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To reach ketosis I am aware I need to have little or no carbs, little protein and a high amount of fat. Just wondering what my meals should consist of, at the moment I am having 2-3 serves of protein a day cooked in olive oil and 1 serve of vegetables, any suggestions what I can eat to lower the carbs and protein and up the fat?

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I get most of my extra fat from nuts and heavy cream. – Annie Jun 23 2011 at 2:08
@Annie- You enter ketosis while consuming nuts? Don't the carbs get in the way?? – Ben Jun 23 2011 at 17:52
I find that nuts are pretty carb-rich. Actually it (along with cheese) is my 'cheat' food. And if I end up with a bag of salty nuts or fresh-ground peanut butter I'll often inhale the whole thing in one sitting. Fortunately not more than once or twice a month :-) – CaveRat Jun 23 2011 at 20:52

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The concern about ketosis and protein is that protein converts at roughly a 58% rate to glucose through gluconeogenesis. So if you eat too much protein, you could knock yourself out of ketosis. It's not really a fixed number (since the amount of glucose that prevents ketosis varies per person), and it might or might not be an issue, depending on your diet.

Assuming a couple easy numbers. 100 grams of protein = 58 grams of carbs/glucose. 200 grams of protein = 116 grams of carbs/glucose. People say to stay under 100 grams of glucose to ensure ketosis (some people need substantially less).

For some size comparisons with some rough numbers, an 8oz steak = 56 grams protein. An 8oz chicken breast = 48 grams protein. 1 cup of eggs = 31 grams protein. A scoop of CFM whey = 28 grams protein.

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 This is just wrong. Unless there is something seriously wrong with your body, it does not convert amino acids into glucose beyond the demand of the body. – Ambimorph Jun 24 2011 at 19:29
On the other hand, if you eat too little protein to cover your gluconeogenesis needs, your body will catabolize your muscle to make up the difference. – Ambimorph Jun 24 2011 at 19:31
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I would recommend picking up a copy of a low carb diet book, such as Protein Power, or Dr. Atkins' Diet Revolution. It will give you the basics and lots of sample menus, and answer many, many questions you might have about low carb diets. Your library probably has copies.

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I have never done ketosis while on paleo. But a few years ago I did do a doctor monitored fast. I did no more than 800 calories a day(in the form of high protein shakes), no carbs, all the water I could drink. I went into ketosis in 4 days. A sign for me was NO more hungar pangs. After that I had to force myself to eat on schedule..I just wasn't hungry. It was great! I lost 64 lbs in 3 months...but this was very very monitored by a doctor and extreme. It can cause damange to the heart if done for too long. After 2 months I was allowed to eat 1 cup of raw vegetables to reintroduce foods to my diet. As mentioned above...watch those carbs they are hid in lots of vegies.

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Good on you! And thanks – Leisa Jun 23 2011 at 5:56
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Hmm. Dunno -- this pretty much describes what I do, and I don't notice any of those effects. Wonder if I'm still eating too many carbs. For the most part, I eat one sweet potato with dinner, and I usually have some kind of steamed veg -- broccoli or cauliflower, w/butter, for instance.

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 Probably. I have seen so many in the paleo community say you should be in ketosis at 50-100g but honestly I think that is for very athletic bodies. If you are dong minimal movement you better cut it to the bone if you want ketosis. Even with a good bit of training I have to be below 25g or so to hit ketosis. That one sweet potato's a deal breaker for me. And again, if you want to know what it feels like eat nothing but meat and eggs and fat for a few days. You will be in ketosis then and then you'll never have to wonder what it feels like. When you're in it you will know. – Shari Bambino Jun 23 2011 at 5:14
When you say fat, what things could I eat? And how long should I eat this way for and should I take a multivitamin while doing it? I appreciate your advice – Leisa Jun 23 2011 at 5:56
Yes I too have steamed brocoli/cauliflower, maybe I should start adding butter...which kind is best? – Leisa Jun 23 2011 at 5:57
Also, would bacon be ok to have with the eggs? – Leisa Jun 23 2011 at 6:01
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 Shari's right - unless you're already at very low body fat and are athletic, you really need to cut the carbs "to the bone". A sweet potato a day probably would stall ketosis in me... Also suggest you increase the fat to what might seem a shocking degree if you're not used to it. Try this: slice of a tablespoon of quality butter and eat it down straight. If that feels 'daring', then probably you're holding back on the fat you should eat. – CaveRat Jun 23 2011 at 6:11
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I don't need to watch protein at all to get into ketosis. I eat meat and eggs for a couple of days and I'm there. I can easily eat 150-200g protein and it has no effect on my ability to either get in or stay in ketosis. I say eat meat, some eggs and snack on some butter and CO and call it a good day.

