Lose weight by achieving higher ketone levels

Do you want to lose weight? Here’s number 16 of my 18 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, eating only when hungry, measuring progress wisely, being persistent, avoiding fruit, beer and artificial sweeteners, review your medications, stressing less and sleeping more, eating less dairy and nut products, stocking up on vitamins and minerals, using intermittent fasting and finally, exercising smart.

This is number sixteen:

16. Achieve higher ketone levels

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


We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out a controversial option: higher ketone levels. Why is it controversial? For most people, “low” or “higher” ketone levels don’t make a difference for health and weight loss, and in general we do not recommend shooting for a specific ketone level. However, for some people stalling at weight plateaus while on a low carb diet, trying to raise ketone levels may be of benefit.

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.1 This tends to cause you to want to consume less calories than you expend – without hunger – and lose weight.2 Several of the tips mentioned above are about fine-tuning your diet to better this effect.

Video course

How to Eat LCHF Video Course

Do you know exactly how to eat a low-carb and high fat diet (LCHF)? This is required for ketosis. If not the easiest way is watching this high quality 11-minute video course on how to eat LCHF, and the most important things to think about.

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Ketosis is a state at which the body has an extremely high fat-burning rate. Even the brain indirectly 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.3

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 likely not in your fat-burning zone.4
  • Between 0.5-3.0 mmol/L is nutritional ketosis. This is where you see the beneficial effects on weight and metabolic health. For most people, it won’t matter where in this range you fall
  • Around 1.5 – 3 mmol/L is the upper end of nutritional ketosis. If you have hit a weight loss stall without a clear reason, one possible intervention is to increase your ketone levels. Although there is no scientific support for this intervention, rare cases may see benefit.
  • Values of over 3 mmol/L aren’t necessary. That is, they will achieve neither better nor worse results than being at the 0.5-3 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: Higher ketone levels 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 higher ketone levels

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 0.4. Why?

The trick here is to avoid all obvious sourced of carbohydrate (sweets, bread, spaghetti, rice, potatoes), consider time restricted eating, and use fat as a lever for taste and satiety.

Sometimes adding MCT oil to your coffee or tea can help increase your ketone levels which may or may not resolve your stall. It may not be “magic” for everyone, but for some it may just do the trick.

If it doesn’t work

Having higher ketone levels 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 likely 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.

Also, consider signing up for our Weight loss for good program, free for Diet Doctor members!

Try it

Order a ketone meter online and start measuring. There are a few different models, the most popular one is probably the Precision Xtra ketone meter. Unfortunately these meters are all quite expensive to use, as the test strips can cost about $5 per test.

Here’s a complete package with everything you need to check your blood ketone levels.


Learn much more about ketogenic diets here:

A ketogenic diet for beginners

What is ketosis?

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

Read all the tips on the How to lose weight page.

Ready to lose the weight for good?

Our new 10-week program helps you lose weight in a healthy and sustainable way.

Sign up now!

A word of warning

If you have type 1 diabetes, you should not follow the above advice to purposefully increase your ketone levels – 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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  1. 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
  2. Zepp
    Sorry.. 0,5-1 gram a pound.. 1-2 gram a kilo!
  3. 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
  4. 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
  5. 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.

  6. 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!

  7. Denise white
    How do I up reregulate my ketolysis capability?
    Reply: #108
  8. 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!


  9. 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
  10. 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!

  11. Charles Attias
    Hoping someone can answer this about when to use a blood ketone test.

    Started ketogenic diet (under 30g carbs per day, and only green veggy carbs) about 4 weeks now.

    I wake up in the morning and do 1 hour on a nordic track, average at about 70% of my max heart rate, before eating anything. I drink some water, take a shower...and then measure my ketones via blood test.

    Should I be doing this test before my workout or does this workout make a difference? I would expect to be higher than the results.

    Only using this blood test 1 week now, but last few days in order are .4, 1.3, 1.2, 3, 1.3 and today 1.4

    I am aiming for between 1.5 to 3 as recommended...this is frustrating.

  12. zayar
    i have type2 DM for 2 years, i m overweight and my blood cholestrol level is high.i m taking atovarstatin. is it ok for me to go ketosis stage? please answer?
    Reply: #119
  13. Adrian Anderson
    Yeah, he's a doctor alright. NO real doctor would ever recommend you throw out an entire food group (Fruits) especially to replace it with vitamin pills. People want FAST weight loss in expense of long term health...despite the fact they didn't put on the weight overnight, they expect to lose it overnight. Yet he tells us to think long term.

