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Am I in ketosis

Commented on November 15, 2013
Created November 15, 2013 at 8:29 AM

I am curious I have been on low carbs for 2 days this is my 3rd I have ketone breath and urine does that mean I'm in ketosis? also have head aches and sometimes I feel a little warmer than usual. I am worried about my protien intake I don't want it to kick me out suggestion or thoughts?

Be157308a0438e382b88d9db4c12ab30

on November 15, 2013
at 04:54 PM

A ketogenic diet is usually around 3:1 or 4:1 fat calories to combined carb and protein calories. So between 75% to 80% of your intake should be fat, 67% would make it difficult to remain in ketosis since it is at the borderline, you got the protein and carbs right the first time, don't change them just add more fat. This calculator should help you out a lot in making the determination: http://keto-calculator.ankerl.com/

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 09:59 AM

4 pastured eggs does the trick for me with a tablespoon of organic grass-fed ghee. After that, I'm pretty egged out, but ready to do it again the next day. (At this rate I burn through 2 carts of eggs a wk.) I usually eat it with a spinach/chard/romaine salad with a bunch of organic olive oil and organic vinaigrette, maybe some carrots on the side. (Lately, I'm digging the purple carrots.)

Sometimes, this doesn't have enough carbs for me and I'll have some organic banana chips with it (lots of organic coconut oil on them.)

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 09:53 AM

No prob. Should the keto-thing not work out, I would really suggest going in this direction instead. (Sisson has great info too.)

"the diet works out to about 3/4 plant foods, 1/4 animal foods. By calories, it works out to about 600 carb calories, primarily from starches; around 300 protein calories; and fats supply a majority (50-60%) of daily calories." (~800-1200+ fat calories)

8135bd67f4aedcc2d28cd94ce297bffb

on November 15, 2013
at 09:50 AM

How many eggs do you average a day

8135bd67f4aedcc2d28cd94ce297bffb

on November 15, 2013
at 09:49 AM

Thanks so much for help great insight never found this much good info on articles

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 09:45 AM

I wouldn't really try to supplement the sodium either, just something to keep an eye on if you start to think that might be an issue. 1/4 tablespoon is a strange measurement, haha.

I like to just throw soy sauce on stuff. (Might be because of Japanese heritage.) Fish sauce is good salty stuff.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 09:37 AM

I tend to look at fats as this lipid nutrient sponge. Almost a waste to just eat it by itself for pure fuel. I like to get all the veggies glistening with goodness and take my vitamin d and k2 with it. I tend to try to avoid heavy carbs with heavy fats as I practice just low-carb, but it's probably more about the greater macro overview than the small combinational stuff.

It might be important to remember that a gram of fat is 2.25x the caloric energy as protein/carbs.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 09:35 AM

There's a little debate on how to most optimally stack your fats. In general, you just want to watch the omega 6 and try to get at least a qtr. as much omega 3. Then make up the MUFAS / SFAS how you see fit. If you go coconut oil / butter, you're going to get more from SFA. If you go nuts and fruit extracts, it'll go MUFA. As long as everything is of the highest quality, it should work out. Most animal fats seem to have a little more MUFA than SFA, so it might be beneficial to mirror that in your intake, I dunno. Yeah, they count.

8135bd67f4aedcc2d28cd94ce297bffb

on November 15, 2013
at 09:32 AM

I am eating 6-8 eggs a day I hear 1/4 table spoon is good to put in water not sure

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 09:01 AM

You're likely just feeling bad because your body isn't fat-adapted, there's no carbs for fuel, and the calories from the protein and fats you are giving it are half what the average person needs just to maintain.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 08:58 AM

Potassium you generally don't want to supplement. Mg (if it's in oxide or citrate) is semi-useless. Your hard-boiled eggs probably don't have enough salt (and I doubt you're eating enough of them.) How many eggs are we talking? (I just ate 4 at 1am as a snack, haha.)

Rather than fat-bombs, I'd go olive oil drenched salads, butter rolled meats, and coconut oil drinks if you're into them. Ideally, you don't want to compromise nutritious food for fatty food. Eating just fat isn't very balanced. Add some avocado!

8135bd67f4aedcc2d28cd94ce297bffb

on November 15, 2013
at 08:56 AM

Ok 160 grams of fat hm ok thanks so much for help

8135bd67f4aedcc2d28cd94ce297bffb

on November 15, 2013
at 08:54 AM

Thinking about fat bombs

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 08:38 AM

25-30g carbs (100cal) / 60g protein (240cal) / 80g fat (720cal) ? That's enough to get you through lunch...

If I ate that, I would lose a lb almost every 3 days and hit some major catabolism.

Are you watching your electrolytes? (how much sodium, potassium, magnesium do you get?)

To answer your question, you're in ketosis.

