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    Some Noob Keto Questions

    So I've been doing cut and bulk since 2011 but this is the 1st time I'm trying Keto. All I've done before are a much more simpler CICO.
    I am reading on one of the pinned thread A Guide to Ketosis and its really informative.

    Past/Background
    • I'm 5'9" and 44 yrs old and have always maintained my weight for years between 160-165 lbs (14-16%) when I'm actively measuring my calories and working out and been like this until October of 2018.
    • Moved to a new place in Oct 2018 and been busy with work and travel so no calorie counting and regular workout, gained weight up to 183 lbs and now probably about 25% bf.
    • Dec 2017, diagnosed as borderline diabetic with 7.8 A1C, so changed my diet even more to less carbs. I haven't been taking sugar for years unless its coming from fruits.
    • Mar 2018, came back for checkup and A1C is down to 7.1. So I continued my diet and workout until Oct 2018 but didn't get a chance to measure my sugar level again and then I got off the rails.
    • A week ago, finally transferred to a new PCP and was diagnosed with an 8.2 A1C and 215 cholesterol and my doc is giving me a prescription for Metformin. Said fuk that and I'll bring it down without meds.

    Present
    • So decided I'll do Keto and started on Sat, 7/27. I am targeting 500 cal deficit with it.
    • I went back to working out in end of June but was actually dirty bulking until before I went for a checkup.

    Questions
    • From the pinned, recommended macro is 5/35/60 (CPF). For my 1st 2 days, I am getting 18/33/48 on Sat and 9/27/64 CPF on Sunday. Is there a wiggle room on the recommended macro? Lets say if I continue with about 10/30/60? Will this still bring me to ketosis?
    • I am preparing and weighing my meals myself and mostly eating veggies, nuts, fish and meat for that 2 days and still can't limit my carbs to 25g. I know its just my portioning. But just curious if there is a wiggle room in the macro for keto. I am confident I can always be on a 500 cal deficit or more.

    Thanks in advance everyone!
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    I've been on keto for about 2+ weeks, and from what I gather it's relatively important to try to keep carbs down at all costs. There are substitutes for common foods that contain carbs like heavy cream instead of milk, and fruit choices that are low in carbs such as berries and kiwis instead of apples and oranges. If protein goes over it's not too terrible, especially if you're working out. Some meat choices to swing toward higher fat are 80/20 ground beef which is a deceptively fatty meat (about 50/50 in terms of grams fat and protein. Olive oil in salad (and olives!) are handy ways to increase fat in the diet. There are some cheeses that are almost totally fat as well.
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    Thanks^

    Is there a max in carbs%? From some posts that I read, some are targeting 5-10% carbs so does that mean 10% will still put me on ketosis as long as I have at least 60% in fats?
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    Originally Posted by jinda628 View Post
    Thanks^

    Is there a max in carbs%? From some posts that I read, some are targeting 5-10% carbs so does that mean 10% will still put me on ketosis as long as I have at least 60% in fats?
    That's nonsense. The amount of fat makes no difference. Ideally keep your net carbs below ±30 gram. Some people might be able to stay in ketosis with higher amount of carbs.
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    Originally Posted by Mrpb View Post
    That's nonsense. The amount of fat makes no difference. Ideally keep your net carbs below ±30 gram. Some people might be able to stay in ketosis with higher amount of carbs.
    I see. I think I'm getting to it. Just need to explore more food combination that will not yield too much carbs. I have no other source of carbs aside from the green veggies as described in the stickies. I guess I just need to lessen the quantity to stay below 30g.

    Thanks.
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    Originally Posted by jinda628 View Post
    I see. I think I'm getting to it. Just need to explore more food combination that will not yield too much carbs. I have no other source of carbs aside from the green veggies as described in the stickies. I guess I just need to lessen the quantity to stay below 30g.

    Thanks.
    You know fat loss only depends on being in a calorie deficit right?

    What the specific number of carbs is doesn't matter for fat loss.
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    Originally Posted by Mrpb View Post
    You know fat loss only depends on being in a calorie deficit right?

    What the specific number of carbs is doesn't matter for fat loss.
    Yes, my question is not really for fatloss. I know I need to be on a deficit for that.
    I'm more concern about what exactly triggers ketosis. That's why my question is more about what the exact carb % range is.
    I'm trying to limit mine to 5% as explained in the stickies but I saw some post saying they are targeting 10%.

    Like I said, my deficit is on point, I'm always at least 500 cals below my daily and some days it even higher. But I want to make sure I'm doing the macros right to get into ketosis.
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    Max in carbs is no more than 20 net carbs until you are fat adapted. Then you can always play around and see how many you can have before you get kicked out of ketosis.
    Protein is 1 gram per lean body mass. The rest is fat.
    I keto.... I squat..... I deadlift...... I press...
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    Originally Posted by Doug55 View Post
    Max in carbs is no more than 20 net carbs until you are fat adapted. Then you can always play around and see how many you can have before you get kicked out of ketosis.
    Protein is 1 gram per lean body mass. The rest is fat.
    What do you mean by net carbs? Is this 20g or 20%? What is net? Is it just plainly the total carb intake?
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    Originally Posted by jinda628 View Post
    That's why my question is more about what the exact carb % range is.
    I already told you that in post #4.

    Net carbs is carbs minus fiber.
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    Originally Posted by Mrpb View Post
    I already told you that in post #4.

    Net carbs is carbs minus fiber.
    This. All the time I only look at carbs as a whole. Didn't realize fiber from carbs doesn't count. Thanks.
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    Include Coconut Oil in Your Diet
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    I bought a Keto Testing Strip to check if I'm really in ketosis since I don't really experience a lot of signs except for ocassional strong smell on my urine.
    My strip color strongly matched the encircled one below:
    Spoiler!

