Lose Weight by Achieving Optimal Ketosis

Do you want to lose weight? Here’s number 14 of my 17 best tips. All of the published tips can be found on the How to Lose Weight page.

Before we get started, here’s a short recap of the tips so far: The first and most crucial piece of advice was to choose a low-carb diet. The next were eating when hungry, eating real food, measuring progress wisely, thinking long-term, avoiding fruit, alcohol and artificial sweeteners, review your medications, stressing less and sleeping more, eating less dairy and nut products, stocking up on vitamins and minerals and finally, exercise.

This is number fourteen:

14. Get into optimal ketosis

Warning: Not recommended for type 1 diabetics, see below.

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We’ve now arrived at tip number 14. If you’re still having trouble losing weight, despite following the 13 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again.

So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume less calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect.

How do you know you’re getting the maximum hormonal impact from your low-carb diet? You do that by achieving what’s known as “optimal ketosis”. 

Ketosis

Ketosis is a state at which the body has an extremely high fat-burning rate. Even the brain runs on fat, via ketone bodies. These are energy molecules in the blood (like blood sugar) which become fuel for our brains after being converted from fat by the liver.

To encourage ketone production, the amount of insulin in your bloodstream must be low. The lower your insulin, the higher your ketone production. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low – and therefore, that you’re enjoying the maximum effect of your low-carbohydrate diet. That’s what’s called optimal ketosis.

Measuring ketones

Today, there are reasonably-priced gadgets available for measuring ketone levels at home. One needle prick of the finger, and in just a few seconds you’ll know your blood ketone level.

Blood ketones are best measured on a fasted stomach in the morning (before breakfast, that is). Here are a few pointers on how to interpret the result:

  • Below 0.5 mmol/L is not considered “ketosis”. At this level, you’re far away from maximum fat-burning.
  • Between 0.5-1.5 mmol/L is light nutritional ketosis. You’ll be getting a good effect on your weight, but not optimal.
  • Around 1.5 – 3 mmol/L is what’s called optimal ketosis and is recommended for maximum weight loss.
  • Values of over 3 mmol/L aren’t neccessary. That is, they will achieve neither better nor worse results than being at the 1.5-3 level. Higher values can also sometimes mean that you’re not getting enough food. For type 1 diabetics, it can be caused by a severe lack of insulin, see below.

Ketones in urine

Ketone levels can also be measured in a more old-fashioned way, with urine test sticks (sold prescription-free in pharmacies or on Amazon). Ketone sticks give less reliable results for several reasons, and the above recommendations can’t be straightforwardly applied to them. They are, however, much cheaper.

My personal experience

Feel free to read my accounts of a two-month personal trial:

  1. Experiment: Optimal ketosis for weight loss and increased performance
  2. Four weeks of strict LCHF and ketone monitoring
  3. Final report: Two months of strict LCHF and ketone monitoring

Although I was quite happy with my weight before these trials, they resulted in a further loss of 4.5kgs (10 pounds) and 7cm (3 inches) around my waist – without additional exercise or even the slightest resemblance of hunger.

How to achieve optimal ketosis

Many who firmly believe they are eating a strict low-carb diet are surprised when they measure their blood ketones. They may be at around only 0.2 or 0.5 – quite far off from the sweet spot! Why?

The trick here is not only to avoid all obvious sourced of carbohydrate (sweets, bread, spaghetti, rice, potatoes), but also to be careful with your protein intake. If you eat large amounts of meat, eggs and the like, the excess protein will converted into glucose in the body. Large amounts of protein can also raise your insulin levels somewhat. This compromises optimal ketosis.

The secret to getting around this is usually to eat your fill with more fat. For example, if you have a bigger helping of herb butter to your steak, you might not feel like having a second steak, and instead feel satisfied after the first one.

A popular trick people use to ingest more fat is “fat coffee” (sometimes called “Magic Bullet Coffee” or MBC). It involves adding one tablespoon of butter and one tablespoon of coconut oil to your (morning) coffee, and requires a food blender for the right texture.

