Ideal protein levels for ketosis?

CoconuttyMummy

Do i need to lower my protein levels below what would usually be recommended (to prevent muscle catabalism - 0.6-0.8g per pound of bodyweight) to encourage ketosis? ie. does too much protein slow down or prevent ketosis? and if so how much is too much?

I now have my protein macros set to 25% (75g). My carbs are 5% (15g) max and fats 70% (93g). Total cals 1200 max (5ft1" 132 pounds). Does this sound like a good ratio/level of protein to encourage stronger ketosis?

Thanks for your help.

wabmester

Those macros are very ketogenic. Some medical ketogenic diets will restrict protein a bit more, but they've discovered that's there's no therapeutic benefit to the additional ketones. (And I suspect there's no benefit for weight loss either.)

CoconuttyMummy

Ahh, that's reassuring, thanks wabmester.

I was just concerned as ive been eating keto for about 5+ days now (and low carb, high protein, medium fat for 3 months previous to that) but im only showing trace ketones on my Ketostix. I was really hoping (and half expecting) to at least be showing medium ketones by now, so im concerned that something is preventing me from getting into fully fledged ketosis? Or am i just being impatient (as usual)?

wabmester

If you want to increase ketones, both intermittent fasting and exercise helps.

But understanding how the body regulates and utilizes ketones might help you stop stressing. Your brain burns a LOT of fuel -- normally 120g of glucose per day. By restricting carbs to 15g, you've forced your body to make an alternative fuel -- ketones. Even if you converted all of the protein you've eaten, you still wouldn't be able to make enough glucose to fuel your brain, so you must be making enough ketones (or you'd be dead).

The ketostix just show the excess that ends up in your urine. I only use that information to tell me that I need more sodium (because you lose sodium when you pee ketones).

If you measure the ketones in the blood, you're still looking at just leftovers after your brain and other organs have slurped up what they needed.

So go by how you feel rather than the levels you measure.

CoconuttyMummy

Wow, 120g glucose just for the brain, that is a lot.

And i hadnt realised that the ketostix only pick up if there are waste ketones left over.

These two pearls of wisdom are very reassuring because, like you pointed out, i MUST be in ketosis. Yay!

I feel much more positive about sticking with the keto woe now.