Alan,
the most standard way is to utilize keto stiks which can be bought at any local drug store/food store with an RX. Do a search using ketostix, and more info will be provided about how to use them etc. Basically, if they turn color to light pink or any darker, you’re in ketosis. I’ll exclude a detailed physiological descrip. of why, as you will find that elsewhere if you search using “ketosis”
later
vain
You will likely have a good case of “keto-breath” if you are in ketosis as well. It’s a bit hard to describe, but it’s a metallic kind of taste in your mouth. Urine will usually have the same weird aroma. Be careful w. the sticks…I used to go through a 50 ct. bottle within a 5-day keto phase when I first did the diet, going insane if the sticks didn’t show purple. Remember, you can actually still be in ketosis and not have it show up on the sticks (if low cals and high activity level, you will burn them all up and they won’t show up). Usually you should at least show a trace amount of purple if everything’s good though.
I don’t consider 400 g. of carbs a “binge” unless it’s consumed all at once. On a standard carb-up most will need anywhere from 500-800 g. carbs depending on body size. Only you can determine whether you should carb every week or two weeks…use your progress as a gauge, but if you go the 2 week route, watch closely for signs of muscle loss. I would make a conscious effort to avoid fructose and sucrose though, and if you’re gonna slam the carbs take glucose disposal agents such as ALA. I’ve found this to work wonders especially combined with a strict carb-up.
bump
Once you have started on a keto diet, how long before you would expect to be in ketosis? I’ve just bought some keto stix but got a no result.
Usually by your second or third day. This depends on what you eat and exercise. In general, I would say that if you keep carbs under 20 grams/day, then by the third day you should be in ketosis. I try not the outright eat any. Lyle says that the ratio of 1.5:1 fat/protein is the minimum amount of fat to eat when attaining ketosis. The sticks will tell you if you have ketones in your urine, you can be in ketosis even if no ketones are present in your urine. All they do is piss me off, so I never use them. When in ketosis, especially the first day, I feel like crap and get a headache. The more you experiment with ratios and low carbs, the better you will know what works for you.
Lyle has changed his thinking on the 1.5/1. It’s actually closer to 1/1, depending on your calorie intake and protein. Set your cals, figure protein, 20 g. of carbs and the remainder comes from fat. Even w. the 1/1 ratio you should not have a problem hitting ketosis by the third day unless you’re consuming more carbs than you think. When I started my last keto cycle I took a monster dose of ALA Sunday night after ending my carb intake after 6 pm, and by the following afternoon I could taste that funky metallic keto odor we all know and love. Many people get nauseous with high doses of ALA, vanadyl etc. w/o carbs but I’ve never really had that problem.
I don’t bother with the keto stix anymore. They just make me needlessly paranoid that I’m fucking up. I know I’ve hit ketosis when I get the headache and lethargy. It lasts for a few hours and then I’m o.k. I can also tell when I go for a run. I get that ketone burning in the chest that feels so good. To M.C, you asked if you should switch to carb ups every two weeks or not. It definately speeds up the fat loss if your in a hurry to drop body fat. Some people seem to lose too much Lbm with bi monthly carb-ups though. They work great for me however.
I was starting to get worried, I’ve been really strict with my calories, but the damn sticks keep saying nothing, no metallic breath or ammonia smell and this headache hit, so maybe I’ve finally got there. I’ll try the stick again tomorrow morning to see if it tells me a different story.
On the subject of the carb up, what sort of carbs, do you have a big pig-out (read chocolate … mmmmm chocolate) or are you strict about the sort of carbs you ingest - i.e. only quality carbs
I’ve done the carb-ups with a range from the sublime to the absolute ridiculous, as my high school English teacher used to say. If you are having a difficult time achieving ketosis, you do NOT want to do the “see-food” approach. You may want to consider Lyle McDonald’s Ketogenic Diet book…it has every little detail on everything you would ever need to know. Lyle has forgotten more about keto than people like myself will ever know. I use his recommended carb-up plan, which details how many, what types, how often, etc. If people get good results from a T-Dawg style approach where you essentially eat what you want, more power to them. I am not one of those blessed people however.
First off, Lyle’s book is excellent. Contrary to the Nelson Montana article (which I did read) Lyle knows his shit and I have had the pleasure of corresponding personally both with him and JB. Lyle never said he was “ripped” or the “ultimate physique” and the fact that NM says the keto diet is essentially “bad” becuase Lyle is not “ripped” is preposterous.
I too have done carb-ups from the absurd to the more rational. You have to play with this diet and modify it for your individual needs.
I have found that ripping the last little body fat out is rough, esp. if not competing. But then again, when i cut, I get psychologically fucked so that I want to cut to the leanest possible point. The psychology is a whole different game. Lets keep this post going.