    The hypothalamus controls longterm weight control. If you lose weight too fast it cannot adjust it's baseline normal value to the new weight and it swiftly upregulates hunger and other mechanisms to put you right back where you started, often heavier too. You NEED to lose the weight gradually to keep it off. I should know. I lose 70 pounds in four months...gained it all back. Then as part of my medical degree the pre-clinical medical biochemistry courses opened my eyes so much. Lost the weight PROPERLY and was optimal body weight and fat composition in 2007....today I still am!

    Fruit are your friends!

  14. Ralph
    I thought the food group was fruit AND VEGETABLES; vegetables being far better in terms of nutrients per calorie.
    I agree that vitamin pills aren't a good substitute for a bad diet.
    The reason most people regain weight is that they go back to eating how they did previously, and don't stay with their new habits. Eating sufficient natural protein and natural fat satiates the appetite, so you don't suffer the hunger you refer to; people still have to be cautious with regards to keeping healthy.
    When you studied biochemistry, did you ever question how efficiently people are able to utilise the calories in protein, fat, and carbohydrate? Are they equally as efficient at deriving calories from all of the macro-nutrients?
    When you learned that triglycerides were three fatty acids joined by a carbohydrate backbone, did you ever question why a high carbohydrate diet is recommended for weight loss when three times as many fat molecules are necessary to form a triglyceride? If a fatty acid contains 9 kcalories per gramme, that means 27 kcalories of fat are needed for every 4 kcalories of fat to make triglycerides, plus the necessary insulin to stimulate lipoprotein-lipase to store the fat.
    Modern fruit contains more sugar than fruit that our evolutionary ancestors had available. Usually people are advised to have a sensible amount. Type 2 diabetics should only have between 2 and 4 portions per day; mainstream advice from our local regional Head Diabetes Nurse.
    Were your eyes truly opened by your degree, or did you just believe everything you were taught?
  15. Ralph
    Sorry, that should have said 27 kcalories of fat are needed for every 4 kcalories of carbohydrate to make triglycerides
  16. Tammy Kling
    This is great information.

    I've written 7 health books with doctors and this blog is fantastic.

  17. Kathryn
    Hi, I have not found much information so I was hoping someone might point me to research that addresses my question below or have a hypothesis from their own experience.

    Question - will fasting morning ketones (in nutritional ketosis validated for 100+ days) be higher while losing weight vs in maintnance?

    Context - I have been testing my fasting blood ketones levels for 100+ days and have always been over 0.5 so I am in nutirtional ketosis. I am playing with decreasing calories by reducing fat (I keep my protein and carbs at absolute values (50-60 Grams protein; 10-15 grams carbs). I workout 3-4 times a week but I am not hard core lifting or anything of that nature so no HIIT.

    I have had fasting morning readings of 1.6 for the past 8 days , no variance which is odd (my evening levels are higher but due to dietary influence I use my fasting morning levels as my standard). I dropped my calories fairly low but not sure if I should expect higher than 1.6 to know I will lose rapidly or 1.6 is fine as in the optimal range and fasting.


    Reply: #118
  18. Zepp
    Well I can tell you one thing.. your keto value is not predicting how much weight you lose.. it predict that you eating less carbs or glukogenic substrates.. then your body need!

    I think.. that your value is good enough.. its in the optimal range for nutrial ketosis.

    And never ever think that this ketosis is a magicla thing.. or some perticaly vlue is magic.. its a hint.. a tool to check if one eating/doing somthing right or wrong.

    Becuse.. if one is on a ketogenic diet one should have elevated keton levels.. thats what it is.. and if one is one such diet.. or think one is.. there is something wrong if one cant measure elevated keton levels.

    And on top of that.. its almoste in the begining one get high elevetad keton levels, becuse after a time.. a half year/ a whole year.. ones body do get better to use less glucose and more fat.. whitout going thru ketosis.

    Soo.. high keton levels predict a high relyanse of glucose, starvation or excersice ketosis.

    And then.. try to measure your bodys ability to burn fat by betaoxidation directly.. its only done in scientific laboratorys.

    For moste people its better to up the protein and go for HIT!

  19. Tallie
    I start with lchf and pick up 5kg. I was wearing a size 4 and is size 6 now. Not nice because I beliefe in this. I read everything I could and it seems I do everything right. I love exercise and do between 5-10km every day. Jogging. It seems my fat % is also higher. I want to loose fat. Maybe I am eating too much.
    Reply: #121
  20. Zepp
    Must be.. or you gain muscles?

    I think you should logg in to one of those online food calculators to sort that out.