More fat in your food will fill you up more. This will ensure you eat less protein, and even less carbohydrate. Your insulin will drop and, hopefully, you’ll be able to reach optimal ketosis. And that’s when many a stubborn weight plateau is overcome.

If it doesn’t work

Being in optimal ketosis for a prolonged period of time (say, a month) will ensure that you experience the maximal hormonal effect from eating a low-carb diet. If this doesn’t result in noticeable weight loss, you can be certain that too many carbs are NOT part of your weight issue and not the obstacle to your weight loss. There are, in fact, other causes of obesity and being overweight. The next three tips in this series might help you.

Try it

Order a ketone meter online and start measuring. There are a few different models, take a look at this one and this one.

More

Watch my video interview with the American doctor Peter Attia, on a strictly ketogenic low-carbohydrate diet: Very Low Carb Performance

Read all the tips on the How to Lose Weight page.

A word of warning

If you have type 1 diabetes, you should not follow the above advice on optimal ketosis – it may be risky. If you have ketones in your blood at all, you must be sure that your blood sugar levels are normal. If they are, you’re in normal ketosis – just like the ketosis of healthy people who stick to a strict low carb diet.

High blood sugar levels coupled with high blood ketones, on the other hand, will mean that you have a pathologically low level of insulin – something non-diabetics do not suffer from. This can lead to ketoacidosis – a potentially life-threatening condition. If this happens, you’ll need to inject more insulin; if you’re at all unsure of what to do, contact a medical professional. Coveting really high blood ketones for weight control is not worth the risk for type 1 diabetics.

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110 Comments

Top Comment

  1. Ralph, Cleethorpes, UK
    Yes PC (10) that is simplistic. Good luck with that ;-)
    Read more →
1 2

All Comments

  1. rojer
    Diets are a con. Losing weight is not complicated: stop eating refined sugar, white flour, white rice and GM crops such as sweet corn. for more info. visit http://healthfoodxdrinks.com/
  2. Carol LaForest
    Help needed asap! Im on Metformin 2 x's a day. I want to do the low carb but scared of Ketosis. Please tell me how I can monitor my bs and my ketones so I can remain safe and lose weight.
    Reply: #53
  3. Zepp
    Well if you got a pancreas that works and excret insulin you dont need to be scared of acidos.. its type 1 that have those problems!

    And Metformin and LCHF says to be a good combination for type2!

    You know.. its insulin that regulate ketosis!

    And you can bye those glucose meters thats for type1, it can measure both blood sugar and ketones!

    Ketosis is when your body burns predominantly fat as fuel.. ketones replace a lot of glucose as fuel.. perticaly in your brain and heart!

  4. Fana
    Is there anything you can take(supplements) to aid going faster in ketosis and staying there?

    Read somewhere of AAKG powder

    Reply: #55
  5. Zepp
    Yes there is.. coconut oil!

    Use it to everything.. use it as coocking fat.. use it instead of cream in coffe!

  6. irishrose
    Help Please!!!!!!!!! Lost 25 kgs and now I am battling to lose the rest. Have stayed on same weight for over 3 weeks. Any suggestions.
    Reply: #57
  7. Zepp
    Let your body rest for some time.. conserv what you have achieved, and do anything to get relaxed!

    All evolution goes in steps.. wait a vail for next step.

