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now if you’re running into a situation where your  ketones just are not high enough you’re doing  

keto and you’re just seeing traces of ketones  there’s several reasons for this number one  

it could be you just started and it takes  time to adapt the mitochondria to full  

ketosis so you’re not going to see very  many changes until starting at three days  

and then over a week but to be fully fat adapted  where you’re in full ketosis all the time  

it’s going to take about a month okay so just  give it more time if you just start it and  

you’re concerned next point is are you checking  your urine or are you checking your blood in the  

beginning i suggest you check your urine these are  very inexpensive little strips that you can test  

but realize as you become more adapted you’re  going to be burning up these ketones so in other  

words less ketones are going to be wasted through  the urine so they’re not going to really show up  

at some point so don’t be surprised if you check  your urine ketones and they’re very very trace  

and then of course if you check your blood it’s a  lot higher next point is your protein is too high  

protein can trigger insulin which can  then slow down the ability to get into  

ketosis so i’m assuming your carbs are  low but let’s say your protein is too  

high a lot of times people think that a ketogenic  diet is a high protein diet because they’ve  

they’re used to atkins well no it’s not a good  ketogenic plan it’s a moderate amount of protein  

between three to six ounces per meal but it could  go up to seven ounces or eight ounces especially  

if you’re doing intermittent fasting and you’re  an athlete and you’re just a larger person  

so just realize that the more protein you do and  the less fat you’re going to run into a situation  

where you’re not going to be as much into ketosis  now there’s a really great document i just created  

a new plan which i updated which has a chart in it  which you can download i put the link down below  

that has all the proteins with the  protein to fat ratios so you can see  

the foods that you need to be focusing on heavier  in the fat and less lean so some examples of  

moderate protein higher fat would be sausage fatty  fish pecans macadamia nuts cod liver certain stews  

and sardines some other foods that would be  very very helpful to start getting your fat  

level higher to offset this protein would be olive  oil olives fatty cheese butter things like that so  

make sure you cook with tail or beef fats or other  saturated fats definitely not the unsaturated fats  

unless it’s olive oil next point is stress  stress acts like sugar it activates cortisol  

it can definitely keep your ketone levels at a  minimum and then lack of sleep i’ve done a lot  

of videos on this if you’re not sleeping you’re  going to throw off your blood sugars it’s going to  

limit your ability to get into ketosis all right  thanks for watching and i will see you in the next  

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