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Shari...aside from the stix how do You feel once you've reached ketosis? What is the indicator for you and how long do you remain there? – baconbitch Jun 23 2011 at 3:20
Yes, how do you know when you are in ketosis? Thanks – Leisa Jun 23 2011 at 3:25
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 I can taste it in my mouth. Metallic. Some feel "sweet" in their mouth and/or breath. I urinate an ungodly amount. General signs are thirst, frequent urination, you smell different (breath, urine, sweat), you may feel energized, you may feel tired and the taste in the mouth. It's a very distinct sensation. If you ever doubt it seriously eat meat and eggs for 2-3 days and that, my friends, is ketosis. – Shari Bambino Jun 23 2011 at 3:41
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 While it's true that higher fat or lower calories will deepen your level of ketosis relative to protein, it's not true that there is some level of protein that is too high to stay in ketosis. I can, and routinely do eat, for example, 3000 calories, 900 of which are protein and be in ketosis. Ketosis is primarily determined by lack of carbohydrate. – Ambimorph Jun 23 2011 at 17:32
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 Here's an interesting factoid: Tibetan monks. You can imagine what they eat - a bowl of gruel perhaps. A flat bread. Tea. Pretty frugal, right? Their calories? A recent survey showed their caloric intake: 6,000 calories a day! It's all the yak butter tea they drink all day. Sure it's cold, they walk around - but 6,000 is a LOT. I imagine they are in some hella ketosis! – CaveRat Jun 23 2011 at 17:45
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I would recommend cooking in butter, ghee, coconut oil or animal fat.

Some people argue that olive oil is more healthful when it is unheated. Some say it's a myth...

Buy the less expensive higher fat meats and eat them.

Another great way to get some added fat in is to puree your serving of veggies with a crap load of butter and coconut oil.

I find it challenging to eat more than 50g of carbs in a day unless I have a sweet potato or carrots. Do some research on FitDay regarding how many carbs are actually in a serving of your veg. You might be surprised.

Have fun!

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Thanks heaps, appreciated! – Leisa Jun 23 2011 at 3:26
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How long have you been doing this?

It really depends on what you consider a serving of veggies to be, and what they are.

It should only take you a few days to get into ketosis... and usually less than that if you kicked it off with a fast lasting over 18 hours (your body burns ketones in semi-fasted state).

Staples for me to stay on the ketosis train, a single tablespoon of coconut oil to curb snack attacks. 2 of those per day when you feel hungry and that should get your fats up pretty well.

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I have been eating paleo for about 4 weeks, and need to get rid of the last of my fat and have heard that ketosis is good for that. I have also tried Intermittent Fasting for the past 2 days.So if I am IF is all I really need to do to burn ketones? Thanks – Leisa Jun 23 2011 at 2:43
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 Leisa, to get into ketosis you have to limit your total carb intake. I generally go for 20 net carbs (carbs minus fiber) which means no fruit, limited nuts and limited veggies. IF is an extra boost for fat burning, but generally speaking, it will be less effective to IF and still continue to eat higher carbs. IF with low carbs is very effective. – Annie Jun 23 2011 at 4:28
Thanks Annie!.. – Leisa Jun 23 2011 at 8:13

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