I started keto on Nov 4th. At that time, I had been measuring BF using a small squeeze caliper but not sure how accurate that was/is because I was only measuring 1 location. The stats before I started by using this method were…
Weight -196 lbs
BF - 17-18%
Fasting blood glucose - 112
Ketone levels - 0.1
Waist - 37.5 inches
Belly - 39.35 inches
Chest - 42.75 inches
Right Bicep - 16 inches
Right Thigh - 24.5 inches
A few days after starting, I purchased a smart scale because I wanted a more convenient reference and it’s very convenient for tracking progress using the health app. I know it’s not as accurate, so I purchased three different scales and put each one through a consistency check. I chose to keep the one that was most consistent for 5 consecutive reads and took the others back. After changing to the scale for tracking weight and BF, the numbers were…
BF - 26.1%
Today, a little over a week later, I took the following readings…
Weight - 191.1lbs
BF - 25.1%
Fasting blood glucose - 95!!! Woot woot!!
Ketone levels - 1.8 (taken yesterday evening 4 hours after afternoon meal)
Will be doing measurements again this weekend and will update then.
That’s progress guys!!! I’ve been taking in a little more protein than most keto regimens call for, but that’s because I’m trying to make sure that I don’t lose too much in muscle mass. My caloric total is about a 15% deficit. Once I reach my goal BF, I’ll up the intake back to maintenance and maybe a little surplus. This increased protein has made it a much smoother ride than when I did keto a few years back. Way more energy and a very short fat adaption period.
Take away…So far so good!!