  8. carolina
    i've been on protein shake diet for 4 months and I went from 128 pds to 114 pds, and not even knowing about this ketosis thing. but how many grs of protein per day would be good for a 5'6 woman? probably i'm consuming too much...
    Reply: #59
  9. Zepp
    Protein demands is 1-2 grams kilo a day.. or 0.5-1 a pound a day as mean!
  10. irishrose
    Thank you Zepp.
  11. irishrose
    I began this way of eating as a means to get rid of fat. Slowly as I have researched more and more its no longer a diet for me but a life style. Yes, I look and feel great but the rewards are so much more gratifying. I am shocked at how little I now eat compared to the old me. My coconut oil has become my very best friend and I never leave home without it. I am one of those lucky people who don't need to test my ketones all the time as my body has these raging fits of heat that washes over me, a sign i am in ketones. Almost like hot flushes. You have to be dedicated and there are no such things as cheat days. If you do then you will fall by the way side. Seen many friends try this life style only to give up and put on so much weight. Its all or nothing.
  12. carolina
    i'm kinda getting sick of protein shakes, but since I've been dealing with Eating Disorder since I was a child, i'm afraid that if I change my routine i'll just go back to starving and binging. anyone with a good starting plan? i'd appreciate your help. thanks. btw, i'd like to stay on my 110 - 114 pound level and i'm 5'6 tall.
    Reply: #63
  13. Zepp
    Im thinking about three static meals a day.. brekfast, lunch, dinner?

    Not that I have any eating disorder.. but planing is crucial for a healty eating!

    Its like a war.. first one have to come up with a strategy.. like normal eating patterns.. then one have to adapt tacktics to that.. like buying that food to make those 3 meals!

    Soo when one stand there in the shop one know, I need to buy food for say three days!

    And at home.. one have food for three days.. one only need to cook it.. and one cant change ones mind.. becuse one have alredy paid for the food!

  14. Monica
    I GIVE UP! I'VE WORKED so hard to being in "urine ketosis" I cannot afford them strips, I've looked and they are outrageiously high! I've been the last 3 weeks being in the pink to light purple daily. My carbs mostly under 30 and my protein around 65 and sometimes higher without realizing it but lately its even been as low as 25 a day.

    SUPER disappointed today when I weighed myself only to find the EXACT same weight after 3 weeks of so much fat! my calories around 2400 to 2600 fat intake around 230 fats and proteins around averating 25 to 65 with a couple slip ups days above 65 but not inteneded and my carbs mostly under 35 and they come from macadamia nuts and all natural nitrite free hotdogs that I've been eating and the heavy whip cream. I'm so upset and not even a pinch of fat lost because I did meausrements as well and they are exactly the same!!!! what the heck am I doing wrong???? I even did some CARDIO this last week! what the heck am I doing wrong???

    Reply: #65
  15. Zepp
    I thougt you did cardio and hevy weight lifting every day.. becuse of all the calories your apetite tell you to eat!?!?

    Or you missunderstand the whole thing.. high fat means.. high fat of your energy demand.. and if one is anormal person one have a buildt in calorie counter.. its only demand is that you eat what its designed for by the evolution!

    If you think they hade hot dogs and wipped cream in paleoliticum.. I can tell they didnt!

    Stick to whole, real food.. and cook all your meals by your self.. its the safest way, and moste nutrient.

    The moste comon on a LCHF diet is that apetite get lower.. or that one eat more seldome.. comon is 3-2 times a day.. nothing inbetwen, accept plain coffe or tea!

    And its strange you didnt put on weigt.. by all those calories?

    Or are you a very tall person with lot of muscles?

  16. Lisa
    Hi Monica,

    You are consuming too many calories even though you are low carb. I am low carb AND following weight watchers. If you are consuming 2400 calories but your body only needs 1700, you will stay static or gain. Watch out for nuts, they do have carbs and watch your veggies (choose low starch veggies). Being hungry on low carb is unusual unless you are doing very heavy exercise. If you are not exercising, drop your carb intake even lower (cut out or reduce the nuts and seeds), limit your dairy or switch to light almond milk, and still monitor calories. Limit protein to two or three 3 oz servings a day to keep calories under control.

    Best of luck!

  17. Jess
    Not sure why it dosnt work for me anymore many years ago I did the Adkins diet but only stuck to 25 carbs per day for almost a year . Lost 5st at the time life was good . A few years later I found out that the diet had had an effect on my gulbladder and I had to have that removed . Since then weight has crept back on . Many times I have tried to get my body back into ketosis but never works . Help suggestions please .
    Reply: #68
  18. Zepp
    If one eat that little carbs one is in ketosis.

