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Old 05-03-2013, 08:29 AM   #1
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reducing the ketones

recently I have been higher than 3.0 on my blood ketone readings on many occasions, I just got 4.4 mmol/L (at 15:15), reading volek and phinney's books I gather the optimal range for NK is 0.5 - 3.0 so my question is... what do you suggest I can eat to bring myself lower on the ketone scale? Obviously I dont mean potatoes/rice/bread or any starchy veg but I was thinking some butternut squash or can you suggest something else?

I guess eating a carrot would do it?

or should I not worry about being higher than 3.0?
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Old 05-03-2013, 08:52 AM   #2
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ps..im doing for NK for health benefits but not to lose weight
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Old 05-03-2013, 09:04 AM   #3
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Darin would be SO much better at answering that, and I really wish he were here right now... but my best guess is that you probably shouldn't worry about it. It seems to me like numbers above 3.0 are just really hard to come by, because someone in the main thread posted a 3.3 reading the other day which made all the other blood testers stand in awe that they'd gotten that high.

If you haven't read anything to the effect of higher ketone readings being dangerous (I haven't myself) then I'd keep doing what you're doing if you feel good, and you're happy there. My best guess is maybe anything higher than that optimal level just isn't likely to be achieved by many people and so they didn't want to discourage others into trying to crash diet to get theirs to go higher unnaturally. It could also be that the deeper into ketosis some people get, the sicker they feel... so that wouldn't be optimal either!

But if you're feeling good and you haven't seen anything to otherwise steer you in another direction, I say keep it up
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Old 05-03-2013, 10:33 AM   #4
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Yes, you just eat a little more carbs and it will come down. Usually just a salad or something like that is enough. Are you checking in the morning (fasted) or evening? They definitely trend higher as the day goes on for me.

Or, if you like to exercise, you can do that. Your muscles easily burn ketone bodies. (I have read in various places that exercising increases your blood ketones, but I have never, not once, seen that to be the case and have tested before and after at least 100 workouts.)

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Old 05-03-2013, 10:48 AM   #5
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this latest 4.4 mmol/L was taken at 3.15pm, i did 60 minutes cv this morning
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Old 05-03-2013, 11:11 AM   #6
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gonna have healthy portion of green veg tonight
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Old 05-03-2013, 11:30 AM   #7
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If you are maintaining, you could add more protein and/or carbs.

The afternoon readings will be higher and can depend on what and when you ate. I don't think the high readings are dangerous, but they are not really necessary. In my opinion,you know you are adapted, so why not add protein and/or carbs to your daily menus?
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Old 05-03-2013, 02:08 PM   #8
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I think the danger level is supposed to be somewhere higher than 8 mM or so. But according to everything I've read unless you are diabetic, your body can easily regulate the levels. Its just that Volek and Phinney don't think there is any benefit to going above 3 mM, so you might as well dial it back unless there is something you like about it.

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Old 05-03-2013, 07:03 PM   #9
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My fasting level this morning was 3.4 and probably higher as the day progresses. Whenever I had days where my protein levels increased, i had lower fasting ketone levels.
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Old 05-04-2013, 12:37 AM   #10
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I've had 4's and 5's. I don't worry about it. I rarely go below 1. It seems I read that 7 is the worry point and I haven't heard of anyone getting near there.
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Old 05-06-2013, 04:59 AM   #11
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OP, how many calories are you eating a day?
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