How much fat do i need to get into ketosis?

iowamoomoo

I'm wondering if since I've cut back my calories from 2600 to 2400 and now to 2000 and that I am eating less fats if that could be why I am not even getting any reading on urine ketostix?

I cannot even get blood ketone reading up past a 03 and I'm striving for a 1. I don't know what I am doing wrong now now that I cannot get a pink even in the ketostix.

The last two days I've been doing cardio per a suggestion here to burn carbs off but still nada.
What can I be doing wrong? I've read that one can safely have up to 50 carbs a day and stay in ketosis but I cant even get IN ketotis to STAY in ketosis. Note too that I've been low carbing for weeks and I've had lower carbs in the past with the same results....so any thoughts on what to do? I've been doing lchf for weeks so am not new to doing this.

fruttibiscotti

Just looked at your food diary for today and yesterday. In comparison to my strategy, I see that you are pretty high with carbs (I max at 25 grams). Also, I noticed that you are eating corn tortillas, probably not ideal when trying to get into ketosis. I'd stay away from grainy stuff, which includes corn products. Also, you are eating cold cuts that are sweet and have sugar in them (like honey style ham). I would go for more fatty and less sugary cold cuts instead, like mortadella or salami. Read the ingredients, if it contains any sugar (even a gram) stay away from it....you need to be very aggressive on your first launch into ketosis, then once in ketosis, then you can add the less ideal cold cuts.

I'm going to give this a shot and recommend the following meals to try....

Morning: bacon, and eggs (fry eggs in bacon grease add butter if necessary), you can also add a bit of green leafy veg if desired to fry in bacon grease or butter, coffee with full fat cream (if you are a coffee drinker)

Lunch: salami and/or mortadella (no sugary cold cuts), full fat cheese like cheddar or Swiss or provolone, lettuce leaves to use as outer layer roll up salami and cheese in

Dinner: high fat ground beef or ground pork burger patties fried in butter, then use left over drippings to fry fresh chopped cabbage (or other green leafy veg if you don't like cabbage), slices of avocado with a drizzle of extra virgin olive oil

Snack: macadamia nuts, salami, 85% dark chocolate

Make sure you record food properly and select the quantity required TO NOT GO OVER your total calorie target or 25 grams carb. The food listed above will likely put you into ketosis, as it did me. Note also, each meal must have fat...do not eat a protein rich meal with low fat (ie chicken breast all by itself).

Good luck.

fangirlish

Nutritional ketosis is all about macro proportions. There is no set number of fat grams that will get you into ketosis. How much fat you need to eat will depend on the total number of calories you eat per day, how many grams of protein you eat and how many grams of carbs you eat.

Set your macros to ketogenic ratios (such as 65% of your calories will be fat, 25% of calories will be protein and 10% of calories will be carbs). That is certainly a good starting point for ketogenic eating, but many choose different proportions. Remember that low carb eating alone is not going to get you into ketosis if the macro proportions aren't right. Also, it can take weeks to get into ketosis, even if one has been following a low carb diet for a while. It's worth repeating - ketosis is all about the proportions of fat, protein and carb intake every single day.

The previous poster offered some sensible suggestions and examples to follow.

It can be tough to get it all figured out in the beginning, but it does get easier as time goes on. It really does.

Good luck!

thmgoodw

As already noted, your carb intake is likely too high. As for fat/protein levels, that is an individual preference and what your individual needs are. A lot of the keto folks go with 65% fat, 25% protein type of breakdown, whereas I am more like 55% fat/35-40% protein.

Just stay away from the tortillas, IMHO. If you need to wrap something, use lettuce :-)

tanigrrrrr

you have asked this question consistently on the forums for the past week and ignored everyones advice.

you are eating too many calories
you are eating too many carbs.

stop focusing on the grams of fat and simply set your calorie goal and look at the percentages of calories that are coming from FAT, PROTEIN and CARBS.

if you ensure that your macros are 65-70% Fat, 25 -30% Protein and 5% Carbs you will be fine.

Increase the roughage and water included in your diet to make you feel more full..

iowamoomoo

I have NOT "ignored" anyones advice thank you.
I' have gone from 2600 to 2400 to 2000 and that 2000 is where I am staying till I get adjusted to that lower amount of calories.

ptstanford

I look at this a bit differently. I realized that in order to lose weight I can't eat the modern diet which is dominated by carbohydrates and be successful.

When you eat simple carbs, they spike your blood sugar which releases insulin, the fat storing hormone.

Eating fat causes no effect on blood sugar and protein very little.

So my solution for weight loss is to NOT FEEL HUNGRY.

Bacon or sausage and eggs scrambled in butter is simple and pretty quick and keeps me satisfied for 4 or 5 hours before I feel hungry.

Sometimes for a late lunch I have a grilled cheese sandwich in butter with very low carb bread.

Then for dinner a small steak or salmon or chicken and green beans with butter or salad or spinich, etc.

If I need a snack its a hand full of peanuts or mixed nuts. Sometimes I have a glass of milk.

I don't care about dessert and don't want to. (sugar is the mortal enemy!!!)

This all adds up to about 1600 calories or so and I never seem particularly hungry nor crave cookies or the like. Also my carbs usually are around 50 grams or so, I lose weight and feel better and don't suffer hunger pangs.

After you get beyond feeling like you have to eat bread, potatoes, cookies, etc., it gets MUCH easier.

As a consequence, I try and delete simple carbohydrates as much as possible. My main goal is health improvement, not just weight loss.