    But when you are adapted you dont do more then you need.

  19. Jess
    The first time I did it at the start I was losing about 5lb a week no matter . I stuck to the same process again twice and only lost 3 lbs in 3months . That was with going to the gym 4nights a week . As you can understand It was very disheartening . I saw a nutritionist last year who said my body had stopped reacting to a low carb diet but every else I read it says it should work . So confused
    Reply: #70
  20. Zepp
    Ketosis is one thing.. weightloss another.. could be the same for some.. but not for everybody!

    First.. ketosis means that you eat less carbs then your bodys emediate demand for glucose.. its good for those that suffer of hyperinsulinemia!

    Second.. weightloss means that you eat less then you burns.

    There is no magical diets.. but a ketogenic diet for those that hyperinsulinemic is one way to reduce cravings for food and rely more on stored fat.

    And for those not medicaly hyperinsulinemic its a way to reduce overeating.. without any cravings.

  21. marli
    I have done the NO carb, high protein and lost 4 dress sizes in 4 months...since then I pick up nothing more than 5 - 7 kg yearly if I eat like a mad cow and chow down chocolates, carbs, pizza etc.
    IT takes me about 8 weeks to loose those kg again...and I am in Pre-menopause and have a thyroid problem..so it really works.
    Although it takes a toll on my liver - I drink DR A Vogel's gall and liver drops daily when I go on this diet again.
    and I do not exercise....makes me gain weight.. yes I know all the fat and muscle things but id rather be slim than have muscles and weight more. I use to do training 3 times a day, but after just doing the High prot. diet, I stopped all...

    But I must admit, I never cheat and I drink 3 litres or more water daily. Its more a mental way than a body way...

  22. Teresa
    Maybe someone can help me with my problems on the diet. I was 5'2" and 104 pounds and in decent shape when I started the diet, so it wasn't about weight loss for me, but rather I went on it because of what i had heard it could do to prevent alzheimer's which runs in my family. I was on the ketogenic diet for three months. Currently I am still very low carb, with only nuts, seeds and vegetables as my carbs. Absolutely no grains, potatoes, fruit or sugar of any kind. However, I had some major problems on the diet. Despite drinking massive amounts of water, I was constantly exhausted and I developed gallstones and kidney stones in that very short period of time. Any suggestions or ideas about why it affects me this way????
  23. marli
    Hi Teresa

    Remember that Protein only gets digested once its in you stomach - where as carbs starts in your mouth, so:
    My experience :
    You will be tired and needs to take in more vitamins as usual. I inject myself with Vit B12 weekly and B6 every second week and I take extra magnesium, calsium and potassium with my multivitamin. your body is taking all the fuel that it needs from your muscles and bones. I also gets cramps and a very tired, weak feeling in my muscles. what helps me is to take some form of carb and then go on with the diet...I put milk in my coffee every morning for a week..it seems to help?

    Also remember that your gallbladder and liver are working extra hard now. I also become sick with a high liver count, so I do a liver flush once in 2 months and I take Dr A Voggel's drops (Boldocynara)daily for a week on and then week off. it cleans the liver and gall bladder.
    Take note when you do eat stuff like not well cooked meat or Biltong (south Africa), the parasite count in them are very high and parasites reside in the liver.
    Kidneys - protein intake amounts to a higher acidic level in your body that no amount of water can dilute. Put some carbonate of soda in your first water in the morning (half teaspoon) its for the PH balance of your body.

    It seems that these issues are more in woman than men...we tend to have a more acidic level ...

  24. Teresa
    Thanks Marli, I wonder if oral doses of B12 and B6 will help as well. I have the same issues with you that when I exercise I gain weight...very odd considering that it helps everyone else lose weight!!
  25. marli
    Hi Teresa

    Oral will be nice but its a slower release...injection is in you immediately...