    I dont know wish english one that is good.. but I know that there is good ones that are free of charge.

    And dont overdo that eigter.. try put in some of your normal days.. and se how it looks?

    You know.. this is energy and nutrient dense food.. one is eating on side plates.. or fill the plate with green levy veggies.. for the rest.

  21. Dharia
    Dear friend, please take a moment to read this important information:

    Falun Dafa is spiritual cultivation practice for mind and body that is based on the principles of the Universe:

    真 Truthfulness
    善 Compassion
    忍 Forbearance

    Since 1999 it has been brutally persecuted by the CCP (Chinese Communist Party) in China. Practitioners are tortured in labor camps and even have organs harvested simply because of their faith. Millions practitioners died due to torture for the past more than 14 years of persecution.


  22. catagay
    weight lose is the second name of smart and this blog impressed me i am very satisfy and by my pleasure i am commenting such a informative blog.
  23. Mellisa
    I was on a ketosis diet 3 month ago trying to shed off 20 pounds,i'm a sprinter,,i took only 10grams of carbs twice a week and the rest was protein mostly from white meat,,,"chicken and fish"also did cheese and butter on th fat.i sticked to 1200 calories sometimes 1300.it took me 2 days to get into ketosis,,,i lost 12 pounds in 30days but when i lost that 12pounds,i got tired because i was not hyper active as before.infact i got lazy during training.so i added a few carbs and balanced my protein,,i've gained 7pounds back.i'm a sprinter.i do a lot of heavy lifting,running,cardio and endurance training.i dont like food that much but i mostly eat becoz i need all th energy i can get.Please help me out,,i need to lose the 20 pounds without gaining it back, when i start adding carbs after the diet.considering i'm an athlete and i need energy,how many protein calories should i take and should i take it slow on the heavy lifting and crossfit.i really need help because i am preparing for my international tournament in 3months time.please please if there is anyone kind enough to help me.i would be grateful.
    Reply: #125
  24. Zepp
    Well first of all.. if you cut carbs and not ad fat.. you are not on a diet.. you are starving.. thats not good at all for your healt or your endurance!

    The trick is to ad fat.. to be a fat burner.. and then one dont need that much carbs for energy anymore.

    And dont cout calories if you dont have any eating disturbance.. rely on your apetite.

    And this 1200-1300.. how much did you eat frome stored fat/muscles?

    One have to have a good fat burning capacity to burn fat so one lose weigt.. start there.. make your body a mean fat burning machine.. eat fat.

    You need aproximatly about 2 grams of protein/Kg a day.. 1 gram/pound a day!

    Proteins are not that much energy.. its more important as boulding stone for your muscles.

  25. Lee
    Just got the Nova Max Plus and the Nova ketone strips (green) and when i test my blood it says E-3. Any idea what's going on? I did email the Nova Max manufacturer as well, just wondering if anyone here has experience with this issue.


    Reply: #127
  26. Zepp
    It meens a faulty strip!

    Its an error message.


  27. Bobby
    I'd like some help please
    I desperately need to loose 10lbs I'm stuck and the weight isn't moving
    I normally take 1200 calories per day
    Low carb low fat and high protein fish eggs yoghurt (don't eat meat) and exercise for approx 25 mins daily
    For last 7 days I've reduced this to 550 calories to see if that would shift the weight I've gained but nothing!
    I bought a blood monitor and tested today - my ketone level is 8
    What should I do?
  28. Noni Jacobs
    Good morning, I have the Ketonix that measures ketones via your breath, I am however battling to get into optimal ketosis, do you have advice on how to kick start ketosis and maintain it?
    Reply: #130
  29. erdoke
    I'm not sure that healthy living is about chasing certain ketone body levels. The more I read about weight loss, the more I get confident that it is all about correcting a hormonal imbalance/disease that went off track mainly by prolonged poor eating habits (different stages of sugar poisoning). While going very low carb seems to be an efficient solution for weight loss and certainly cures most of the hormonal imbalances, long term health maintenance requires you to also repair the damaged gut microbiome. Mentioned sugar poisoning first changes the bacterial composition of the large intestines and it is one of the reasons why the low level inflammation develops. This way my conclusion is that ketosis might be an important measure during continued weight loss, but for weight and health maintenance inoculating your large intestines with the "normal" bacterial flora and feeding them the right meals is at least as important and may subsequently bring you in a state where ketosis is not continuous. I don't think it is a problem at all, as by this time your body can quickly adapt to these, otherwise small changes. Anyway, with the help of a flourishing gut microbiome the majority of amylase resistant oligo- and polysaccharides (including resistant starches) is converted into fatty acids (butyrate) and it is not sugars that gets absorbed after eating a green banana or some soaked beans.
    Therefore the main question is: What is your goal? Do you want to loose significant wait in a relatively short period or would you like to live a healthier life without significant weight loss involved?

