I have been using this way of eating for almost two months with minimal set backs- no eating old carbs etc. I’ve stuck to high fat plan but cannot consistently stay above . 5. I spiked one time at 1.2 and again at .9 after a three day keto fast but that’s it. I have two glasses of wine – red 5oz each on the weekends and indulge in berries very little. How can I ensure that I am getting higher numbers. My goal is at least a 3 for a week straight. I’m using the nova max system and test once a night at the same time.
I initially lost 5 lbs but would like to lose another 5 and maintain that weight with the 3 level
So this is blood ketones varying 0.1 – 1.2 – this sounds like me.
To get above 3.0 for a week I suggest you limit calories to 1000 max and exercise at elevated heart rate (>130) for 1.5 hours a day. You might be able to back off the exercise after the first couple of days.
Restrict protein to 75g or so per day (that’s the macronutrient not the meat or fish or whatever).
Ketones are produced when you oxidise fat in the absence of sufficient glucose, so you need to ensure you’re oxidising plenty (calorie restriction) and have reduced glycogen levels (exercise).