    I use to exercise 3 times a day...cardio, kickboxing and weight training at night..and I never lost the amount of weight I lost with the protein diet...
    BUT what I picked up of the diet is that my cellulite is more...so the moment I lose all the weight I want, I do some form of cardio...15mins stepper or so..not major...
    I also tend to gain weight in my legs more than any other place....guess some of us are just like that...

  26. Lydia
    I'm a type one diabetic who has followed this diet and actually found amazing results. I think the key thing was, that when I was taking regular injections - the ketosis was dangerous and I slipped into ketoacidosis... Once I was fully functioning with my new insulin pump and had taken multiple carb counting courses... The diet worked as well for me as anyone else, so long as I remained at my blood glucose range and also kept immensely well hydrated.
    I wouldn't say "Don't do this if you have type one", I would say, discuss with your nurse and if you have a fab HBA1C result, consider it with their help!
  27. Steve
    I have read a lot of comments here and feel that it should be highlighted that weightlos is a great thing, BUT if you are exercising or working hard, eating high proteins will add more muscle weight naturally, so many people who are measuring success by weightlos alone should take note, a pound of muscle is about a 1/4 of mass of fat.. muscle builds quickly with high protein diets, your fat is probably reducing, so stick to measuring your waist size for proof of fat loss. here is a picture http://peakfitnessandhealth.co.nz/fitness/why-we-use-muscle-in-the-wa...

    Just thought this might help a few of those who are worried.

  28. miracath
    I have been low carb now for about 9 months, & lost 15 - 20 lbs very quickly and then no loss now for about 6 months, even though I am still following very low carb consumption.

    I want to get a blood ketone monitor, but can't find one to buy in the UK. They all come from the U.S. with expensive postage & very expensive strips. Can anyone recommend a monitor that I can get in the UK please?

    Once I can make sure that I am in optimal ketosis then hopefully my weight will start to drop again, as I have about 60lbs more to lose.

    Reply: #98
  29. DebraLee
    I am trying to alkalinize my body more. Does ketisis make you more acidic?
    I read a comment earlier that confused me about it. I take apple cider vinegar for less acid.
    Reply: #80
  30. Zepp
    If you get alkalic or acidic.. then you dies!

    The only thing you can alkalise is your stomage acids.. but then your body stresses to make it acidic again.. for complete deamination, B12, Intrisic factor and full digestion.

    Overview of Acid-Base Balance

    http://www.merckmanuals.com/home/hormonal_and_metabolic_disorders/aci...

  31. chris
    I have a few questions 1. I'm thinking of doing 3 days of no crabs or 50g a day to get to ketosis is this a good idea. 2. can I continue working out I do kick boxing cross training 5 days a week 1hr. 3. once I get to ketosis can I add some carbs and maintain ketosis. 4 once I hit my weight goal how do I maintain it?
    Reply: #82
  32. Zepp
    Noe.. its not a good idea, you get tired and lack energy!

    You have to get thru transitation to upregulate fatoxidation, glukoneogenesis, ketosis, lipolysis, ketolysis and get more carnitine ensymes!

    It take its time.. make a smoth transitation.. if you want to excersice a lot in the meen time.

    After on lost the weight.. one goes on to eat the way that make the fat go away.

    You are probably in a bigger need of carbs then e sedentary person.. becuse you do a lot of anaerobic workouts.

    But you never need to eat more of those then you need.. let say 100 grams a day.. in high excersise.

    One eat more carbs those days one is excersising and low carb on other days.

    But if you are well trained you probably alredy have a good fatoxidation capasity.. so you get a faster transitation.

    If you need a fast weigthloss you need to burn fat and keep muscles.. then you need to have a calori reduction, a high fatoxidation, and high protein intake.

    Its what body builders calls keto deff!