    So the question now is, are there meanings to those values? Is it OK that I'm at the max or should I be in the middle?

    Originally Posted by DBC00P View Post
    Include Coconut Oil in Your Diet
    I don't have coconut oil but I have coconut milk. I use olive oil instead or butter for cooking.
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    Keto test strips are known to be inaccurate. If you want to know the level of ketones in your blood you need a blood meter.
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    Originally Posted by Mrpb View Post
    Keto test strips are known to be inaccurate. If you want to know the level of ketones in your blood you need a blood meter.
    So like how inaccurate are they in terms of %? If I get about 4-8 mmol/i per test, and assuming the accuracy is 50% (which I hope is not that low), then I should be about 2-4 mmol which is still in the optimal range right?

    About my actual question above on the range, I read that it doesn't matter how much ketones I have in my blood. That even if it's minimal, I'm still in ketosis.
    So I think if the strip can just give me an indication that I'm on ketosis no matter how much the mmol is, I guess thats OK with right?
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    Originally Posted by jinda628 View Post
    So like how inaccurate are they in terms of %? If I get about 4-8 mmol/i per test, and assuming the accuracy is 50% (which I hope is not that low), then I should be about 2-4 mmol which is still in the optimal range right?

    About my actual question above on the range, I read that it doesn't matter how much ketones I have in my blood. That even if it's minimal, I'm still in ketosis.
    So I think if the strip can just give me an indication that I'm on ketosis no matter how much the mmol is, I guess thats OK with right?
    For me the strips became less accurate the longer I was in ketosis. Basically your body adapts to create enough ketones for fuel, without creating too many that you are pissing them out. I used both strips and a blood meter to confirm. Blood measures BHB (which matters) urine strips measure acetate or something, been awhile since I cared. Eventually you might be able to tell if your are in ketosis by how you feel, mental clarity, energy, hunger etc. When running keto for a long duration I was able to maintain ketosis running higher protein (usually nearly 1gm/lb) and including about a lb of low carb veg (cauliflower, bahcollie etc) with net carbs somewhere around 30g/day or less.
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    Originally Posted by jinda628 View Post
    So like how inaccurate are they in terms of %? If I get about 4-8 mmol/i per test, and assuming the accuracy is 50% (which I hope is not that low), then I should be about 2-4 mmol which is still in the optimal range right?

    About my actual question above on the range, I read that it doesn't matter how much ketones I have in my blood. That even if it's minimal, I'm still in ketosis.
    So I think if the strip can just give me an indication that I'm on ketosis no matter how much the mmol is, I guess thats OK with right?
    There's no telling how inaccurate they are. Just assume very inaccurate. No indication.

    Use a blood meter it you really want to know. They don't have to be expensive.
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    Originally Posted by Plateauplower View Post
    For me the strips became less accurate the longer I was in ketosis. Basically your body adapts to create enough ketones for fuel, without creating too many that you are pissing them out. I used both strips and a blood meter to confirm. Blood measures BHB (which matters) urine strips measure acetate or something, been awhile since I cared. Eventually you might be able to tell if your are in ketosis by how you feel, mental clarity, energy, hunger etc. When running keto for a long duration I was able to maintain ketosis running higher protein (usually nearly 1gm/lb) and including about a lb of low carb veg (cauliflower, bahcollie etc) with net carbs somewhere around 30g/day or less.
    I see. I guess I'll get to know more about it and my body when under ketosis the longer I'm into it. Start of my 3rd week now and so far I'm down 5 lbs which I know a lot of it is water weight.

    Originally Posted by Mrpb View Post
    There's no telling how inaccurate they are. Just assume very inaccurate. No indication.
    Use a blood meter it you really want to know. They don't have to be expensive.
    I'll checkout for a blood meter. Regardless of how much ketones I have in my blood or whether I have some due to inaccuracy of the strip.
    Is it safe to say that I'm in ketosis or is there a chance that the strip is completely wrong and I'm not actually in ketosis? Just asking this since I cant really tell the difference on how to feel compared to my usual CICO cut before and the strip is the only measure I have now. Will still try to research for the blood meter to be sure. Thanks.
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    Ordered a blood monitor online.
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    Decent article on the various measuring methods: https://www.ketogains.com/2017/08/st...etogenic-diet/

    Urine Ketones aka “peetones” are ridiculous.

    This topic has been beaten to death so I’m going to keep it short. Ketones in the urine are often non-detectable post-ketoadaption, resulting in people thinking they are no longer in ketosis when in fact they are just adapting, thus spilling over less ketone, and the Ketostix have outlasted their usefulness. Further, hydration levels are a confounder in urine ketone testing, which can result in a “false positive” and a “false negative.” Additionally, urine ketones measure wasted ketones – those which are being excreted from the body, not those which are actively being utilized. These ketones are not and were not used by brain. How can one verify if the body is using ketones as an energy source if the only ketones being tested are not being utilized as an energy source? Lastly, peeing on sticks is gross.
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    Originally Posted by Mrpb View Post
    Decent article on the various measuring methods: https://www.ketogains.com/2017/08/st...etogenic-diet/
    Thanks bro. Learning a lot about this as I go on. This one is real though "peeing on sticks is gross" lol
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    Originally Posted by jinda628 View Post
    Thanks bro. Learning a lot about this as I go on. This one is real though "peeing on sticks is gross" lol
    Ketogains is a good source to keep track of.

    Balanced keto information.
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