Taking the Plunge
After very little real weight loss the entire year of 2013, I decided it's time to give NK a try. So my meter and testing strips are on order. I ordered 50 test strips and this will probably be my one and only order. With postage it was nearly $100, and there are a lot of other priorities in our house for that much money.
So my first question is how to use the strips most efficiently, no more than once a day? Is it better to test in the morning (when I am told ketones will be at their lowest) or in the evening (and if in the evening when--before or after the evening meal or at bedtime?)? Which is the best way to see progress or lack thereof?
I'm using ************ for food and weight tracking, but I'd like to come up with a spread sheet for weight, blood glucose, and blood ketones. Does anybody already have an Excel or Numbers sheet like this they are willing to share?
Here' my plan--any suggestions?
While waiting for my meter and strips I'm working on getting back into the habit of tracking food daily and getting my macros where they are supposed to be (carbs under 50 grams total, 20 to 30 grams net, Protein between 60 and 80 grams, the rest fat (aiming for 65 to 70%). I haven't tracked in a while, and things have gotten out of whack.
Once I see how the ketones measure, then I can tweak from there.
It's better to test once a day, in the morning. That's when blood ketone levels are lowest, so if you're in the zone then, you'll be fine (assuming you stick to plan) the rest of the day.
Welcome Jan! Sounds as if you are well prepared. I do understand that the cost of the blood ketone strips are prohibitive but I think they can be very informative. All the same, I use them very sparingly. As Ntombi says, morning fasting is the best time.
I found getting my protein to the level it needed to be took me quite some time (months) and I did gain a few lbs. in the beginning. Couldn't explain why this was and it may have been coincidental. There were other changes other than just the macros.
I now test about 1 time a week unless I have done something different.
I do use an excel spread sheet but it is simply date, weight, and notes on what is significant on that day. A line for each date. I did also create some graphs but nothing worth sharing with anyone else.
I also use a food tracker and that was probably the most cumbersome thing to deal with. I was use to only paying attention to the carb component. Inputting recipes and looking up values provided a new level of knowledge. I was unaware of the protein aspect of my woe prior and it was surprising. At this point, I don't need to input very much any more.
I must say that I really have become a fan of nutritional ketosis and it is not for the weight loss but rather for the health benefits. I think they are vast and so worthwhile and on top of that, I really love the way I get to eat!
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