    Here some advices frome the coach!

    http://ironaddicts.com/forums/showthread.php?t=19002

    And here some sciens about ketos and sports.

    http://eatingacademy.com/category/sports-and-nutrition

  33. Mike from L.A.
    I sure hope this prototype goes into production:
    http://www.iop.org/news/13/jul/page_60652.html

    From the link:

    The portable, pocket-sized sensor, produced by a group of researchers in Japan, works by measuring increased levels of acetone on the breath – a good indicator of when the body has begun to break down fat.

    The device has been presented today, 25 July, in IOP Publishing’s Journal of Breath Research.

    Acetone is primarily produced in the blood when fat is broken down; however, it is also expelled through tiny sacs, called alveoli, in the lungs during exhalation and is therefore present in exhaled breath.

    This new device, which is capable of detecting acetone concentrations in the range of 0.2 to 50 parts-per-million, is just 10 cm long, weighs 125 g and requires two AA batteries to operate.

    Developed by a group of researchers from NTT DOCOMO Research Laboratories, the device consists of a pressure sensor to detect the exhaled breath and two types of semiconductor-based gas sensors to detect acetone.

    After a user blows into the device, the acetone concentration levels can be calculated and sent to a smartphone, either by Bluetooth or a cable, within 10 seconds.

  34. Jam
    Besides the coffee/butter/coconut oil (I do not like it at all) what else can I do to get more fat and not add carbs or protein? I use heavy whipping cream in my coffee in the morning and I eat avocados but I'm lost at what else I can do.
    Reply: #85
  35. Zepp
    The bulk of fat is in your food.. if you chose full fat foods, like meat, fish, eggs and so on.

    Egg.. 60 E% fat.. minced meat, salmon, sardines, herring, the same

    Bacon and pork slices up to 85 E% fat.

    Fry in butter/ghee/lard/coconut oil and sprinkle some olive oil on your veggies!

    And to that you use dairys to your meals and coocking.

    The lesser fat.. the more fatty sauces.

  36. Skye
    I am sitting here in tears because I literally and physically tried everything under the sun to lose weight and not one pound has left my body. I was checked for any thyroid issues and all those tests came back negative. I do weights, I do cardio, I do p90x (to the best of my ability) yet the wide waist is still there. I can get my legs tone, I can get my arms tone but my gut and that scale has not changed one single bit. I honestly don't know what to do. I haven't left my house in over a year. To go from the Army's Fitness Team to this-I'm just lost. I'm 5'3 and 150 pounds. It happened after my son died and I just haven't found an answer. I don't eat horribly, to be honest, sometimes I don't eat at all or very little. When I do I try to eat clean, salad, chicken breast, shrimp, things with little or no carbs and good clean fat or protein. I'm lost. I'm simply lost.
  37. Teresa
    Hi Skye, you have been through a lot of stress both physically and emotionally. Physically you really push yourself with the workouts, and I can't even begin to imagine the emotional stress of losing your son! i was wondering if you are on any medications which could possibly make it difficult to lose weight. I'm thinking that a lot of yoga and meditation might by something to consider and give yourself a break from the heavy duty workouts. I find my body reacts to intense workouts by putting on weight. When I am more gentle with myself and switch to walking and yoga, the weight comes off. I don't know you but I wish I could give you a big hug and support you in reaching your goal! (())
  38. Skye
    Thank you Teresa. I pretty much walked all of last winter and the summer previous. On the treadmill at a 10 incline. It showed calorie loss on the treadmill but no weight loss. I literally can't seem to figure it out. I have the yoga dvd's and I've tried it, I just can't concentrate enough to do yoga or meditation. Thank you for the message. Thanks a lot, really. I appreciate it.
  39. Jau Poon
    FYI MCT Oil works far better than coconut oil. Coconut oil is good but MCT is 5 times more concentrated and can help get you into ketosis quite quickly.
  40. Deon
    Sitting at a hotel eating breakfast with a colleague who didnt order toast because of this low carb diet thing. So we had a chat and he went into detail about the sugar levels, insulan, low carbs, ketosis - the whole shebang and pointed me to this website.