Vain
I’m getting annoyed, irritated, things are pissing me off, trying to stick to the game plan. First, I’ll weight myself in two days. For the last two weeks, the scale hasn’t gone down. I can visibly see that I have cut down, however, with no drop is weight, is my mind just playing tricks on me? Second, ending my fourth week, no effects from the thermo. I stopped getting that “buzz” last week and now I feel “normal”, even though I continue to take it. Is this normal? I started to eat less fat and more protein. About 140g pro, 80g fat. I weight 160 lbs. For me, it just doesn’t seem like the fat loss is “rapid” like everyone says it is. I probably just haven’t figured out what works best for me. I’m gonna eat some carbs this weekend, hopefully that will make a difference. Started more moderate cardio this week.
To Alan: Type of carbs is important. I have a difficult time contolling carb ups which is a big reason why I only do it every two weeks. Once I start, I lose my fucking mind and eat everything. Pizza, ice cream, cookies and lots of chocolate. If I were more strict, I probably could carb up every week. As a general rule of thumb, start your carb up with higher GI carbs and gradually shift to more complex, lower GI ones. Keep the fat intake relatively low and eat some good quality protein aswell. Mrp’s with extra carbs work well. It’s all very individual. Some can carb up every week binging on everything and anything,while others have to be much more calculating. Life ain’t fair. To MC: The scale can frustrate the hell out of you. I only way myself once every two weeks, the day after my carb up. If you carb up every week, then I would reccomend you weigh yourself once a week on the same day at the same time. The morning after your carb up is a good choice. I feel that if your two pounds lighter than you were the week before, your right on track. Hope this helps
I want to try a 4-6 week fat fast diet this summer. I’m trying to find out if anyone has had some of the side-effects that can happen once you come of (rebound hyperglycemia, diabetic-like symptoms, etc.). What is the best way to cycle off of a fat-fast? I hate the thought of 4-6 weeks of hell only to gain all the fat back as soon as I quit the diet.
Thanks guys,
AG
I’d love some advice on keto diets. Everytime I tried them I almost killed myself. THe last time was a month or so ago where I had chronic migraines and wound up thowing up a whole night.
How do some of you guys do it? My speech starts to slur, I get super irratable, and worse of all my keto sticks read irradicly. I’m prone to hypoglycemia, is this simply a diet someone like myself cannot undertake?
I love the results but how do you keep from passing out!?!??!
Restless in Ketosis 
Wayne
Wayne.
couple of things: a)if this is your first time doing the keto diet, the symptoms you experience are normal…after doing keto repetively (as your cut choice) your body will become adapted to making the change into ketosis better and more efficiently. Its not ketosis itself that cuases the symptoms but rather the body shifting fuel sources…as such, once you have established ketosis, its best to stay in for a bit (esp. if this is your first time)…that is why i think keto diets have an edge on moderately restricted carb diets, as the body is constantly in that process of “what the hell fuel do i use.” Keep at it, don’t be discouraged. You’ll get there.
Vainer
Vain makes a good point. With each time doing a keto diet, your body adapts more and more. My first time (about 7yrs ago) I experienced awful lethargy and headaches. My workouts were not very good and going for a 20min. run would almost kill me. Now I adapt quickly and my workouts are almost as good as when I’m eating normal amounts of carbs and I can run 3 or 4 times a week for 20-30mins without any drop in performance. I have even fought fires (I work as a full time firefighter) in 1000 degree temp’s and not passed out or even suffered adversely. In fact I love fires while on a keto diet, as fat burning is hyper accelerated in that type of situation. The only area in which my performance suffers is when I grapple or do any MMA training. I run out of gas pretty quick. Keto diets are for bodybuilders, not performance athletes.
I made a separate posts for these questions but oh, what the hell… 1) On the CKD w/o BEFORE the carbup do you guys prefer a) a depletion high rep kinda w/0 or b) a low rep ( i.e 5*5) w/o to retain/gain strength/ LBM during the carb up?
I’ve done keto diets with and without glycogen depletion workouts before carb-ups. To be honest, I have’nt noticed much differance. I know the theory of being able to stuff in extra glycogen into muscle cells after a depletion workout, makes sense, but It just does’nt seem to do much for me. I just find that type of work out wacks me out and my normal workouts the next week suffer. I don’t bother now. Btw, using the HST workout, as I am right now, while on a keto diet, takes care of the depletion workout for you. If you do decide to use a depletion workout , I don’t think it needs to be a high rep workout as Duchaine originally advocated. I find 5-6 reps at high intensity of effort, works best for me.
I can’t afford any supps other then protein powder. Do any of you know of any inexpensive supps that will help me hold onto lean body mass? I know biotest has some great ones, but I can’t afford them if I’m going to stay on the diet longer then two weeks.
Have any of you heard or read anything about the new t-dawg diet. I think it recommends higher carbs 100-70 instead of 70-30. What do any of you experienced keto diet guys have to say about it. I started the original t-dawg on monday and i am feeling pretty crappy today(thurs). Wondering if i should keep carbs really low or bump up like the new dawg. Also, I have finals next week, should i stay on the diet? Will it affect my performance in the classroom?