciated.
Matt