    I had a read and thought I'd give it a try:

    Mon - 89.2 Kg
    Tue - 88.4 Kg
    Wed - 88.2 Kg
    Thu - 86.3 Kg
    Fri - 85.8 Kg

    Total loss in literally 4 days = 3.4 Kg = 7.5 Pounds

    OK I did excercise everyday and my diet was less than 10g of carbs per day in total (including drinks) and to be honest it was very small portions throughout the day rather than full meals as well but I cant believe the results - Will stick to it for one more week and then introduce carbs back into my diet slowly - This is awesome !!!

    Reply: #91
  41. Zepp
    Make it last a month or three at least, for full benefits!

    "Keto-adaptation: what it is and how to adjust"

    http://www.ketotic.org/2012/05/keto-adaptation-what-it-is-and-how-to....

  42. lchf
    Lchf diet do not work for the fatty cells around the belly and the chest for example. I am with this diet 2 years for now. I cant clean my fatty cells. Yes i am 1.80 meters high, 81 kg. but i have too much fatty cells. I see them, they look like little balls under my skin. Give me advice please? I check my ketosis and is about 2./checked with stripes/
    Reply: #93
  43. Zepp
    Well then.. you have the same condition as me!

    Theys say.. you got a smaller face.. I dont like to hear that.. becuse my belly is still there!

    Belly fat.. or abdominal/visceral fat is often stress fat.. its hormones that desides where to store fat!

    Soo.. I know this.. how do I make/live a less stressfull life then.. if you got any tips I would be graetful!

  44. Lisa
    1) i checked values of: MCT oil, Coconut oil, Olive oil etc
    They are all basically the same so why is coconut oil deemed the magic serum here?
    2) if your going to be eating high amounts of fats in your diet you are going to be adding a lot of extra calories. I dont see how LCHF is in anyway helpful for losing weight.

    Am I missing the point ?

    Reply: #95
  45. Zepp
    Coconut oil is mostly MCT, our body dont like to store it, much goes directly to the liver and there much converts to keton boddys!

    Its not a lot of fat.. its that fat should be high of your energy demand!

    I dont think anybody advice that one shoul eat more then ones energy demand?

  46. Simon
    @Skye having read your background I would want to know whether you have checked to see if you're metabolically challenged because of all the stress and that's why you're not losing the weight.

    If I were in your shoes (and I have been) I would lay off the exercise at the moment and look more towards the diet to start with, find out what your BMR is supposed to be, look at your daily calorie intake and the amount of carbs you consume on a daily basis. I would also look at the amount of water you take on board, ideally in a keto diet you want to be taking onboard 2litres of water a day, that's water, not juice, soda etc.

    I would then start looking at your exercise, don't do too much in the week, do a mix of weights and cardio and ensure you give yourself enough time to recover between sessions, too much exercise can lead to an increase in cortisol (the stress hormone) and this coupled with your mental stress could well be the reason why you're not losing weight.

    The Keto diet does work but you may well need to take a step back and approach it from a different angle now, be strong and you will succeed.

  47. lchf
    Forget about counting calories. This is not true. Think about quantity. When we put inside 100gr. carbs, how much insulin the body need to have to use all of them? That is the logic. If the body cant convert all the carbs, there are two options, first the body store as fat, or excrement out of the body.
  48. siubhan
    A Freestyle Optium Xceed is a blood glucose meter which also measures blood ketones. You can get one online like from this site

    http://www.chemistdirect.co.uk/freestyle-optium-blood-glucose-meter/p...

    Test strips either from ebay or

    http://www.bhrdirect.co.uk/shop/freestyle-optium-xceed-ketone-test-st...

