tag:blogger.com,1999:blog-4839697656674262294.post3748166714721104975..comments2024-03-19T05:18:49.316-06:00Comments on Kickin' Carb Clutter: Kicked Out of Ketosis? The Truth about Ketone Testing StripsVickie Ewellhttp://www.blogger.com/profile/09933461203986015406noreply@blogger.comBlogger48125tag:blogger.com,1999:blog-4839697656674262294.post-14355979650093512082023-07-14T05:24:57.303-06:002023-07-14T05:24:57.303-06:00Many people have had good success with combining k...Many people have had good success with combining keto with intermittent fasting. However, maintaining (stalls) and extremely slow weight loss is usually about the amount of fat and calories you're eating. Intermittent fasting helps you eat fewer calories. But, it doesn't work for me so I'm not an expert on fasting.<br />Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-21259610549340056102023-07-13T13:36:46.360-06:002023-07-13T13:36:46.360-06:00My story: The first time I did keto, I did so very...My story: The first time I did keto, I did so very strictly, for 7 months, walked 3-7 miles, 5x a week, and lost a total of 12#. My clothes fit a little better, but nothing major. Then, a couple of years ago, I did intermittent fasting, not watching what I ate, and lost 30# in about 7 months. The last year I've not cared, have eaten anything and everything at anytime, and got up to 190#. This time, I started keto again, and am 100% sugar free, but have only lost 5 pounds in the last 45 days. I've been reading and wondering if I need to do keto/Atkins along with intermittent fasting. (I have just recently been diagnosed with Type 2) Do you think that combining low carb with intemittent fasting would be beneficial?Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-60031546565199902692019-09-12T10:06:10.269-06:002019-09-12T10:06:10.269-06:00You're welcome. Experimenting is key.You're welcome. Experimenting is key.Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-61291393818820599762019-09-11T15:05:50.290-06:002019-09-11T15:05:50.290-06:00Thank you so much for your helpful input! i will t...Thank you so much for your helpful input! i will try to get more protein in as i was scared to consume too much... (as for the intensity of my workouts) i try to keep my heart rate 170-190 for 30-40 mins that way i know im on burning fat mode. Maybe my body is stressed by there workouts and i should have more rest days.<br /><br />Thank you!Michellehttps://www.blogger.com/profile/14688959682600219976noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-4383513152247931362019-09-11T12:10:21.540-06:002019-09-11T12:10:21.540-06:00Hi Michelle. Going one week without any weight los...Hi Michelle. Going one week without any weight loss is quite common. You won't lose weight every single week. Plus, a cheat day this early in the game can be interpreted by the body as carbs are available. In that case, the body will start to store water. <br /><br />Working out depends on the intensity and whether your body is seeing your workouts and diet as stressful.<br /><br />I ran your stats through the keto calculator to see how close you are and I got this:<br /><br />1442 calories (20 percent deficit)<br />91 grams of protein<br />20 net carbs<br />111 grams of fat (69 percent)<br /><br />Keep in mind that percentages are not a good way to keep track of where you are. Protein given is the least amount that you should eat to maintain muscle mass. It's not a goal.<br /><br />Similarly, fat isn't a goal either. 111 grams is the most that you should eat. It's fine to eat less.<br /><br />Getting to the point of fat adaption takes awhile for most people. What that looks like is very similar to what you saw in yourself. After a cheat, the body goes right back to fat burning.<br />Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-22353027329406700592019-09-11T11:34:56.066-06:002019-09-11T11:34:56.066-06:00Hi! very informative article! as i have been depen...Hi! very informative article! as i have been depending on those strips a lot. I have been on keto for a little over 3 weeks and lost bout 8.5lbs so far. i had a cheat day due to my best friends baby shower and i got back into "ketosis" according to the strips 1.5 days after cheat. Does that cheat day reset my 3 weeks to make my body fat efficent? i work out 4-6 days a week and its always intense cardio.. usually 4 mile run, elliptical or stair master. i seem to be stuck on the same weight for a week now (actually gained 2 lbs) should i lower my calorie intake? i stay at 1400-1500 cal but with the exercise my calories would be around 900-1200 a day. or should i reduce my fat intake that stays at 70-75% this morning my strip urine was tan, but i was just knocked out of ketosis on Saturday (5 days ago) due to the cheat day.<br />Female<br />190 lbs<br />5'8 <br />29 years old<br /><br />Thank you!Michellehttps://www.blogger.com/profile/14688959682600219976noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-33314650107559124872019-01-07T09:12:06.873-07:002019-01-07T09:12:06.873-07:00How did you do the second time around? Are you ver...How did you do the second time around? Are you very active? The amount of ketones in the blood doesn't tell the whole story, especially if your blood glucose is in the normal range. 20 percent body fat is pretty low for a female. The body is going to be very protective of its fat stores at that point.Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-72028502517173580812018-12-13T01:04:02.929-07:002018-12-13T01:04:02.929-07:00If you wants to buy ketone test kit, then visit Be...If you wants to buy <a href="https://bestketonetest.com/collections/keto-mojo/products/ketonian-international-kit-save-on-shipping" rel="nofollow">ketone test kit</a>, then visit <a href="https://bestketonetest.com/" rel="nofollow">Best Ketone Test</a>Best Ketonehttps://www.blogger.com/profile/09895354232044119267noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-38117558878499022902018-08-28T16:43:34.844-06:002018-08-28T16:43:34.844-06:00Very informative! What I don't understand is t...Very informative! What I don't understand is that I seemed to get kicked out easily by protein (not a whole bunch either). I am a female with 20%bf 135lb and whenever I eat like a beef patty with a couple of slices of bacon, cheese, i have a blood ketone rating of .2 and have cravings. Did keto last year for 7 months, lost muscle and actually gained a few pounds of fat. I always struggled to maintain anything more than .3-.4 in blood ketone levels. Am I just that sensitive to protein/insulin? Normal blood sugar is around 80-85. I just started keto up again about a week ago, and am worried that i won't maintain nutritional ketosis for me to achieve the benefits. Anonymoushttps://www.blogger.com/profile/17043998540233537982noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-70910404504913561312018-04-18T11:46:22.655-06:002018-04-18T11:46:22.655-06:00I went and looked at a Zumba video, so I could see...I went and looked at a Zumba video, so I could see what your wife is doing, and it looks fine. Not overly intense at all, so I'm thinking that it's just her body being overly protective. It definitely is a trial and error thing. Once you both become fat adapted, it will be easier to tweak things. Phinney is definately the one to listen to. Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-79173008981197364852018-04-18T08:11:01.462-06:002018-04-18T08:11:01.462-06:00Thank you for the response. I have convinced my w...Thank you for the response. I have convinced my wife(because of your reply and some research from Dr. Phinney) to just stick with it. I have also convinced her to stay away from the scales, or at least limit the scales to once a week. In my case my training intensity is something I have always done, I play a lot of sports and I am too darn competitive to not train like an Olympic hopeful. I am considering adding a few carbs, more like a targeted keto, or maybe cyclical keto. With that said I am actually down 6 pounds from when we started 8 days ago and it definetly looks like I have lost some fat, especially in my face and abdominals...so its working for me. I dont think keto is a long term thing for me, but judging by my results I am inclined to stick with it. Keto really is a trial and error thing. My biggest fear is to lose muscle mass (which can occur rapidly if your body thinks it is starving), so I have a hard time keeping the calories up. I need about 3000 calories a day to maintain, but I don't always feel hungry which makes that a difficult goal to meet. So what I am doing is basically going calorie deficient for 5 days (about 500), and then I eat like a starving hyena for a day, and get the right amount of calories for a day, and then back to a deficit. Just to let you know, I have never been a huge carb eater. Keep up the good work, solid information is hard to find.tom faberhttps://www.blogger.com/profile/15942141204621738540noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-89472578333271742242018-04-16T17:51:11.553-06:002018-04-16T17:51:11.553-06:00The first 5 to 8 pounds lost on keto is just water...The first 5 to 8 pounds lost on keto is just water and glycogen. Not body fat. It takes a full week or so before the body begins to burn fatty acids for fuel, and another 4 to 6 weeks for the body to become proficient in doing that. I generally recommend that folks give the diet a 4 to 6 week trial before deciding if it's sustainable, or not.<br /><br />Intense exercise when mixed with low carb does some wacky things. Low carb is using the starvation pathway, so too much exercise or exercise that is too intense "can" cause the body to fight fat loss.<br /><br />There's a lot of water retention that happens, which can mask fat loss, as well. In addition, intense exercise burns ketones, since glucose isn't available. When that happens, there are no ketones to throw off into the urine. Your body is using them.<br /><br />Gaining weight after exercise is very common. Exercise causes water retention. Plus, the body needs lot of protein (1 to 1.5 grams of protein per pound of lean body mass) and will store water to help with muscle-tear repair.<br /><br />If the intensity is too strong, some people don't lose body fat on keto at all because their metabolism tanks. Intense exercise uses glucose and ketones. However, the only way to know if it's simple water retention or stress is to give the diet a little bit of time to work.<br /><br />Keto was designed for those with insulin resistance. But it works well for those with eating disorders and excess hunger/cravings as well. <br /><br />Past dieting history matters. If your wife is not new to dieting, then body will already have a multitude of defenses against losing weight it can pull out and use. This is the situation I'm in right now. I've been low carb for a few weeks again now and haven't lost a single pound. Sometimes, it's just a waiting game.<br /><br />And other times, it's because you're eating too many calories. I think that's what's wrong with my own stalled weight. While low carb sets the body up to burn fat, you have to eat less fat than the body needs or it will not have a reason to go into your fat stores. If you're guys are doing 80 percent fat, that's maintenance. Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-41582321883076117022018-04-16T05:45:21.547-06:002018-04-16T05:45:21.547-06:00Hello Vickie,
