Here are five tips to help you get your ketone level where you want it to be.
0:00 Introduction: Can't get your ketones high enough?
0:10 Ketosis takes time
0:34 The right way to check your ketones
1:03 Lower your protein
2:44 Stress and ketone levels
2:55 Sleep and ketone levels
3:05 Bulletproof your immune system *free course!
In this video, we're going to talk about what to do if you can't get your ketones high enough.
If you're running into a situation where you only see trace amounts of ketones, this video is for you.
Here are five things you need to know when increasing your ketone levels.
1. It takes time - If you just started on keto, you will need to give it some time before you fully switch over to ketosis. Your mitochondria do not fully adapt to ketosis right away. It can take around one month to become fully keto-adapted.
2. Use the right test - Testing your ketones can be a great way to figure out where you're at in your keto-adaptation. At first, you can use urine ketone tests. However, as your body adapts to ketosis, it will naturally become more efficient at burning ketones, leaving you with little to no ketones in your urine. At this point, you want to use a blood ketone test.
3. Keep your protein intake in check - Having more than 8 oz of protein per meal may spike your insulin levels high enough to slow down ketosis. Make sure you increase your fat to protein ratio and have around 3-6 oz of protein per meal. Sausage, olives, olive oil, fatty fish, fatty cheese, pecans, macadamia nuts, butter, cod liver oil, stew, and sardines are great foods for increasing your fat to protein ratio.
4. Stress - High stress levels can have similar effects as sugar. Stress can trigger cortisol and lower your ketones.
5. Lack of sleep - Not getting enough high-quality sleep can throw off your blood sugar levels and limit your ability to get into ketosis.