How to adjust the scale of ketone production without losing weight

During the ketogenic diet, weight stagnation can be overcome by adjusting the proportion of fat intake, checking for hidden carbohydrates, optimizing the eating window, increasing exercise intensity, and monitoring metabolic status.

1. Adjust fat ratio:

Ketogenic diet requires a 70% -80% energy supply from fat. Excessive intake of protein or hidden carbohydrates can lead to ketosis. It is recommended to use a kitchen scale to accurately measure sources of fat such as cooking oil and nuts, with a daily fat intake of no less than 1.5 grams per kilogram of body weight. Can increase high-density fatty foods such as MCT oil and avocado.

2. Check for hidden carbohydrates:

Hidden carbohydrates in seasonings, processed meat products, and nuts may cause blood sugar fluctuations. It is necessary to strictly avoid sugary sauces and starch thickeners, and choose sugar free soy sauce and pure natural spices. It is recommended to limit daily intake of carbohydrates to less than 20 grams and prioritize obtaining dietary fiber from green leafy vegetables.

3. Optimize eating time:

Extending fasting time can enhance ketone metabolism efficiency. Try to compress the feeding window to 6-8 hours and adopt a 16:8 light fasting mode. Avoid eating 3 hours before bedtime, delay breakfast time after waking up in the morning, and use an empty stomach to promote fat breakdown.

4. Strengthen resistance training:

During the plateau period, it is necessary to break metabolic adaptation through exercise. Perform strength training three times a week, with a focus on exercising the major muscle groups. Compound movements such as squats and hard pulls can increase growth hormone secretion. Combined with high-intensity interval training HIIT, the afterburner effect can be continuously activated for 15-20 minutes each time.

5. Monitoring ketone body levels:

Use a blood ketone analyzer to detect the concentration of β - hydroxybutyric acid, with an ideal range of 1.5-3.0 mmol/L. Persistent hypoketosis requires investigation of metabolic issues such as thyroid function and insulin resistance. Women need to pay attention to the impact of physiological cycles on ketone body fluctuations, and during the luteal phase, the carbon water tolerance threshold can be appropriately increased.

The ketogenic diet needs to be systematically adjusted to break through the plateau period. It is recommended to maintain a daily intake of 2000ml of water to promote the excretion of ketones and supplement electrolytes to prevent fatigue and dizziness. Sleep quality directly affects the secretion of leptin and ghrelin, ensuring 7 hours of high-quality sleep. Regular measurement of body circumference has more reference value than body weight, as muscle growth may offset the numerical changes in fat loss. If the weight does not decrease for more than 2 weeks and the blood ketones do not meet the standard, it is recommended to adjust the plan under the guidance of a nutritionist.