Role Ketosis Plays in Weight Loss?

LaurenBraddy

Hello all, I'm new to this low carb business and am starting in on week 3! (Yay me, this is the longest I've lasted). For my first two weeks I stuck to the carb intake recommended by Atkins and kept it at or below 20 net carbs a day. Things went well, ketosis happened quickly and I was in "High/Eggplant" levels by day 3. My water weight dropped, I survived the Atkins Flu, and realized that I really really like whipped cream and butter with everything.

Now that I'm on week three, I've upped my carbs to 30 to 40 net grams and saw my ketosis levels drop off a bit. Obviously right? And there's my question. If I'm in ketosis (aka fat burning liposis awesomeness) and I'm maintaining a caloric deficit, what does the level of my ketosis matter? Or does it matter at all?

I think I generally have a good grasp of what it is I'm doing on this LCHF diet…..I watch my carbs and calories to ensure that I'm still at a deficit and I watch my macros to make sure they are proportional. My big question mark right now is how the stages of ketosis play into all of this.

Sorry if I'm a bit rambly, but I appreciate any feedback!

LaurenBraddy

I just wanted to add that I'm not "counting calories" by any means. But when I add my foods in for carb/fiber counts, the calories are kept as well. I find that my calories stay well within my goal range with no effort on my part just by sticking to low carb. If anything, I try to make sure that I'm eating around the 1500 mark most days because I'm still nursing my 10 month old and I don't want to negatively affect my supply.

GaleHawkins

I think mainly being in ketosis is the main point. Basically eating carb free I think is a huge factor because that really does cut my old sources of calories because I had been heavy into carbs for the prior 40 years.

kirkor

> saw my ketosis levels drop off a bit. Obviously right?

Nope, Ketostix are not a reliable indicator of ketosis.

Mistizoom

Most people are still in ketosis at 30-40 net carbs/day. So I think you are fine. Atkins says to only increase 5 net carbs/day per week though, so you jumped ahead a bit. But if you are feeling good, don't have hunger/cravings and are losing weight then it is all good. And I agree the ketostix (urine) are fairly meaningless, especially as to the level of ketones. It is more an indication of your hydration status than the level of ketones you are using.

LaurenBraddy

Oh sad day. How then does one know if they are in ketosis?

GrannyMayOz

LaurenBraddy wrote: »

Oh sad day. How then does one know if they are in ketosis?

There's some really decent information here

Mistizoom

Lauren, I think it is ok to use the ketostix at the beginning of your low carb journey to give you some understanding that you are indeed making ketones. But the darkness doesn't mean much. After a while, many keto-adapted individuals don't show ketones in the urine, as the type in the urine are a waste product and not produced as much later. I am sure the thread GrannyMayOz posted to has good info, but if you really want to know if you are in ketosis you need to check blood ketone levels. Second best would probably be a breath ketone meter, like the Ketonix. Other than that, you can also go by how you feel, and some other outward symptoms that you may or may not have (metallic taste in mouth, high energy levels, etc.)

LaurenBraddy

Thanks y'all. So my take away is that ketosis is all that matters and I shouldn't worry about the color of the stick because they aren't really accurate anyway. I also now know why I feel like I've been sucking on pennies!