I’ve got maximum ++++ ketones according to the sticks, is that too much?
I’m aiming for 10% carbs, 65% fat and 25% protein, using the MyFitnessPal app - that seems to be the right ratios for keto according to my searches?
I noticed a rise after 100g prawns in a salad last night which I had to correct for. Would be about 10g protein, I think. I had an avocado in it too.
I use 80% fat, 15% protein and 5% total carbs. Not net as that’s how they act in my body. Your macros are ok but your carbs could be to high and most likely are if they’re net carbs vs total. I just do better with less carbs and more fat. Most real keto sites use 5% or 20 g or less per day. I use 20 or less total. Most of my carbs come from avocado, a few nuts and some veggies
Fat could be upped a bit to 75-80% and protein lowered a bit. Most people only need 40-60 bra or 4-6 oz. I eat about 5 oz per day divided into my meals through the day. In the ABSENSE of carbs our body turns protein into bg via gluconeogenisis which isn’t why we have to bolus for about 50%.
In the US a 5 oz avocado has 12 total carbs and 9 fibers. So in the UK they’re counted as 3. My body says 12. That being said they are magical for me when I eat them with protein. The fat and fiber in the avo slows the protein and the protein slows the carbs. I eat some with every meal, never a whole one at once.
100 g prawns would be about 21g protein. The average of most protein is 7g per oz ( 28.3) Did you have some additional fat on the salad ? I have to bolus for lettuce. Sounds ridiculous. The SIZE of the meal matters too. Our stomachs are about the sizen of our fists and everytime we distend our stomachs our bs will rise. This is why I don’t eat salads. I eat either some raw low carb veg or some steamed asparagus, a few brussel sprouts or some broccoli. I make some in the morning and graze on them with each meal. I like them cold and dipped in mayo. Dinner is usually warm broc. In the morning I have a piece of deli turkey or chicken with 1/4 avo smashed in and wrapped in lettuce. Lunch is 2 oz protein and 2 oz avo with a few veg. Dinner same as lunch. Olives or nuts if snacks are needed. At the momonet I’m dairy free but you could have some cheese. I tend to eat the same macros at every meal at each time of day because then I know my dose and I don’t get many meter surprises. So if you want your same salad, just find the dose for it. And I don’t mean it has to always be prawns, just 100g. Btw, I can’t eat 100g of protein without having to split my bolus. If I don’t split it I would go low then high.
Are you doing this for bg or weight or both?
The premise of keto is keep carbs and protein low enough to get and stay in ketosis. Then eat fat until satisfied to make up the calories. For me there has to be enough fat in the meal ( avocado) or I’ll get very hungry. All carbs make me hungry. Especially salads. I so better with heavier veggies.
As far as keto sticks, I haven’t used them for many years but I don’t remember ever being really dark. Mostly in the middle. Too many variables with them. Time of day, last meal, activity, hydration etc which is why I stopped. If the color is light it could mean you’re well hydrated or exercised and burned through your ketones.
Hope this helps. I am not you and you are not me but the above is what I found works for me. They’re just things to think about and tinker with
