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Still trying for optimal ketosis

vxrich

vxrich

Well-Known Member
Messages
207
Location
Staffs
Type of diabetes
Type 1
Treatment type
Pump
Hi all. I'm having trouble getting into optimal ketosis levels. I've been recording my daily intakes over the last week and they are <30g carbs, 200g fat and 120g protein.
My ketone reading in the morning is normally 0.5 but will almost certainly rise to around 2.0 once I've been for a run/ride etc and then will slowly drop. I've seen the ketosis chart and it looks like I only go into optimal ketosis once I've exercised whereas from what I've read some people stay in optimal ketosis throughout the day.
Over the last few months I've played around with intake levels ie less protein etc but seem to stay at the same ketone levels. Has anyone else been in this position? If so what did you do to up your ketone levels please?
Ta
 
I'm not testing to that degree myself, but I've read of people using fat bombs like macadamia nuts, cream cheese, coconut oil, bulletproof coffee, etc. One of the best things is meant to be MCT oil - some people use that instead of coconut oil in their bulletproof coffee. The main thing to watch with it is increasing dosage very slowly or risk a health condition called "disaster pants" ;)
 
Just start with a teaspoon in your coffee for a few days. I am now up to 2/3 tblsp in mine - 3 coffees not all at once. It can give you an upset stomach but it didn't take me long to get used to it. It makes the coffee so creamy. I don't use the butter tho, just add a splosh of cream.
 
I'm already on 2 bulletproof coffees a day with butter, cream and coconut oil. Love them but still not getting ketone levels that I'd expect
 
vxrich said:
I'm already on 2 bulletproof coffees a day with butter, cream and coconut oil. Love them but still not getting ketone levels that I'd expect
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You're on quite high protein. You could try dropping that a bit to see if it helps your ketosis.

My macros are 5% Carbs, 15% Protein, 80% Fat. My ketones just now are 3.8mmol.
 
Hi Robert. I've tried reducing my protein a few weeks ago but still the same. I exercise twice a day so have worked out 120g is the minimum amount I should be eating?
 
vxrich said:
Hi Robert. I've tried reducing my protein a few weeks ago but still the same. I exercise twice a day so have worked out 120g is the minimum amount I should be eating?
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Fair enough. Did you up you fat intake? Sounds like you are still getting energy from GNG. You get ketones from burning fat.
 
Robert, yes upped my fat intake quite a lot. Tim200s my calories are around 2750 a day. I don't quite understand why I get readings of 2 after exercise tho. Does this mean I'm burning fat whilst exercising and using GNG when fasting or during recovery?
 
Well just checked again and level is 1.0 which is fine. Training in a mo so levels will definitely rise then. Cheers for your help fellas
 
4s pretty high! What have you generally been doing before going that high?
 
I seem to be higher at weekends. I have no idea why... less stressed, less glycogen dumps?

All I have had today is 2 coffees with good slugs of double cream, otherwise I have just been chilling :)
 
And how much protein dya reckon you have? I think I'm going to half my protein and go from there? I've just noticed the expiry date on my test strips too... July 2013! Doubt it'd make a difference but will get some new ones this week
 
@robert72 one thing I don't understand and hope you can answer is: if I'm eating 120g of protein per day, I'm effectively eating 60g of carbs GNG (that's what I'd bolus for over a day) so with the actual carbs that I eat plus the protein that's upwards of 90g carbs? Or is this the wrong way to work it out? I've also just worked out that I'm probably eating more than 120g protein due to the amount of cheese that I'm getting through. I actually think I'm addicted to it! It's actually got 23g protein per 100g. A lot higher than I'd accounted for!
 
I wouldn't include glucose from GNG to describe my carb intake, but that's not to say you shouldn't bolus for it where necessary. I seem to be able to eat some protein for lunch but i don't need to bolus for it, whereas I do at dinnertime.

It might be worth using something like myfitnesspal to track you daily intake of carbs, protein and fat. Also worth keeping record of insulin, BGs and exercise so you can keep track of what affects you and how.
 
@robert72 I've just installed myfitness app... Brilliant thank you! Exactly what I need! Just entered my meals for today and I'm bang on with fat and carbs and as expected my protein is up... by 16%. Enough to keep me out of optimal ketosis I expect?
 
vxrich said:
@robert72 I've just installed myfitness app... Brilliant thank you! Exactly what I need! Just entered my meals for today and I'm bang on with fat and carbs and as expected my protein is up... by 16%. Enough to keep me out of optimal ketosis I expect?
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It would be worth tweaking to see
 
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