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Optimal Ketosis

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The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating

The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in hum Continue reading >>

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Popular Questions

  1. sarahmony

    Hi all, I haven't been able to find this answer through the search function nor online, but I am wondering if achieving optimal ketosis (1.5 - 3.0mmol/L) will happen once I become Keto-adapted; or is it contingent only on my macro intake now?
    My blood ketone readings are never less than 0.5 but also haven't been more than 0.8. Even when I was on a several-day stretch of 15-20net carbs I was not seeing a higher reading.
    To get into ketosis (0.5), I typically can consume up to 40 carbs, but as my will power and determination have increased in the last two months, I am content at around ±25 and no more than 30. So from my logging, whether it is 20carbs or 40 carbs, I am still at 0.5.
    That being said, I am losing weight, kind of... (A lot at first, and lost some inches now but nothing during the past month), my workouts consist of soccer (1x/W), crossfit (5x/W), dance (2x/W), and heavy weight training (1x/W).
    But really, I am just curious how this "optimal ketosis" scale works, if it is systematic in becoming fat-adapted or something I should be striving to achieve (like 10 net carbs?) now.
    In case needed: 25/100/124 ~1616-1645kcal intake, usually. Around 29%BF

  2. DownhillYardSale

    Hi all, I haven't been able to find this answer through the search function nor online, but I am wondering if achieving optimal ketosis (1.5 - 3.0mmol/L) will happen once I become Keto-adapted; or is it contingent only on my macro intake now?
    "Optimal ketosis" is rather meaningless.
    Your ketone levels will vary based upon a LOT of factors, the most important of which being your ingestion of glucose or something that can be converted directly into it, raise your insulin and cause ketone production to cease and therefore drop the levels when you urinate them out.
    My blood ketone readings are never less than 0.5 but also haven't been more than 0.8. Even when I was on a several-day stretch of 15-20net carbs I was not seeing a higher reading.
    It doesn't matter. As a matter of fact having higher levels of ketones will cause an insulemic response which will increase your blood sugar so there comes a point where having too many ketones is counterproductive.
    But really, I am just curious how this "optimal ketosis" scale works, if it is systematic in becoming fat-adapted or something I should be striving to achieve (like 10 net carbs?) now.
    It's largely irrelevant. If you are over 0.5 mmol/L then there is no reason to push yourself any further. There are too many factors going into your ketone levels to try and optimize your levels, particularly when you have no idea what that even does to your body in the first place.

  3. sarahmony

    Thanks for clarifying this. I couldn't seem to find a satisfying answer online.

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