Keto Confusion

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Keto Confusion


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Old 05-01-2013, 16:36   #1
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I know I should know this by now, but I'm a bit confused as to the macros percentages for optimal ketosis. I have yet to buy a proper Keto-meter, so I've just been going by what I've read.

There are some who say that the percentages of Fat to Protein to Carbs should be 60-30-10, others 70-20-10, still others 80-15-5, and some 85-10-5. I have done all of the above at one time or another and my fairly inaccurate ketostix from my local store do indicate that I have trace to moderate ketones. I know that until I can purchase a proper meter, it's all just a guessing game as to the extent I am in ketosis, however, with the simple tools I have, what percentage works for you all?

My blood sugars, since I've come back to LCHF have been rather good. I'm usually in the 80s and 90s with the occasional rise up to 100 and the occasional dip into the 60s. I know that by next week (Week 4 for me) it will generally be in the 70s and 80s, and the week after that probably consistently in the 70s with the occasional 80s... I hope this helps. Ah, yes, I'm on Metformin, 1000mg twice a day and I still have about 12 to 15 pounds more that I want to lose-and am having the toughest time doing so this time around.

Ah, one more thing.. The reason I have a fairly good idea as to what my BGs will do from week to week is because I had been playing Russian roulette with my diet .. Having really bad off plan days where my BGs could climb above 300 and still show trace ketones on my ketostix. And then repeat the whole 30 days all over again, etc. Yeah, I corrected that problem, which is probably why I'm alive today to ask you these questions. Oiy.

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Old 05-01-2013, 16:42   #2
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Ketogenic Diet Resource

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Old 05-01-2013, 16:55   #3
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Yes, ok.. I went there. It's a confusing site and I only have my little phone for Internet connection for now.

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Old 05-01-2013, 16:58   #4
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I am eating 80 - 90% kcal from fat ... does that help?

keeping in mind 4 g protein or carb are equivalent to 9 fat, calorically.

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Old 05-01-2013, 17:17   #5
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I am eating 80 - 90% kcal from fat ... does that help?

keeping in mind 4 g protein or carb are equivalent to 9 fat, calorically.
So, is that how much it takes you to enter optimally into ketosis. I really want to feel the benefits of ketosis, not just blood sugar, but more energy and clarity. I still feel sluggish, hungry, tired, ... and protein starved -- having the hardest time cutting back on the protein, and i always wind up with 30 to 35% of protein, so I decrease fats by half a gram for each gram of protein i go over to compensate. This increases my BGs more than I like. I just want to feel better and I'm having a bit of a hard time this last week. Sorry.

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Old 05-01-2013, 17:22   #6
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subbing! i'd like to learn too.

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Old 05-01-2013, 17:24   #7
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It varies. Some people say as low as 70% fat. I do not want to pay for a blood ketone meter and strips so I do not know -- hence the even higher number ...

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Old 05-01-2013, 17:53   #8
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It will also depend if you are losing weight and the timing and amount you eat at a time. If your losing weight your own fat will contribute to the percentage if you keep your carbs low and protein moderate. If you give time between meals and don't eat all your carbohydrates at a time it will help ketosis.

If you are doing well then don't worry so much about a fixed percentage it can be different to different people. Depending on their insulin resistance, carbohydrate response, etc. Try just to keep in mind fat is your friend, protein in moderation also depending how much you exercise and carbs have to be very limited.

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Old 05-01-2013, 19:16   #9
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It will also depend if you are losing weight and the timing and amount you eat at a time. If your losing weight your own fat will contribute to the percentage if you keep your carbs low and protein moderate. If you give time between meals and don't eat all your carbohydrates at a time it will help ketosis.

If you are doing well then don't worry so much about a fixed percentage it can be different to different people. Depending on their insulin resistance, carbohydrate response, etc. Try just to keep in mind fat is your friend, protein in moderation also depending how much you exercise and carbs have to be very limited.
Thanks for that! My weight loss has stalled! And I'm having the worst trouble keeping my calories down this time around. Usually, I need to keep them around 1100 to lose.. I had been managing 1200 with some 1500 days.. But, today I just lost it and had over 2200! 75% Fat, 20% Protein, 5%Carbs. Ugh! I don't understand why I'm so hungry. Most people on here in Ketosis say they are rarely hungry.. And, usually, it takes me 5 weeks to get control. I'm frustrated and I was wondering whether my percentages were wrong. I'm exhausted and I'm going to take a big hit to my BGs in an hour.

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Old 05-01-2013, 19:29   #10
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My weight loss has stalled! And I'm having the worst trouble keeping my calories down this time around. Usually, I need to keep them around 1100 to lose.. I had been managing 1200 with some 1500 days.. But, today I just lost it and had over 2200! 75% Fat, 20% Protein, 5%Carbs. Ugh! I don't understand why I'm so hungry. Most people on here in Ketosis say they are rarely hungry.. And, usually, it takes me 5 weeks to get control. I'm frustrated and I was wondering whether my percentages were wrong. I'm exhausted and I'm going to take a big hit to my BGs in an hour.
Are the 1100 calories what you used to do with a low-fat diet? If you are eatin high-fat, this would be really very low calories and you may be stalling because your body is going into starvation mode.

Most people here in ketosis eat way more calories, mostly fat, than you have been. Exhaustion may be coming from not eating enough.

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