I have been steadily doing keto for the past 3 months here is how i have approached it.
- Never eat more than 30 net carbs per day (usually under 20).
- Don’t eat any fruit besides avocado and olives (low fructose)
-I am doing IF doing 18-22 Hr fasts everyday (keeping my feeding window between 3pm and 9pm)
-I used a CGM for 30 days, trying out a variety of foods making sure to remove foods that give me an insulin spike. (funnily enough, powdered peanut butter , although only 2 carbs really spiked my blood sugar. I found a sugar free one that made a big difference).
-I have not had any cheat meals or any days over 30 net carbs, in the past 90 days.
-I generally have a ketone levels that range between 0.7-1.2 throughout the day and my blood sugar is usually 90-105. (using ketosens meter for ketones and accucheck for blood sugar).
-I do light resistance training 3 days a week
-I run 5k, 5 days week, 40/50mi bike ride once a week, and some other cardio activity on the other day.
Long story short, i have not made any major adjustments to the above plan and the past 3 days in the morning i have had ketone readings of 0.4, 0.3, 0.3. Later in the day (1hr post workout) the ketone readings go up to around 0.8/0.9 but I have never had such low ketone readings in the morning (i usually get those low reading about 2 hrs after waking up, before workouts). I would think 90 days is too fast for my body to be “completed adapted” where there would be less ketones in my bloodstream. Is that the case here? What other reasons could be causing such LOW ketone readings. (if it was 0.5, 0.6 i would not really be phased by it, but 0.3 is really low).
Thanks for any advice you may have.