GKI of 6 means MAINTENANCE (you wont be losing weight).
First, your BS looks better! Keep it up.
Second, your MORNING Numbers are the most important (BS BK, GKI).
This is the health of your liver. Is it emptying all of it’s carbs.
Third, your liver has about 72 hours of glycogen in it. It’s why most people take 3 days to adapt, and why (I Believe), Dave Feldman can use 3 days before your Cholesterol test to manipulate the result. Because it has a 3 day “memory” as well…
So, you are in a “low” level of ketosis, and your BS is still a bit high, but coming down.
And these are your “best” numbers. Morning numbers tend to be the worse numbers of the day, as you slowly deplete the BS through fasting…
Now you have the “INSTRUMENTATION PANEL”. You want to drive BS lower and push ketones higher.
I wont ask ANYONE to do any exercise. But do get some MOVEMENT. Walk for 5-10 minutes. Start with 1 minute if you have to. Stand in place and do big arm circles. Just enough movement to use your muscles. This will consume muscle glycogen, and lower you bs. Giving your liver a chance to UNLOAD its excess glycogen, speeding up your process. Dr. Boz has the 1 minute Jump Rope Challenge. You can do 1 minute of chair squats (Sit in a kitchen chair, hands on your knees, lean forward, stand up, exhale, site back down). See how many of those you can do SLOWLY in 1 minute. Do that once a day or as often as you wish. Write that number down. Write down a number 1-5 about how difficult it was, every time. And track your progress.
It’s perfectly okay (preferred, even) to lean your weight forward to stand up. This uses your legs and NOT your back. Your legs are your largest muscles. Moving them 10 times is like doing 30 pushups from an energy stand point.
NOTHING should hurt while doing this or any exercise. If it does, seek a professional.
- Ketosis stops the problem from getting worse
- Time in ketosis, starts reversing the fat in the liver FIRST, then the morning #s change
- After the liver is emptied, the body is forced to use ketones (more and better)
- Then fat burning really starts, and you start losing weight, and not being hungry.
You were kinda stuck in #1 … You were not getting worse, but probably not getting better. Lets get that liver in shape. Over time, I hope you add some walking for a few minutes a day. (I plan to walk 10-15 Miles on Saturday, and again on Sunday. My goal is to walk 2 marathons, one saturday, one sunday, while fasting + Electrolytes).
I am doing that BECAUSE that will force my liver to become AMAZING at producing ketones [I am at my target weight, just working on getting healthier].
And while this is happening I can no longer see the higher ketone numbers on normal days. I have to fast > 24 hours to get 1.x numbers. And it feels CORRECT to me.
But YOU should easily be ABOVE 1.x numbers until you adapt more. (This is why chasing ketones is frowned upon, IMO, by so many of the people doing it for a while, but they forget that NEWBIES should chase a little if they are not losing the weight, or their livers are not emptied). BTW, it took me MANY WEEKS to get my morning BS numbers down!