I think this article is very inform...Hello Vickie, <br />I think this article is very informative, but I have a problem...well actually my wife has a problem. We both started the keto diet one week ago. Using the urine strips we both had readings in the 1 to 3 area. My wife teaches Zumba and I work out every day in some fashion. My workouts are generally high intensity interval style training as well as jump and power training. Over the course of the week I lost 4 pounds and my wife lost 3 pounds. The problem with both of us, but more with her is that my wife was down about 8lbs on Saturday morning, we played in a volleyball tournament on Saturday as well. So when my wife weighed herself this morning she was down 3.2 lbs on the week, but up almost 5lbs from Saturday. She is now completely distraught and of course has lost he belief in the keto diet. Her ketones in the urine are also negative now and she has barely eaten any carbs what so ever...in fact I dont think she has been getting more than 20g a day. A little background might help. My wife is 53, when she was in her very early 20's she was skinny but obsessed with being or staying skinny, she became a cross between anorexic and bolemic, in fact she was once admitted to the hospital for it. My wife teaches zumba 6 times a week for an hour...she has also been a "carbie" for as long as I have known her, so a low/no carb diet is tough for her. This past week she has been picture perfect as far as carbs go and she has lost the weight I mentioned above. What is freaking her out is the fact that she was down 8lbs 2 days ago and she is now up 5( from 2 days ago but still down 3.5 on the week) and her ketones have disappeared. I dont know what to tell her, hoping you can help. I too am down 4 lbs on the week but up 1lb since since Saturday (2 days ago). Do you have any suggestions that I might be able to help her feel better...neither of us understand the diet really well.tom faberhttps://www.blogger.com/profile/15942141204621738540noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-60247259073383227452018-03-26T14:08:01.830-06:002018-03-26T14:08:01.830-06:00Sucralose is fine unless you're sensitive to i...Sucralose is fine unless you're sensitive to it. The blood testing strips will be much more accurate after you've become fat adapted, about 6 to 12 weeks in. I've always been a heavy protein eater and it never messed with my own weight losses. Fats is actually how you dial in your calories.Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-73443021174516776552018-03-23T19:04:56.018-06:002018-03-23T19:04:56.018-06:00Thanks for this article! Glad I came across it as ...Thanks for this article! Glad I came across it as it's answered a lot of questions I've had about the urine strips and blood tests. I've been three weeks strong and definitely noticed a difference in my energy at and after work. I do still struggle with eating too much protein over the fats. I love meat, all types from fish to pork lol! <br /><br />Every time I've tested blood, the highest I've seen was .3 and the urine sticks pink/slightly darker which was discouraging until I learned a lot from your article. <br /><br />One question though about sucralose. I love me my white can monster energy drinks. They say zero carbs and sugar, but I know sucralose is a sugar. What are your thoughts on consuming sucralose? Jonhttps://www.blogger.com/profile/05790780539816035405noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-2849435491780530692018-02-22T07:31:58.598-07:002018-02-22T07:31:58.598-07:00Instructed by WHO? Who told you to eat 75 percent ...Instructed by WHO? Who told you to eat 75 percent of your calories as fat? The ratio for Atkins is 60 to 65.Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-54996125462956026472018-02-18T20:06:11.403-07:002018-02-18T20:06:11.403-07:00so I have been maintaining at 72 to 75 fat macro p...so I have been maintaining at 72 to 75 fat macro per day as instructed, but you are saying the fat should be less..much less?<br />Anonymoushttps://www.blogger.com/profile/02763826113729848169noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-47184197661178429692018-02-13T11:03:04.608-07:002018-02-13T11:03:04.608-07:00When you move to maintenance, when done correctly,...When you move to maintenance, when done correctly, the strips shouldn't show very many ketones. The body should be using them all. If you're only eating every other day, then I can see why you need the high calories. Good job! I love to hear success stories!Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-33194586113204843522018-02-12T23:33:49.757-07:002018-02-12T23:33:49.757-07:00I've been on a low carb diet now for 6 weeks. ...I've been on a low carb diet now for 6 weeks. I lost 15kg in that time and am now at my goal weight of 88kg. I am now eating my maintainence calories(6000) for those 2 days in only one eating window(maybe 4 hrs) every 2nd day. Yes that is a lot of food! My strips are now showing pretty clear but I am certain that I am 100% fat adapted. Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-14140361587558512852018-02-12T09:14:01.150-07:002018-02-12T09:14:01.150-07:00According to Dr. Phinney, 75 to 80% fat is "m...According to Dr. Phinney, 75 to 80% fat is "maintenance," and not for weight loss. To lose weight, you have to eat less fat than your body needs, so it will be forced to pull it out of storage. There is a LOT of confusion within the low-carb community about fat intake. That 75 to 80% figure was originally recommended for endurance athletes. Not dieters.<br /><br />The urine strips only show the amount of ketones your body is throwing away. They don't show how many you are using throughout the day.Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-87024907973660247832018-02-09T18:43:06.916-07:002018-02-09T18:43:06.916-07:00Hello, I’ve been on the keto diet for about 3 mont...Hello, I’ve been on the keto diet for about 3 months. I lost 12 lbs in the first month and felt great. However, I’m now gaining weight. My fat is consistently 75-80% of my calories and protein 20-25 protein and carbs are consistently below 15. My urine test strips are showing no ketones...what could be stalling my wight loss and actually causing a gain??? I’m 51 yrs old and weigh 258, so it’s not like I don’t have fat to burn!Anonymoushttps://www.blogger.com/profile/14082750018561632394noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-15512554764673622332018-02-07T10:25:30.883-07:002018-02-07T10:25:30.883-07:00Hi Irridia,
Losing 8 pounds your first month is a ...Hi Irridia,<br />Losing 8 pounds your first month is a great achievement! Nice to hear you're being so successful! Some people see better fasting glucose numbers if they eat a small protein snack before going to bed. Exercise definitely uses ketones if it's intense enough, so nothing to worry about. It's my understanding that metformin works by cutting down on gluconeogenesis in the liver, so it won't interfere with becoming fat adapted at all. Your carb intake is fine. The average low carber eats about 35, so you're doing great! I only recommend ketone blood meters for those who have seriously stalled for a long time and haven't been able to figure out why. So, I'd wait, if I were you and just give the diet time to do its work.Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-60540449013711120082018-02-05T16:56:27.992-07:002018-02-05T16:56:27.992-07:00I'm heading into week 4, I'm down 8.2 lbs ...I'm heading into week 4, I'm down 8.2 lbs and my biggest fat areas are dimpled and squishy. I'm a very well controlled type 2 Diabetic. My A1C Averages out to 6.0 over the last several years with the highest having been 6.1. <br /><br />In general, my BG is between 80 and 90 throughout the day, but no matter what I do (until going low carb) my fasting BG has been between 140 and 160 pretty consistently throughout the years. <br /><br />Since beginning this WOE my highest reading has been 128 and I'm pretty sure that was mostly related to not getting enough water over the last couple of days (I think that was from a food related illness and nausea). I have hit as low as 104 a couple of days. <br /><br />My urine test strips have been pretty consistently in the Medium range. I mostly feel pretty good and definitely less brain foggy.<br /><br />I'm 57 and my exercise consists mostly of some form of HIIT though I want to move back into weightlifting soon. The lightest results I've had were after a 3 hr very intense belly dance workshop. <br /><br />I assumed that was probably from using more keytones than I was wasting. I pretty consistently have nasty breath and when I use the bathroom my urine is pretty obnoxious too. <br /><br />Is that more indicative of waste? Oh also I'm on 1000mg/bid Metformin and I wonder how that factors into becoming fat adapted. <br /><br />Mostly I'm under my calorie limit and between 68 and 72% dietary fat. I occasionally eat over 20g of net carbs, but it's pretty consistently under 40g and no more than 25g total if I am over (there have been a couple of times I was closer to 40, but I tend to hover between 22 and 25). Do you think that is good enough to hit the fat adaptation mark or do I need to try to tighten it up further? <br /><br />I am considering getting a keytone blood monitor (dual), but do you think it is worthwhile based on the fact that it doesn't measure the stuff the brain uses for fuel? TIA!!!irridiahttps://www.blogger.com/profile/00182951122395773922noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-27575022536420560452018-01-15T09:30:34.981-07:002018-01-15T09:30:34.981-07:00Thanks.Thanks.Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.comtag:blogger.com,1999:blog-4839697656674262294.post-48441066410983529832018-01-15T09:29:46.542-07:002018-01-15T09:29:46.542-07:00If the keto sticks are going negative due to an in...If the keto sticks are going negative due to an increase in physical activity, that means you are fat adapted. That's the perfect state to be in as far as low carb goes. It means the body is burning fats for energy 'proficiently,' which is what you want to happen. If you were not fat adapted, the sticks would not have gone negative on you. The most reliable way to test is by using a blood ketone meter, but that will still show a drop in ketones since you're using them. Vickie Ewellhttps://www.blogger.com/profile/09933461203986015406noreply@blogger.com