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Ketosis Help!

by 15 · February 16, 2014 at 2:04 AM

I've eaten Paleo for about a year and a half now, and I'm trying for the first time to enter ketosis. I'm a 5'6 woman, about 130 lbs (estimated since I don't own a scale).

I've heard that you need to keep your carbs below 25g a day, but I've been aiming for 18g a day. To be specific, I've been aiming for 18.0g Carbs, 123g Fat and 74g protein. Do these ratios look good to you or have you found that different ratios work better?

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Be157308a0438e382b88d9db4c12ab30
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227 · February 11, 2014 at 10:26 PM

By my calculations.

Calories from carbs: 18*4 = 72

Calories from protein: 74*4 = 296

Calories from fat: 123*9 = 1107

Total = 1475

Percent of Calories from Fat: 75.1%

Given that ketogenic diets are typically 3:1 calories of fat to protein+carbs (75% calories from fat), or 4:1 fat to protein+carbs (80% fat cals.) I would say that while your diet is ketogenic, it is borderline ketogenic and you might or might not go into ketosis. To be completely sure, aim to reduce a bit of protein, down to 60g for example) and replace it with fat (or nothing at all, or a lesser amount of calories from some other source, like fibrous vegetables). Drink plenty of water throughout the day and stay hydrated.

C400084b59e5481958e51352f5b4b51d
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0 · February 12, 2014 at 2:15 PM

All the above and watch you electrolytes - especially take in extra salt - see Phinney and Volek's Art and Science of Low Carbohydrate Performance

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