How high can I go and still hit ketosis?
BrittaniMyChelle
Posts: 45 Member
I did a Keto Calculator earlier this week and it said that my recommended daily carbs should be 25g. I just finished lunch and I'm at 34g. My carb % is still kinda low at 17% but on a day like today how high can I go without extending how long it will take me to hit Ketosis?
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Replies
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It depends on your size, activity level and health. Some people are fine at 50g per day or more. I tend to start moving away from measurable ketones at over 30g of carbs but I have insulin resistance and a liver than makes a ridiculous amount of glucose at night.
Exercise will help you be able to eat more carbs. Eating MCTs like coconut oil will help you keep producing ketones too.
The longer you have been in ketosis, the more fat adapted you will be and the easier it will be to stay in ketosis too.
If worried, go for a meaty dinner and maybe a side salad? Or skip veggies for the rest of the day.6 -
Remember also that you can subtract fiber from you daily count so if you've eat 34 carbs and 10 of them are fiber your count would be 24. It's a good reason to get your fiber in.
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My goal is to not go above 50g of carbs a day. I'm 5'3" and I have PCOS. I started tasting metal within the first 24 hours of starting LCHF. I've lost 10.5 lbs in 2.5 weeks. I started out at 172 lbs. Other people eat over 50g and others eat much less. It just depends on the person.5
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I also use the keto strips each day. I've been in ketosis since the second day, I believe. I entered it quickly. I'm not sure why.0
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I kickstarted the process by fasting. So for me it happened quickly too.2
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I basically have been doing under twenty, usually total, I made the choice to start as I was going to finish. It just feels....right to me.
That being said, many people eat up to 50 total (on keto, that is) and still hit ketosis. That's what my mentor suggested to me when I came back this way.
Not sure if I helped at all...2 -
My carbs are currently set to 5% which equates to 20 grams. I strive to meet that as a total number and usually am there, via net. Always there via combo carbs and protein.
Except for a few days following the couple of binge episodes I've had during my 5 months keto, I think I've pretty much stayed in ketosis. I've not used the strips but have the "luxury" of experiencing an obvious increase in Dystonic movements after eating extreme excess (binge) carbs thus making it fairly clear that a state of ketosis is beneficial to me and at least via extreme excess carbs, I have kicked myself out of ketosis.
I am my own experiment. I've just added moderate exercise back into my life and am observing how the intentional added movement effects involuntary neurologically induced Dystonic movement. Dystonic movements are typically exacerbated during movement and that rings true with me.
Phase 3 will be determining how many reasonable carbs I can add into my diet and still remain in ketosis. That phase is a couple months away.1 -
SuperCarLori wrote: »I basically have been doing under twenty, usually total, I made the choice to start as I was going to finish. It just feels....right to me.
That being said, many people eat up to 50 total (on keto, that is) and still hit ketosis. That's what my mentor suggested to me when I came back this way. ..
Mentor? Any other pearls of wisdom? Tell!
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@BrittaniMyChelle - That's a good question, and you've already gotten some great tips.
Keto Godfather Stephen Phinney suggests 60g net carbs as a rule of thumb, but he warns that individual responses vary considerably, even for the same person over time.
I would really love to know where my own tipping point is - especially during fruit season!
If my insurance co will cover blood ketone test strips (for type 2 diabetes), I am jolly well going to try to figure it out.
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I've stayed at under 25 and don't want to upset the apple cart so I don't try to increase them. I probably could...but I am only about half way to goal and well, I'm skeert
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Thanks you guys! I'm going to give myself a rang for the first few weeks. 20-50. I think I may already be in Ketosis seeing that I've been sleeping til noon(something I RARELY do) on my off days and been suffering from dry mouth. Like I woke up this more at 7 for work, got the call that we weren't opening (Thanx Hermaine) and I'm JUST now waking back up at 2pm! That's not like me. I've been "playing around" with Keto for 2 weeks prior to my Official start and stayed under 50 and that's when the fatigue,dry mouth, and frequent potty runs started to happen. I also lost dropped down to 194 in 2 weeks after being stuck at 199-200 for 2 months.1
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Have you been through the LCD Launch Pad? There might be a lot of answers to questions you'll have there.
In particular, A New Atkins for A New You, by Phinney, Volek, and Westman, is essentially a modern ketogenic version of Atkins and written in a very approachable style. Lots of great info there!
Sleeping late is not anything I've experienced with keto. ??? Generally, I tend to have more energy when I wake up, though I tended to drag later in the day when I was first starting, as I didn't take in enough electrolytes (sodium, potassium, magnesium, etc.) to help with the fluid loss.3 -
Thanks! I'll check out the launch pad and the book!Have you been through the LCD Launch Pad? There might be a lot of answers to questions you'll have there.
In particular, A New Atkins for A New You, by Phinney, Volek, and Westman, is essentially a modern ketogenic version of Atkins and written in a very approachable style. Lots of great info there!
Sleeping late is not anything I've experienced with keto. ??? Generally, I tend to have more energy when I wake up, though I tended to drag later in the day when I was first starting, as I didn't take in enough electrolytes (sodium, potassium, magnesium, etc.) to help with the fluid loss.
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Remember also that you can subtract fiber from you daily count so if you've eat 34 carbs and 10 of them are fiber your count would be 24. It's a good reason to get your fiber in.
I just checked my nutrition from yesterday and 14 of the 34 was fiber so I guess I stayed within range after all!
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BrittaniMyChelle wrote: »
Thanks! I'll check out the launch pad and the book!Have you been through the LCD Launch Pad? There might be a lot of answers to questions you'll have there.
In particular, A New Atkins for A New You, by Phinney, Volek, and Westman, is essentially a modern ketogenic version of Atkins and written in a very approachable style. Lots of great info there!
Sleeping late is not anything I've experienced with keto. ??? Generally, I tend to have more energy when I wake up, though I tended to drag later in the day when I was first starting, as I didn't take in enough electrolytes (sodium, potassium, magnesium, etc.) to help with the fluid loss.
Here are links for you!
Launch Pad:
http://community.myfitnesspal.com/en/discussion/10103966/start-here-the-lcd-launch-pad
New Atkins ($4.00 used, with shipping, from Amazon):
https://www.amazon.com//dp/1439190275/3 -
Thank you so much!0
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Fatigue and dry mouth could be the beginnings of low electrolytes due to water loss. You may want to add even more salt soon.
Sounds like you are doing really well!
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Fatigue might be Keto flu if you're only just starting to get into K properly.
I aim for under 20g carbs on a daily basis. If it's a meal out or something then I'll allow up to 40 but I think I lose best at the lower number, and if gives me a nice buffer in case I miscalculate anything. It's also a good carb level to keep me from having cravings.1
