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Have We Achieved Ketosis?
Our primary goal is to be in a state of ketosis. How do we know if we are in ketosis? One way to measure is by using ketone testing strips. This measures the concentration of ketones in your system. Ketones are produced by our liver when carbs are restricted. These are transported from the liver to other tissues where they can be reconverted by enzymes in the body to produce energy.
If you do opt for this approach as a guideline, a normal diet would produce ketone levels of under 0.5 mmol/l, however on a ketogenic diet we are aiming for 1.5 – 3.0 mmol/l for the optimal state of ketosis.
Over 5.0mmol/l is unnecessary and over 10.0 is unhealthy as we are at a risk of ketoacidosis. However within the first week as our body is adapting it can be normal to have levels over 3.0 mmol/l.
If testing is not possible or you prefer not to test, then an alternative measure is to go on the basis of how you feel:
If you are happy that you are in ketosis then we can move onto the next stage, otherwise try reducing your carb intake by 5g a day and review after 1 more week. If you wanted to eat more carbs, then you can try increasing your carb intake by 5g a day and see if you are still in ketosis after another week.
‘If you cannot measure it, you cannot improve it.’
William Thompson – Physicist
Monitoring
The first four weeks allows us to adjust to the diet, both psychologically and physically. By recording these changes (along with our nutritional intake), it allows us to adjust the diet to our needs. I would recommend recording the below for the first four weeks:
At the end of four weeks, review the data and look back at the changes you have made. You can then start to optimize our diet according to the results.
Optimizing
If you are satisfied that you have reached ketosis, then you know how many grams of carbs you need per day. This is now fixed and does not change!
You should also have a good idea of the amount of protein you require (based on your activity level). Again, this becomes fixed (within reason).
With our carb and protein intake being fixed, the only adjustments you need to make are calories coming from fat.
The next step is to begin adjusting the diet so you are making progress towards your goals. Most people have one of two goals, to be healthier or to lose fat. That is to remain the weight they currently are or to lose weight (in the form of fat).
If your goal is fat loss, then it is likely you will begin to make progress in the early stages of the diet. At some point you will likely plateau (weight, measurements do not change much), which is when we need to change the total calorie intake. Adjust the total number of calories by 200 per day across 2-3 weeks and then review your key figures (weight, pictures, body fat %, how you feel). If these are improving then stay on the new total numbers of calories.
Only adjust the calories coming from fat, leaving the intake of carbs and protein the same (assuming you are happy with them).
Once you reach a point you are happy with your weight, you will then attempt to maintain your current weight. Continue to consume the total number of calories you require to maintain your current weight.
Depending on your circumstances, you will likely reach a weight you are happy with between 2-6 months. After this period of time you will likely over the whole “diet” thing; counting calories, watching what you want stringently etc. I believe that once you have reached your maintenance weight, you can move to a more relaxed way of eating, which is covered in the next section.
Caution – Avoid severely limiting your calorie intake. Only reduce your calorie intake by 200 - 400 a week and never reduce your total calorie intake below 1200 for a woman and 1400 for a man.