    NB: In women a lowered carb Meditteranean diet is often more efficient for loosing weight than a LCHF one. It might easily be the case due to higher fiber intake.

  30. kathie
    Type 2 Diabetic, Following low carb, less than 15 for month now. Even on a Fat Fast for 3 days, still no go.
    Blood sugars are in 180-240 Can't get into Ketosis due to with glyconeogenisis (sp).
    How can I shut the Liver down? On Metformin for long time now.
    If I take insulin to get it down I get a small ketone later in the afternoon but nothing really.
    I'm not hungry like I was on low fat but it is hard to go for walks i.e like walking through sand.
    I think my pancreas is still churning out insulin in response to my high blood sugars and it just seems to make more fat storage. Macros are 73% fat, 22% Prot and 5% Carbs about 1100-1200 cals. BMR is suppose to be 1700 little activity.
    I'm all ears. thanks.
    Replies: #132, #133
  31. erdoke
    Check that protein both for amount and for type. Some amino acids are glucogenic, especially when consumed over your need. Rule of thumb is to eat as much protein in grams as your lean body weight is in kilograms. Example: If you are 55 kg (121 lb) when not overweight, limit your daily protein intake in the range of 50-60 g. Add more fat if hungry.
    Also limit dairy consumption to low whey containing varieties.
  32. Zepp
    Take this ketosis hype for what it is.. its more about healty people that cut most carbs.. and then there healty metabolisme do switch to ketosis.. its a sign for those that they got glucose defiency.. and ketones replace glucose!

    You are not healty.. you have a chronic disease.. typ 2 Diabetes.. dont evr think that your body do react like healty people!

    Its more about for you how much damage is done.. and whats could be reverted and how long time it takes.

    In the mean time.. go for that, that make you use less insulin by nedle.. I say that that how make you use less Insulin is the best diet for you.

    And after a time.. if your body do heal in some caseses.. it could be less after some months.

    Some of the damage is done by hyperinsulinemia.. others by steatosis in internal organs.. others to cirrosis in those organs.

    Steatosis can make your pancreas unable to react on your glucose levels.. and if its gone that long to cirrosis,, scar tissue dont provide anyting.. to a healty metabolisme.

    It could take years for those severly affected to first get rid of steatosis and then get new cells.. that could react and secret what it supose to secret!

    Its a longer way for many.. but go for that how make you use less medecine/insulin!

    If one have sever type 2 diabets.. one can think about it as if one got type 1.. they dont have insulin secretion.. and then its more about to eat and live that make one use less Insulin by needle and having a good fasting glucose and a good HBA1c.. for less insulin injected!

    Ketosis is only a sign.. not any that one can use as a healt parameter!

  33. Steve
    Need some advice. I've been in keto for almost 2 months. A few weeks ago, the blood test actually said "4.9", which is off the high end. No big deal on that. I've lost over 20 lbs. However, in the coming weeks, the blood test number has been dropping steadily all the way down to 0.8 - 0.9, and increased fat intake isn't restoring the number to the proper range. Insulin is coming into the picture somehow in small amounts. It's carb creep, pure and simple.

    However, I cannot figure out the most likely source. I really don't get many accidental carbs. It has to be one of the following:

    Swiss cheeze - package says < 1 carb per serving, but I have been eating 5 - 6 servings per day.
    Heavy Whipping Cream - ? No carbs, but I might be having 1.5 cups of that per day in my coffee.
    Saccarin? - 3 to 4 cups of coffee with saccarin in it in the form of SweetNLow 1 packet per cup.
    Pork Skins? - says zero carbs
    Plain baked fish - nothing whatsoever added

    Not sure what else it could be cause nothing else is new. Any ideas?

  34. Teresa
    Get rid of artificial sweeteners and try "bulletproof coffee" instead
  35. Steve
    Ok Teresa,

    That makes sense. Somehow the saccarin is causing insulin to come out. tsk tsk.

  36. Steve
    I just wanted to leave a followup post to confirm that, yes, it was the Sweet'N'Low that was doing it. Four packets per day for 4 days (16 total packets) took me from a reading of 2.6 to 0.8 and was gradually kicking me out. My body just couldn't keep up with it. Since I stopped, my reading has climbed back to 2.3.