  49. Denise White
    Hello, I want to start by saying how good I feel this time on doing LCHF. I have tried in the past with regret. I was doing it full bore, only to feel terrible, low carb flu. So I did a lot of research and added vitamins. I am always researching and learning more and more everyday. I will keep this as a lifestyle, I just feel so dang good!! At first I was doing something similar to Monica and eating way to much resulting in losing nothing. So I fixed that and then didn't get enough fat so I fell out of Ketosis. My question is I am 5'8 and weigh an embarrassing 195 lbs how many grams of fat should I eat a day to keep me in my "sweet spot". Thank you for this page it's very informative Denise
    Reply: #101
  50. mmathapelo
    Please help me I need to loose weight
  51. Zepp
    You should go for your proteins first.. its essentiall and about 0,5-1 grams/kilo a day.. then you need some veggies.. and the rest is fat.. up to your energy demand!

    Energy demand fluctuates that much individualy so one cant tell.. one have to try it out.

    And as you get more adapted to fat.. your ketosis get lower.. and your fat burning gets higer.. without going thru ketosis.

    Reply: #102
  52. Zepp
    Sorry.. 0,5-1 gram a pound.. 1-2 gram a kilo!
  53. Denise white
    Hey Zepp, ok so I have not bought the meter yet but I will ASAP, but I have been doing the strips because that's what I can afford right now. I realize they aren't as good but it's better then nothing. Anyhow about 7 days maybe 8 they went from being very purple to just barely. I thought that this was my body was falling out of Ketosis. Probably not the case right? I also wanted to say thank you for this site. It's very nice to have somewhere to go for good information that is also free wow. Thanks again Denise
    Reply: #105
  54. Denise white
    I should have mentioned that my body goes into Ketosis pretty fast usually the end of the second day of LCHF it turns purple. But I do exercise I walk 5 miles a day and would like to lift weight but not sure if I should. I want to lose this weight so badly but don't want to slow down the process. Is it ok to do both walking and weight training 3x a week? When I get to my goal I will send in pictures of my results. Thanks again Denise
    Reply: #106
  55. Zepp
    The only thing you have to do.. counting anything is counting carbs.. if those is low.. you are in ketosis.. low or high.. and its free of charge!

    Becuse.. if one eats litle carbs its get less then your emediate demand of glucose.. then your body need to switch to use fat as predominante fuel.

    Your body probably switched to take glucose frome glycogen depoes.. and when this geting lower you get bad feelings and have to upregulate your ketolysis capability.

  56. Zepp
    Its okey to do excersice.. but one should listen to ones bodys signaling in transitation!

    Becuse.. you can force your body to use more glucose by cortisol and adrenaline!

    Dont overdo anything.. make attention on your body signaling!

  57. Denise white
    How do I up reregulate my ketolysis capability?
    Reply: #108
  58. Zepp
    You eats a ketogenic diet for a long time.. then your ketolysis enzyms get uppregulated!

    And one have different amounts of those in different tissues!

    Moste is in your brain, heart and not that much in your muscles!

    But as your muscles are a big part of your body they use a lot of keton bodies anyway!

    http://www.ketotic.org/2012/05/keto-adaptation-what-it-is-and-how-to....

  59. Denise white
    Hello Zepp, one more question, then hopefully I will be ok. I went out and bought a glucose meter today I wanted to be 100% sure I was in the "sweet spot" but what it did was confuse me. The readings are not like .5 or 1.5 they are more like, 80 on me after I ate, and 100 on my husband. So what am I doing wrong? The gadget measures your blood sugar, same thing right? Anyhow I would appreciate your advice. Thank you Denise
    Reply: #110
  60. Zepp
    You always have blood sugar in your blood.. and it goes more stable on a ketogenic diet!

    70-140 is in normal range.. the higher values after a meal whit carbs.

    One have different values for glukos and keton bodies.

    If you got the right gadget, you can by ketone sticks to it.

    Soo.. if you are in a high keto state.. you still got normal blood sugar.

    A value betwen 80 and 100 is often a fasting state for carb eaters.. and on a ketogenic diet.

    I altso bought one.. but it hurts in my fingers and I did recon that it was in normal range and variated of normal causes!

    Soo I qiut!

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