Ketosis
bennyg1973
Posts: 43 Member
I was wondering... I do the 16:8 fast and still don't hit ketosis. I'm also under my calorie limit. So I was wondering what the best way to get into ketosis is? I have the keto sticks to measure.
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Should I just stay under 50 g carbs? Or even more strict? Or should I fast longer like 18-24 hrs?0
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How are you measuring whether you are in Ketosis or not? How long have you been eating under 50 grams of carbs? How much fat and protein in a day?0
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Keto strips to measure. I’ve just been doing the 16:8 IF, but I’m starting to think that that’s not long enough. I know my carbs have been relatively high though I’m under my calorie goal. Protein? No clue off the top of my head. Fat is higher than I want it to be.0
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Carb restriction is the biggest factor in getting into ketosis. Yes, fasting will do so as well as that is what the body does when it uses up its carb stores. However, the moment you add carbs back, you will go out of ketosis. The other confounding part, is that your body will also convert protein to glycogen in a process called gluconeogenesis. Also, keto strips do go bad if not stored properly. From what you have told us, the issue is likely you are not restricting your carbs enough. That is especially important when you are first trying to get into ketosis. It will likely take at least a week of restricting carbs to 30 grams total or less to get you consistently into ketosis. Just a note I eat between 70-75% of my calories from fat which is pretty normal in a keto diet. Worrying that your fat consumption is too high when you are planning on eating in a manner that is intentionally high fat seems like it would be counter productive to getting into ketosis and staying there.5
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50 grams of carbs is too high. I stay at 25. I get into ketosis within three days when I first start. Good luck2
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These guys are correct, too high on carbs. Thanks for your input, guys.1
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bennyg1973 wrote: »Keto strips to measure. I’ve just been doing the 16:8 IF, but I’m starting to think that that’s not long enough. I know my carbs have been relatively high though I’m under my calorie goal. Protein? No clue off the top of my head. Fat is higher than I want it to be.
I heard keto strips aren't useful if you're not diabetic and worrying about DKA.
"Urine testing strips (commonly referred to by the brand name Ketostix) are intended for type 1 diabetics to monitor for a condition known as diabetic ketoacidosis or DKA. DKA is a Life-threatening condition for diabetics which occurs when both blood glucose and blood ketones are high. However, if you are not an Insulin-dependent diabetic, your body cannot go Into DKA.
Ketostix measure excess levels of one type of ketone body, acetoacetate, in the urine. While In nutritional ketosis the body produces three Types of ketone bodies: acetone, acetoacetate, and beta-hydroxybutyrate (BHB).As the body
becomes fat adapted two things happen: it becomes better at using ketones and it starts converting acetoacetate into BHB. This means that there will be less excess ketones and less of the only type of ketone measured by Ketostix"0 -
I like Dr. Westman's advice, he's at Duke, says less than 20 g total carbohydrate per day.
His 'Page 4' list is great - named since it was on page 4 of the patient handout in his clinic.1
