ONE Actionable Takeaway from Ketosource
If you are checking your ketone levels often you may have noticed that they are dropping after your keto meals. This is completely normal.
How Eating Keto Meals Lowers Ketone Levels
You can expect your ketone levels to drop after a meal. This is because:
- Protein triggers the production of insulin
- Net carbs trigger the production of insulin and glucose
- Insulin and glucose lower your ketone levels
This is why your ketone reading is lower right after a meal. Practically all meals will have some protein and net carbs even if keto-friendly.
Foods That Don’t Lower Ketone Levels
Let’s have a look at what foods don’t lower your ketone levels:
- Fats don’t trigger insulin production
- Fiber doesn’t trigger insulin production
So while it is possible to create a meal that doesn’t lower your ketone level it is unlikely that you are going to have a meal of Acacia fibre and butter. And I wouldn’t suggest that you do.
This is because your ketones go quickly back up after your keto meals.
All meals are a little different when it comes to protein and net carb content so your ketone levels will vary. But there is no need to worry. You will soon be back above the 0.5 mmol/L BHB Ketone level needed for fat loss (what we refer to at Ketosource as “appetite reduction ketosis”).
Source: Urbain, Paul, and Hartmut Bertz. “Monitoring for Compliance with a Ketogenic Diet: What Is the Best Time of Day to Test for Urinary Ketosis?” Nutrition & Metabolism, vol. 13, Nov. 2016, doi:10.1186/s12986-016-0136-4. (illustrative)
ONE Quote from a Credible Expert
How the “food environment” you set up is important to achieving your fat loss goals from Stephan J. Guyenet, Ph.D. Stephan is a neuroscientist specializing in the neuroscience of body fatness and eating behavior.
“Controlling these signals that your brain is receiving is, is really important and there are different ways to do that. One of them is to control your food environment.
So, the sensory cues in your environment that your brain is exposed to, whether there is food in your immediate vicinity, how tempting that food is, um, how hard you have to work for it?
So, like, if you can just grab it and put it in your mouth, that’s not as good as if you have to, you know, walk into a room and then peel an orange before you can eat it… just little effort barriers like that.”
ONE of Your #1 Questions Answered
The top question sent in from you this week was from Scott S. Thank you Scott!
“Does taking MCT oil in the morning with my coffee stop my intermittent fast?“
It might seem strange, but taking C8 MCT oil during your fast does not break it. In fact, for fat loss goals, it can be helpful.
Here’s how it works:
- When fasting for fat loss, the focus is on calories. Fasting works for fat loss by helping you eat fewer calories each day. The lower caloric intake per day leads to fat loss.
- So “breaking your fast” for fat loss goals, is actually just about calories. No more complicated than that. We advise clients to keep any calories they consume during a fast below 350 calories so that it doesn’t interfere with their fat loss goals.
- In the case of C8 MCT with standard dosage you keep under this 350 calorie budget. Therefore, you can say it’s not breaking your fast.
But this doesn’t answer why you would want to take C8 MCT while fasting?
Let me give you more context to show why using this calorie budget to take C8 MCT can further help you achieve fat loss goals.
- Often people are tempted during their fasts to eat. Or they overeat when eating their first meal.
- Our experience with coaching clients shows that taking C8 MCT while fasting is worthwhile if it A) helps you maintain your fasting habit, and B) helps reduce overeating with the first meal.
- This is because when you take C8 MCT it reduces your appetite. Which supports both these goals.
- For example, if you get hungry around 11am and are fasting until 4pm you can take your C8 MCT oil at 10am and another at 3pm to lower your appetite.
- In your case, taking C8 MCT in your coffee should help you feel less hungry in that morning period and stick to your fasting habit.
- Breaking fasts for fat loss goals: For fat loss goals you can use a ‘breaking fast’ guideline of staying under a 350 calorie budget.
- Use C8 MCT “appetite reduction” strategically with fasting: Using C8 MCT can support fat loss goals by A) helping you maintain your fasting habit, and B) helping you reduce calories in your first meal.