Try doubling up to 50g carbs (9.4%) / 120g protein (22.6%) / 160g fat (67.9%) and see if that doesn't feel better.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 08:38 AM

20-35g carbs / 80g fat / 60g protein? That's enough to get your through breakfast...

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6 Answers

0
8135bd67f4aedcc2d28cd94ce297bffb

on November 15, 2013
at 09:29 AM

One last thing do sat fats count and other fats

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 09:35 AM

There's a little debate on how to most optimally stack your fats. In general, you just want to watch the omega 6 and try to get at least a qtr. as much omega 3. Then make up the MUFAS / SFAS how you see fit. If you go coconut oil / butter, you're going to get more from SFA. If you go nuts and fruit extracts, it'll go MUFA. As long as everything is of the highest quality, it should work out. Most animal fats seem to have a little more MUFA than SFA, so it might be beneficial to mirror that in your intake, I dunno. Yeah, they count.

8135bd67f4aedcc2d28cd94ce297bffb

on November 15, 2013
at 09:49 AM

Thanks so much for help great insight never found this much good info on articles

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 09:37 AM

I tend to look at fats as this lipid nutrient sponge. Almost a waste to just eat it by itself for pure fuel. I like to get all the veggies glistening with goodness and take my vitamin d and k2 with it. I tend to try to avoid heavy carbs with heavy fats as I practice just low-carb, but it's probably more about the greater macro overview than the small combinational stuff.

It might be important to remember that a gram of fat is 2.25x the caloric energy as protein/carbs.

0
8135bd67f4aedcc2d28cd94ce297bffb

on November 15, 2013
at 08:53 AM

I eat salt on hard boiled eggs and I think i need to eat more fat magnisuim 400mg daily capsule and potassium is 200 mg capsule I believe yeas drinking lots of water

8135bd67f4aedcc2d28cd94ce297bffb

on November 15, 2013
at 09:32 AM

I am eating 6-8 eggs a day I hear 1/4 table spoon is good to put in water not sure

8135bd67f4aedcc2d28cd94ce297bffb

on November 15, 2013
at 09:50 AM

How many eggs do you average a day

8135bd67f4aedcc2d28cd94ce297bffb

on November 15, 2013
at 08:54 AM

Thinking about fat bombs

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 08:58 AM

Potassium you generally don't want to supplement. Mg (if it's in oxide or citrate) is semi-useless. Your hard-boiled eggs probably don't have enough salt (and I doubt you're eating enough of them.) How many eggs are we talking? (I just ate 4 at 1am as a snack, haha.)

Rather than fat-bombs, I'd go olive oil drenched salads, butter rolled meats, and coconut oil drinks if you're into them. Ideally, you don't want to compromise nutritious food for fatty food. Eating just fat isn't very balanced. Add some avocado!

0
8135bd67f4aedcc2d28cd94ce297bffb

on November 15, 2013
at 08:38 AM

What to do about headaches and hyperthyroid? 25-30 grams carbs 80 grams fat and 60 grams protien

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 08:38 AM

25-30g carbs (100cal) / 60g protein (240cal) / 80g fat (720cal) ? That's enough to get you through lunch...

If I ate that, I would lose a lb almost every 3 days and hit some major catabolism.

Are you watching your electrolytes? (how much sodium, potassium, magnesium do you get?)

To answer your question, you're in ketosis.

Try doubling up to 50g carbs (9.4%) / 120g protein (22.6%) / 160g fat (67.9%) and see if that doesn't feel better.

Be157308a0438e382b88d9db4c12ab30

on November 15, 2013
at 04:54 PM

A ketogenic diet is usually around 3:1 or 4:1 fat calories to combined carb and protein calories. So between 75% to 80% of your intake should be fat, 67% would make it difficult to remain in ketosis since it is at the borderline, you got the protein and carbs right the first time, don't change them just add more fat. This calculator should help you out a lot in making the determination: http://keto-calculator.ankerl.com/

8135bd67f4aedcc2d28cd94ce297bffb

on November 15, 2013
at 08:56 AM

Ok 160 grams of fat hm ok thanks so much for help

0
8135bd67f4aedcc2d28cd94ce297bffb

on November 15, 2013
at 08:34 AM

Carbs between 20-35 fats 80 grams and protein is 60 grams

0
8135bd67f4aedcc2d28cd94ce297bffb

on November 15, 2013
at 08:33 AM

Carbs between 20-35 fats 80 grams and protein is 60 grams

0
Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 08:30 AM

How many g of carbs / fats / protein are you eating? That would answer the question.

(Headaches and hyperthyroid are not good signs of being in ketosis.)

Cf08ad26759fdd206a2c9f9385080a57

(995)

on November 15, 2013
at 08:38 AM

20-35g carbs / 80g fat / 60g protein? That's enough to get your through breakfast...

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