    I suspect that all artificial sweeteners do this.


    Reply: #138
  37. Zepp
    Thanks for reporting back!

    Many reads and there are a lot of people that strugle out there.

    One thing one can remember is that cuting out sweeteners do no harm.. one dont need them.

  38. moria
    Question: I started LCHF 5 days ago I have not eaten a single carb or sugar. I have gained a pound. I bought ketone urine strip and I'm not in ketosis any suggestions? Thanks!
    Reply: #140
  39. Zepp
    There are carbs in everything.. even meat!

    You just started and there are still glucose in your body to use for energy.

    After some more days, they are in shortige, and then you start feeling those transitation side effects.

    One do differ in weight more then a pound frome day to day.. by natural causes.. drink a glas of water and you have gained 0,2 Kilo!

    Just go on.. if you get a smoth transitation to ketosis then you shall by happy.

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


  40. Kim
    I have done low carb diets years ago, and saw great results immediately. I'm now 43, and decided to try again. I got ketone strips and have been in the highest ketosis it would register for 4 days, and have only lost a pound. Is this normal? Should I expect 1.5 pounds a week? I know that's "healthy" weight loss, but my previous experience was faster. I haven't been tracking calories. Should I try eating less?
    Reply: #142
  41. Zepp
    Noe its very much to lose a pound in four days.. its probably mostly water.

    Go for a pound a week, thats very fast.. if its fat weight.

    You was probably younger that time?

  42. Kinda Haddad
    I would like to start this diet, however, I am vegetarian, can i still do that, also, not sure where I need to go or if I need to pay to start this diet.
    Reply: #144
  43. Zepp
    Its not about meat and butter.. its about low carb and som more fat.


    There are a lot of vegetarian low carb sites and bloogs.. just Google "Low carb vegetarian" and start reading!

    Its free of charge.

    And LCHF is about eating healty food.. moste of us is meateaters.. but its not nessecery to be.

    But if you eat eggs and dairys its easyer to get all your nutrients.

  44. Elaine
    been on strict keto diet for 6 weeks, haven't lost an ounce or an inch, the other reasons for being obese, what are they and what do i do about them?
    Reply: #146
  45. Zepp
    It took me three months befor anything happend!

    It was probably the mindshift that have to apear?

    Sudenly I didnt was that hungry anymore.. just eating twice a day.

    Reply: #147
  46. Elaine
    what kind of mindshift?
    Reply: #150
  47. Steve
    I had to get the blood test kit, and eat under 9 grams of carbs per day before I lost weight. Just following the diet with no feedback....its easy to fool yourself. I don't know how many of my friends did that, and after they did the test and checked, started saying things like "gee, I didn't know hot chocolate had carbs!" or something like that... lol....

    The other thing is artificial sweeteners and alcohol......Both of them throw me out of keto, (in contro to what others are saying about them.....) So I had to do cold turkey on both before I lost weight.

    In short, you just don't know until you get the test kit and measure. If the blood test says you aren't in keto, then you aren't. You can't just try what you think the diet is and expect that you aren't getting anything in there accidentally that might throw you out.

    Reply: #149
  48. Elaine
    Hi Steve, thanks for that, i have an organic hot chocolate that i use for ONE coconut oil drink later in the day, it has one gram of carb per tablespoon, but i don't have the money for the test kit as i'm on a dinky disability that is used up every month with the stuff of life....

    i do think that i will give up artificial sweeteners like you said tho.... i drink diet iced tea a couple times a day, i will switch to water

    i don't drink, so it's not that...

    but i have had an inkling to give up the aspartame

    9 carbs a day is going to be tough, as even my zucchini with dinner will probably break that

    i was talking to stephanie person and told her that i was eating 80% fat and 1200 calories a day, and she said 'THAT IS SOOOOOOO WRONG' but gave me no idea why it was wrong, it seems right from the books, maybe she thinks i'm under eating calorie wise, but i'm SUPER sedentary, so i don't think i am

    anyway, i will try and watch the carbs more and cut out aspartame, thanks so much for the post

  49. Zepp
    Listen to my body.. and understand the signaling!

    One is used to eat in a perticaly pattern and portions, feeling the same way.

    On a LCHF diet one have to get other habbits.. more sutable to this way of living.

    This way of eating works best on a demand feeding pattern.. IE eat only when you are hungry, eat no more then whats make you unhungry befor next planned meal.

    Ofcourse everYbody do have a social life.. some even got emploments that make one eating on a regular pattern.

    Then its needed to adjust for that and have some sort of portion control.. or bring ones own food!

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